Each year, usually around the start of the year, which is just around the corner, we are encouraged to meet with our primary care physician to assess our physical wellbeing. Not often prioritized as part of this routine is an effort to assess our psychological and emotional wellbeing, which is concerning, because poor mental health has an impact on physical wellbeing and quality of life.

Mental health problems continue to rise across the nation. The COVID-19 pandemic has resulted in increased isolation, anxiety, unresolved grief, stress, and financial and housing insecurities, all of which are predictors of a mental health crisis. Also at risk are people with chronic medical conditions, such as asthma, heart disease and diabetes. They are more likely to struggle with depression and anxiety. Right now, there is an urgent need for engagement in mental health hygiene and awareness.

Engaging in activities that are beneficial for our mental health will help us to improve our overall wellbeing. Just as we are encouraged to be vigilant about our hygiene practices, such as washing our hands and wearing masks during these times, we should be equally encouraged to cultivate and engage in good practices around mental health. Here are four simple good practices for checking-in on your mental health.

Four ACTS to Improve Mental Health Hygiene  

1. Annual Assessment – Start the conversation about your mental health at your annual, physical examination. Remember that your mental health is key to your overall wellbeing, so be proactive about starting the conversation.
2. Care– Care for yourself intentionally. Engage in self-care and coping strategies that work for you. Examples include movement, eating well, meditation, prayer, social activity, and consistent sleep.
3. Therapy– Seek counseling or therapy as a proactive measure to assess your mental health and to learn coping strategies that are helpful for improving/maintaining mental health hygiene. It is important to remember that checking in with a psychologist or therapist can be a way of checking-in on mental health matters, and not simply a solution to mental health
4. SocialSupport – Seek and cultivate a social support network (friends, family, colleagues, etc.) that allows you to speak openly about your mental health. Engaging in routine conversations about mental health not only provides liberated spaces for dialogue, encouragement, and accountability but it also de-stigmatizes the topic of mental health. The more we all start talking about mental health matters, the easier it becomes for us and others to address them.

As we head into the new year, remember that our mental health is equally as important as our physical health. Use these four practices to care for your mental health and overall wellbeing.

Gifty Ampadu, Ph.D. is an attending psychologist at Montefiore Health System.