Dr. Ronsisvalle: For better state of mind, exercise, eat right, break addictions, reduce stress
Months back, I strolled into my office, ready for what I thought would be a stellar day.
My enthusiasm dwindled as I realized my computer was acting up — applications refusing to open, the Internet at a snail's pace.
I’m no computer expert, but I knew something was very wrong. What followed was a weeks-long struggle to revive my machine, finally ending with a visit to the store where I purchased it.
As I chatted with a young, tech-savvy guy, his computer jargon sounded like a language from another planet to me. He noticed my bewilderment and jumped in to reassure me that he had everything under control.
“I’ve got this,” he said. “I’m going to perform a ‘factory reset’ and get your computer running smoothly again.”
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Giving an understanding nod (even though I was pretty clueless at this point), he exuded confidence that this reset would do the trick.
Sure enough, when I got my computer back, it ran as smoothly as Day 1.
Curious, I turned to Google for more insight.
A factory reset, it turned out, restores a device to its original settings.
Every software download and setting change that I had made over time — instantly erased.
The machine reverted to the state the manufacturer knew was optimal for peak performance; the state in which it would run most smoothly and efficiently.
As we gear up for a new journey around the sun in 2024, many of us anticipate a fantastic year ahead. However, some might feel things aren't running as smoothly as they should.
Just like my computer needed a reset, some of us need a "mental health factory reset" to kickstart the year firing on all cylinders, ready to tackle our goals.
It's time to fine-tune our mental well-being, reverting to the state we were designed and created to thrive in.
We need to delete all the old negative patterns and replace them with proven strategies for a happy, healthy life.
Are you ready to perform a mental health factory reset to launch 2024 on the right note?
Here's a plan to help you do that!
The first step
Embarking on your mental health factory reset in 2024 begins with a crucial first step: determining what to start and what to stop.
This isn't just about setting resolutions; it's about intentional living. Take a moment to assess your life — what's working and what's not.
Identify stressors — be it toxic relationships or a struggle to set boundaries at work or in personal connections.
These are the types of things you need to intentionally decide to leave behind.
On the flip side, recognize activities that could enhance your well-being, such as healthier eating, practicing mindfulness or consistent exercise.
The key here is, be “intentional.”
Commit to the idea that 2024 won't be a chaotic scramble of reacting to life's twists.
Instead, focus on deliberately starting what brings peace, joy, and hope, while stopping what brings pain, fear, and stress.
Try this: grab a piece of paper, create two columns — one labeled "starting" and the other "stopping," and write down your intentions.
This simple act kickstarts the process of intentional living for the new year, setting the stage for your best life.
The good news is, you're not navigating this alone.
Beyond relying on your experiences, there is a strong body of research to help guide you in developing your "factory settings."
Some activities align with your inherent capacity to thrive, while others are sure to bog down your emotional well-being.
Here are some vital actions to consider starting and stopping in 2024, paving the way for a restored and optimal emotional state.
Get moving
It might sound too good to be true, but exercise really is the foundation of a mental health reset.
What’s important to understand here is you don’t need to train for a marathon to reap the benefits of a healthy routine; even a daily walk can work wonders for both your physical and mental well-being.
Aim for 10,000 steps a day, roughly 5 miles, a goal that powerfully improves your overall health.
Unfortunately, most adults in the U.S. only manage 3,000 to 4,000 steps daily, falling into what doctors label a sedentary lifestyle.
Research underscores the link between walking and health, revealing that those taking 12,000 steps a day were 65% less likely to die compared to those at 4,000 steps.
Even individuals fitting in 8,000 steps daily showed a 51% lower risk of mortality.
If hitting 10,000 steps seems daunting, the data suggests that any increase in steps brings significant physical health benefits.
Obviously, the stakes are very high when we consider the physical, but exercise holds equal importance for mental well-being.
It enhances mood, positive affect, self-esteem and coping skills, while simultaneously reducing stress, anxiety, and depression.
Some studies go so far as to suggest that exercise can outperform certain antidepressants in treating depression symptoms.
When it comes to our factory settings for physical and mental health, the message is crystal clear: our bodies were designed to move!
Break free from bad habits and addictions
Bad habits and addictions weigh us down and keep us from functioning at optimal levels.
Whether it's alcohol, food, video games or pornography, these addictions trap us in a cycle of compulsive pursuit of the dopamine rush released by these activities, diverting our focus from the activities that nurture our minds and bodies.
To return to our factory settings, we must regain control over these compulsive behaviors.
Of course, breaking bad habits is easier said than done. The approach depends on the severity of the issue.
For less severe habits, like excessive social media use, pinpoint triggers and substitute with healthier alternatives.
For instance, if boredom prompts a two-hour social media scroll, create a list of positive alternatives — like listening to music or taking a walk on the beach — to redirect your focus.
However, when a bad habit evolves into a full-blown addiction, the situation becomes more complex.
If, for example, you're downing six beers nightly to cope with work-related anxiety, seeking therapeutic intervention from a mental health professional is crucial for maintaining sobriety.
Whether struggling with a bad habit or a strong addiction, research emphasizes that freedom is more attainable with support.
