Morton West Wellness Series

• What was a new discovery you made this year? What did you discover that you loved? Your answer could be anything like a new recipe, a podcast, or you joined a gym and found you really liked it.
• What was one of the biggest pleasant surprises you experienced during the year?
  
• What achievement are you most proud of from this year? (If you find it hard to recall, try thinking back to each season of the year. For instance, what did you achieve during spring, summer, fall? You can go with your first instinct rather than attempting to recall the perfect answer.)
• What was a new habit or routine you created this year that has improved your efficiency at home or work? This can be really small. For example, I got into a good habit of charging my laptop at night and every time I go out so that, whenever I'm using it, I don't need to be attached to the cord.
• What did you face head-on this year rather than avoiding, such as a difficult conversation? Again, your example could be something very small.
• What did you ask for help with this year where you're glad you did?
• What relationship was the biggest positive surprise to you this year? For example, you developed a closer relationship with a classmate you hadn't previously been close to, or a cousin you don't know well was at your family thanksgiving and you really enjoyed talking to them. Perhaps someone you don't know very well was very supportive or encouraging of you, even if they might not even be aware their actions were important to you.
• What's a skill you have gained confidence with this year? Your answer could be related to technology, school, cooking, sports, or anything you want.
• What simple pleasures have you especially enjoyed this year?
• What was a goal for the year that you followed through on, or partially followed through on?
• What did you change your mind about this year?
• What did you try that didn't work out, but the process of trying it moved your thinking forward in a helpful way?
• How did your self-perception change this year? In what ways have you started to see yourself more positively than you did previously? For example, you've realized you've got inner strength or a capacity to cope that you didn't realize you had.
• How has what you enjoy shifted this year? For instance, you're enjoying staying home more and going out or traveling less.

None of us can predict what 2022 will bring, but setting personal goals can help us to make the most of whatever comes our way. If you're not sure where to begin, we've included some ideas below.

• Do random acts of kindness
• Go someplace you've never been
• Drink more water
• Let go of old grudges
• Try guided meditation
• Join a club
• Learn to cook a new dish

Whatever your goals are, write them down!

• Accept your needs. Be kind to yourself! Put your own mental and physical well-being first. Recognize what your triggers are to help you prepare for stressful situations. Is shopping for holiday gifts too stressful for you? What is making you feel physically and mentally agitated? Once you know this, you can take steps to avoid or cope with stress.
• Write a gratitude list and offer thanks. As we near the end of the year, it's a good time to reflect back on what you are grateful for, then thank those who have supported you. Gratitude has been shown to improve mental health.
• Manage your time and don't try to do too much. Prioritizing your time and activities can help you use your time well. Making a day-to-day schedule helps ensure you don't feel overwhelmed by everyday tasks and deadlines. It's okay to say no to plans that don't fit into your schedule or make you feel good.
• Be realistic. Even pre-pandemic, the happy lives of the people shown in those holiday commercials are fictional. We all have struggles one time or another and it's not realistic to expect otherwise. Sometimes, it's simply not possible to find the perfect gift or have a peaceful time with your family.
• Set boundaries. Family dynamics can be complex. Acknowledge them and accept that you can only control your role. If you need to, find ways to limit your exposure.
• Practice relaxation. Deep breathing, meditation, and progressive muscle relaxation are good ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate moment.
• Exercise daily. Schedule time to walk outside, bike, or join a dance class. whatever you do, make sure it's fun. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health.
• Set aside time for yourself and prioritize self-care. Schedule time for activities that make you feel good. It might be reading a book, going to the movies, getting a massage, listening to music you love, or taking your dog for a walk. It's okay to prioritize alone time you need to recharge.
• Eat well. With dinners, parties, and cookie trays at every turn, our eating habits are challenged during the holiday season. Try to maintain a healthy diet through it all. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the foundation for a healthy body and mind. Eating well can also help stabilize your mood.
• Get enough sleep. Symptoms of some mental health conditions, like mania in bipolar disorder, can be triggered by getting too little sleep.
• Spend time in nature. Studies show that time in nature reduces stress. Need to break away from family during a holiday gathering? Take a walk in a local park.
• Volunteer. the act of volunteering can provide a great source of comfort. By helping people who are not as fortunate, you can also feel less lonely or isolated and more connected to your community.