New Year, New Mind: Setting Mental Health Goals for Teens

Happy New Year! As we prepare for what 2025 might bring, it makes sense to think about the events of the past year and our hopes for the upcoming one. You have some ideas for school, friendships, and your favorite activities, but have you thought about setting any goals to improve your mental health this year? 

People often overlook mental wellness in their busy lives, but it's just as crucial as anything else you need to do. Whether you're struggling with stress, anxiety, self-esteem problems, or just trying to handle the highs and lows of being a teenager now is a great time to make your emotional well-being a top priority. 

Setting mental health goals doesn’t have to be complicated. Here’s how you can start the year with a fresh mindset and a plan to take care of your mental health: 

1. Figure Out Your Emotions and Needs 

Are you worried about your studies? Do you struggle to make or keep friends? Does your changing body make you uneasy? Is your family life complex? Are you battling anxiety or feeling down? Or maybe you find it tough to juggle everything? Take a moment to check on yourself. You might ask: 

• What's my usual mood?
• Do certain situations or people stress me out or upset me?
• What do I need to improve how I feel?

 Being truthful with yourself will help you set goals that work for you. 

2. Set Realistic, Achievable Goals 

You don't need to aim for big sweeping changes—small steps can make a big difference. Here are some ideas: 

• Sitting for 5–10 minutes a day to focus on your breathing can help ease anxiety and boost your mood.
• When you feel swamped, it's fine to reach out for help. You might aim to chat with a trusted friend, family member, or counselor once a week to get backing and advice.
• Too much time on social media can hurt your self-esteem. Think about putting limits on your screen time or cleaning up your feed to show more uplifting inspiring stuff.
• Try to build up positive self-talk by turning negative thoughts into upbeat statements. Start simple with things like "I'm enough" or "I can handle tough situations."

 3. Create a Routine That Promotes Mental Wellness Establishing a consistent routine is essential for maintaining mental well-being. Begin by incorporating small mental health practices into your daily life, and design a routine that suits you. Here are some suggestions to help you get started: 

• Morning ritual: Kick off your day with a moment of gratitude or self-affirmation. This sets a positive tone for the day ahead.
• Exercise: Engaging in physical activity is beneficial for both your body and mind. Whether it’s walking, running, or dancing, find an activity that brings you joy.
• Nightly wind-down: Before going to bed, take a few minutes to journal about your day or practice deep breathing. This helps clear your mind and promotes better sleep.

 4. Stay Accountable and Track Your Progress

Document your mental health goals in a journal or on your phone, and regularly check in with yourself to assess your progress. Celebrate the small victories, like having a meaningful conversation with a friend or sticking to your exercise routine for a week. You might also consider sharing your goals with someone you trust. Having someone to discuss your mental health with can significantly help you stay on track. You don’t have to navigate this journey alone. 

5. Be Kind to Yourself 

Keep in mind that mental health is a journey, not a destination. Some days you’ll feel fantastic, while others may be more challenging. That’s perfectly okay! Be gentle with yourself throughout this process. If you don’t achieve a goal, don’t be too hard on yourself. Just adjust your approach and try again. Embrace a mindset of progress, not perfection. 

As you implement these practices, remember that change doesn’t have to happen overnight. Set small, achievable mental health goals for the year because your mental health is important. 

This year, prioritize nurturing your mind just as you do other aspects of your life. After all, you can’t pour from an empty cup—taking care of your mental health will enable you to show up stronger, more focused, and more present in everything you do. Start today. 

Define your mental health goals for the year and commit to your well-being.