Engage friends, family or a trusted therapist. A robust body of research suggests that the accountability of a supportive relationship is the most important aspect of long-term recovery.
Fuel your mental health with healthy eating
The impact of an unhealthy diet goes beyond physical health, affecting our emotional well-being as well.
Poor eating habits contribute to cardiac issues, diabetes, obesity and cancer. Yet perhaps surprisingly to some, a mental health reset demands a focus on healthy eating habits.
Our emotional well-being is intuitively wired to the food we consume.
Healthy eating plays a crucial role in preventing mental health issues like schizophrenia, depression, ADHD and Alzheimer’s.
Those who include fresh fruits and vegetables in their diet report fewer mental health problems.
Conversely, individuals consistently consuming processed foods like chips and snacks face a higher incidence of depression, anxiety and stress.
As crazy as it sounds, there's a very real mind-body connection.
Optimal mental health functioning starts with the choices you make in what you eat.
Embrace healthier eating habits for a genuine mental health boost.
Loosen the grip of stress
Chronic stress can have devastating mental health consequences, paving the way for developing diagnosable issues like anxiety, depression and a host of physical ailments such as heart disease, stroke, irritable bowel syndrome, and cancer.
To kickstart a mental health factory reset this year, it's crucial to tackle stress head-on.
Stress often stems from a negative mindset (we'll delve into that shortly), but the initial step in effective stress management is mastering the art of calming both your brain and body.
Enter powerful tools like progressive relaxation and mindfulness.
These techniques create a relaxation response in your body that is incompatible with the over-activation of the stress response.
Incorporating daily practices of these techniques, coupled with deep breathing exercises, trains your body to manage stress effectively.
To aid you on this journey, we've developed a mobile app at LiveWell Behavioral Health that includes targeted training on mindfulness and relaxation.
This app is your companion in mastering stress management. Find the link to our new app at the end of this article.
Embark on a quest for meaning and purpose
Jumpstarting your mental well-being in the new year starts with a laser focus on finding purpose and meaning in your life. At its core, our actions are fueled by purpose — the meaning that breathes life into our very existence.
It's truly astonishing what we can achieve as humans when we pinpoint our "calling."
Answering the question "why am I doing this?" essentially establishes your personal life mission, providing the fuel to persevere through tough times and cultivate resilience against the inevitable hurdles 2024 may bring.
The research supports this notion strongly. Those with a powerful sense of purpose are not only more likely to attain profound well-being but are also actively more engaged in their goals, finding satisfaction in family, relationships, and careers.
Shift to positivity: Erase negative mindsets
In your mental health factory reset for the new year, there's an important strategy: ditch the negative mindset.
Decades of clinical research affirm that negative emotions like depression, anxiety and stress are all rooted in unhealthy thoughts that create and sustain toxic emotions.
If you’re serious about reclaiming your true self, the person you were created to be, it's imperative to overwrite these with positive, healthy thoughts about your future.
Again, this is easier said than done. Years of exposure to toxic people and traumatic experiences have etched those negative mindsets deep.
Yet, breaking free is possible. Research advocates vigilance over your thought life, especially amid negativity.
In the new year, commit to hitting pause whenever negativity creeps in.
Take a moment to jot down your thoughts and evaluate their origin — are they stemming from old negative mindsets or nurturing healthy thoughts that drive peace and joy.
Our Livewell app, featuring a digital journal, will help you record these emotions in real-time, and help stop negative mindsets in their tracks.
Build healthy connections for mental wellness
Choosing who to take with you on the journey to a mental health factory reset is pivotal.
Positive, supportive relationships are the key to lasting change.
Focus on building relationships with individuals who will keep you honest and accountable.
You don’t need people-pleasers on your support team; opt for those who consistently speak the truth in love.
Research underscores the power of healthy relationships.
We naturally adopt the habits of those closest to us, embodying their characteristics over time.
The mind-body connection becomes evident in the studies on supportive relationships — lower blood pressure, improved sleep, and a greater ability to conquer addictions.
Some studies even suggest a longer life with a significant support person by your side!
Transform your life with the LiveWell app
2024 is our chance for a fresh start.
Together, let's reclaim the state we were designed to thrive in. Enter the LiveWell app — a powerhouse for your journey to a healthier you in the new year.
As I've mentioned before, the app has a built-in journal to track your mood and dynamic courses covering mindfulness, healthy relationships, stress management and evidence-backed interventions for confronting depression and anxiety.
It's a one-stop-shop designed to help you build meaning and purpose, connecting you with a global community of like-minded individuals.
Need extra support? There is even an option to connect with one of our LiveWell coaches option for that vital encouragement and accountability.
However you choose to reset your mental health, remember, you're not alone.
The LiveWell team is always here to assist.
Blessings on you in the new year as you begin your journey to start healthy patterns, stop the unhealthy ones, and pursue your best life!
Dr. Mike Ronsisvalle is a Licensed Psychologist and the President of LiveWell Behavioral Health, a psychological services agency that provides counseling to clients of all ages and addictions treatment to adolescents and adults. You can find him at www.LiveWellbehavioralhealth.com or call 321-259-1662.
This article originally appeared on Florida Today: 8 steps to help you reset mentally, find a happier mental state
