The start of a new year often brings with it feelings of anticipation and the idea of a fresh start. For many, it’s an opportunity for self-improvement, filled with the promise of a “new year, new me.” However, this time of year can also bring feelings of anxiety and depression, driven by unrealistic expectations and the overwhelming mix of emotions that accompany the season.
Reflecting on 2024, many people faced significant challenges that triggered common mental health issues such as depression, substance abuse, suicide, and anxiety. According to the National Population and Housing Census 2024, suicide ideation rates surged to 272,271 nationwide, with the highest rates among young people aged 10-14, who accounted for 39,656 cases. Financial and social struggles are just a few of the pressures that can fuel mental health challenges, especially as the New Year begins.
The beginning of the year offers a valuable opportunity to reflect on our mental health and set intentions for self-care and well-being. In 2025, making mental health a priority should become a lifestyle. Here are some strategies to incorporate into daily life:
- Set realistic goals: Focus on achievable steps and celebrate small victories.
- Prioritize physical exercise: Movement is key to improving mental health.
- Seek support when needed: Reach out to a trusted person or professional.
- Exercise financial discipline: Managing finances reduces stress.
Additionally, a rigid approach to life can negatively affect mental health, particularly how we perceive success and failure. When we set inflexible goals, success and failure can seem like black-and-white concepts. Viewing failure as something negative to avoid prevents us from learning and growing. By reframing failure, we can see it as an opportunity to learn and as something that can contribute to future success.
Engaging in innovation and creativity is another key aspect of mental health. Taking on a meaningful activity can give us a sense of purpose and fulfillment, which helps reduce depression and enhances life satisfaction.
Setting boundaries is also essential for maintaining mental health. While it can be challenging, learning to set boundaries helps us understand our limits both in terms of what we can do and what we are willing to tolerate. This might mean saying “no” more often without feeling guilty. Many people fall into the trap of always saying “yes,” but it’s important to advocate for our needs. Setting boundaries not only helps preserve our energy but also reduces the risk of burnout, which can have a direct impact on mental well-being.
Finally, taking a break from social media can significantly reduce anxiety. Social media often triggers comparison, making it easy to feel inadequate when seeing curated snapshots of others’ lives. Taking time off from social platforms, whether for a few days or longer, allows us to break free from this cycle. It’s important to remember that social media doesn’t present the full picture, and what people share online doesn’t represent the entirety of their lives.
For those struggling with mental health challenges or seeking support, remember that help is available. Mental Health Uganda’s toll-free counseling line, 0800 21 21 21, is open Monday to Friday from 8:30 AM to 5:00 PM. Reach out and talk to someone—#ConversationsChangeLives.
Mental health isn’t just something to check off at the start of the year; it should be a continuous, proactive part of our lifestyle. Let’s make 2025 a year of intentional well-being.
