Mental Health

Mentally Minded Newsletter: Why you need a mental health wellness plan for 2025

With the New Year already well underway, it’s a good time to check in on our mental health and wellbeing for the remaining months ahead.

January is often seen as a fresh start, making it an ideal time to create a mental health wellness plan.

For this month’s Mentally Minded newsletter, we delve into how a well-structured plan can make a significant difference in various aspects of life.

And with significant dates like Blue Monday (the third Monday of January, known by some as the most depressing day of the year), it’s crucial to prioritise mental wellness.

Importance of a plan

We often see how outdated societal norms and expectations can discourage men from openly discussing their mental health struggles, leading to untreated issues that impact work, family, and personal wellbeing.

We also know our mental health directly affects productivity, relationships, and overall quality of life.

Supporting ourselves and our male friends, employees, or co-workers in their mental health journey, is essential for fostering a healthy and productive environment.

Kimberley Cepon, Lead Rehabilitation Consultant with Acumen Health, shares her expertise and her own wellness plan for 2025 in the video below.

“I like to use the analogy of our mental health being like a battery,” Kimberley says.

“Having a mental health wellness plan isn’t just about recharging our batteries when they’re getting low, but about maintaining our batteries for optimal performance, and not letting the charge get too low.

“It involves recognising the things or triggers that slowly or immediately deplete our battery, and what we can do to mitigate this.”

Recent research from New Zealand highlights that about one in three adults reported experiencing mild or greater anxiety and/or depression symptoms in the past two weeks.

This underscores the growing need for mental health support and the importance of creating a wellness plan.

In Australia, initiatives like the ‘Boys do cry’ campaign aim to encourage men to seek help for mental health difficulties, addressing the higher suicide rates among men.

Additionally, the Australian Men’s Health Forum provides valuable insights into the state of men’s mental health and the importance of proactive measures.

Creating a culture where it’s okay to talk about mental health can reduce stigma and promote wellbeing.

Seven steps to building your plan

Step 1: Check your mental health

  • Reflect: Think about how you’re feeling.
  • Identify triggers: Note what stresses you out.

Step 2: Set goals

  • Short-term: Daily or weekly goals like exercising or meditating.
  • Long-term: Monthly goals like improving work-life balance.

Step 3: Pick activities

  • Daily: Exercise, mindfulness, healthy eating.
  • Weekly: Socialise, hobbies, self-reflection.
  • Monthly: Therapy, breaks at work, learning.

Step 4: Build support

  • Connect: Talk to friends and family.
  • Join groups: Find support groups or community activities.

Step 5: Use resources

  • Mental health tools: Apps, EAPs, online groups.
  • Learn: Read books or attend workshops.

Step 6: Review and adjust

  • Check-in: Regularly review your plan.
  • Be flexible: Adjust as needed.

Step 7: Seek help

  • Professional support: See a therapist or counsellor if needed.
  • Emergency contacts: Know who to call in a crisis.

An example wellness plan

Your plan doesn’t have to be complicated.

This example outlines simple, practical steps that can be incorporated into daily, weekly, and monthly routines.

It includes activities like regular exercise, mindfulness practices, social connections, and professional support, all aimed at making a balanced and healthy lifestyle.

You can follow this plan or use it as a guide to build your own.

Remember, small steps done regularly can have a big impact.

Daily activities

  • Exercise: Engage in at least 30 minutes of physical activity, such as walking, jogging, or yoga.
  • Mindfulness: Practise 10 minutes of mindfulness or meditation to reduce stress and stay present.
  • Healthy eating: Eat balanced meals with plenty of fruits, vegetables, and whole grains.
  • Sleep: Aim for seven to eight hours of quality sleep each night.

Weekly activities

  • Social connection: Spend time with friends or family, either in person or virtually.
  • Hobbies: Dedicate time to a hobby or activity you enjoy, such as reading, painting, or playing a sport.
  • Self-reflection: Journal your thoughts and feelings to process emotions and track your mental health.

Monthly activities

  • Professional support: Schedule a session with a therapist or counsellor if needed.
  • Work-life balance: Take a day off to relax and recharge, ensuring you maintain a healthy work-life balance.
  • Learning: Attend a workshop or seminar on mental health to gain new insights and coping strategies.

Ongoing activities

  • Check-ins: Regularly check in with yourself and others about mental health. Offer support and seek help when needed.
  • Resources: Make use of available mental health resources, such as Employee Assistance Programs (EAPs) or community support groups.
  • Positive environments: Create a positive and supportive environment at home and work by fostering open communication and reducing stigma around mental health.

Be proactive

Creating a mental health wellness plan for the New Year is a proactive step towards maintaining mental wellbeing.

It’s essential to recognise seeking help is a sign of strength, not weakness and to share this with the men in our lives.

People leaders can support their team’s mental health by assessing needs, setting clear goals, providing access to resources like EAPs and workshops, promoting work-life balance, fostering an inclusive culture, and leading by example in prioritising mental wellbeing.

These actions create a supportive environment and encourage open discussions about mental health.

Sources

Resources

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