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The In’s and Out’s for 2024 & Mental Health

By Niku Sedarat


For many, the New Year marks a time of transformation, personal growth, and development. But, here at Unité, our focus extends to the symbiotic relationship between these elements and the priority we are placing on our mental health and well-being. While we cannot control the unfolding life events in 2024, we do have control over our emotions. Despite the inevitable adversity, sadness, anger, and frustration we may experience this year, we possess the ability to influence how we perceive these emotions and events, which allows us to shape our mental and physical well-being.

Let’s collectively work toward enhancing our mental well-being and resilience throughout this New Year. Remember—our mental health journey is not going to be perfectly linear. There will undeniably be bumps and hurdles that we encounter, but as long as we are equipped with the mental health tools to climb over the bumps and jump through these hurdles, we can embrace the forward progress of our journey rather than getting stuck. 

As we step into the realms of 2024, it's crucial to reflect on the aspects of our lives that we're bidding farewell to—the Out’s, and those that we're wholeheartedly embracing—the In’s. First, let's delve into the elements that we're leaving behind to make room for a healthier, more resilient mental space.


Negative Self-Talk:

Shedding the habit of negative self-talk is a powerful step toward nurturing our mental health. Instead of dwelling on self-doubt and criticism, let’s adopt a mindset that acknowledges our strengths and embraces self-compassion. Remember, we are our own best friends. 

Unhealthy Coping Mechanisms:

This year, let’s bid our goodbyes to coping mechanisms that no longer serve our well-being. Whether it's excessive screen time or procrastination, recognizing and replacing these habits with healthier alternatives can significantly contribute to our mental resilience. Remember, the first step is acknowledging these habits, so you're already ahead of the game. 

Toxic Relationships:

Let's leave relationships that drain our energy and bring negativity behind in 2023. Fostering connections that uplift, support, and encourage personal growth is essential. Surrounding ourselves with positivity can have a profound impact on our mental state.

Fear of Change:

Change is inevitable, and resisting and avoiding it often leads to a build-up of unnecessary stress. Let's let go of the fear of change and embrace the discomfort that may be attached to it as an opportunity for growth and resilience which can lead to a more compassionate and fulfilling state of mind.

Reducing Mental Health Stigma & Asking for Support: 

It's imperative to bid farewell to the silence and shame that often accompany mental health challenges. Stigma thrives in secrecy, and by openly discussing our experiences, we dismantle the foundations of shame that hinder seeking help. Let's create spaces where individuals feel safe reaching out for support without fear of judgment.

As we transition into embracing the In’s, let's delve deeper into the positive elements we're wholeheartedly incorporating into our lives in 2024. These are the aspects that will not only enrich our mental health but also contribute to a healthier, happier, and more resilient life.


Connection and Community:

Building and nurturing positive connections is proven to time and time again be a powerful antidote to the challenges life throws our way. In 2024, let's invest in healthy relationships that foster mutual support, understanding, and shared growth and happiness.

Healthy Boundaries:

Setting clear and healthy boundaries is a cornerstone of our mental well-being and an important priority to set for the new year. Learning to say "no" when needed and always prioritizing self-care allows us to protect our mental well-being and happiness. 

Sleep & Nutrition 

These seemingly minor basic needs have a tremendous impact on our well-being. In fact, they are both fundamental to our physical and mental health. Let's ensure we are prioritizing rest by getting enough sleep and embracing a balanced diet throughout this new year. 

Mindfulness Practices:

In 2024, let's actively incorporate mindfulness into our daily routines. Whether it's meditation, mindful eating, box breathing exercises, or mindful walks, these practices can anchor us in the present moment, cultivate a sense of calm, and decrease stress and anxiety. 

Continuous Learning:

Engaging our minds in continuous learning not only stimulates cognitive function but it also provides a sense of accomplishment and fulfillment. Whether it's picking up a new hobby, learning a language, or exploring our passions and interests, the pursuit of knowledge bolsters positive emotions and contributes to a more vibrant life. 

Asking for Support 

Whether it's checking in on a friend or being open about our own experiences, let's create an environment where seeking professional help is seen as a positive and proactive step. There is no shame in seeking mental health support. If you or a loved one are experiencing  emotional challenges, find more resources at!

As we navigate the unpredictable currents of the new year, let's remember that our mental health is a journey, not a destination. By letting go of what no longer serves us and embracing positive changes, we can forge a path to greater well-being and resilience. Here's to a year of mental flourishing and transformative growth!


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