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Start 2019 off Mentally Fit

A new year often sees resolutions to break bad habits, start good ones or most common – better one’s health.  Usually, that means losing weight and eating better.  But part being healthy is having good mental health.

Wanting to get some tips to start the new year off right, we reached out to Pat Bailey, City of Auburn Health Consultant.  She provided us with some useful mental health pointers.  “The Blue Ribbon Committee for Auburn – The Healthiest City in Washington – 2020 offers some tips on improving mental health in 2019.  Happy New Year!” said Bailey.

Below are the suggestions provided by Bailey and the Blue Ribbon Committee for Auburn – The Healthiest City in Washington – 2020.


gym, back, blonde, gym, back muscles, work out
Photo by Scott Webb

Take Care of Yourself
• Eat a healthy diet
• Exercise regularly, 30 minutes a day, 5 days/week
• Rest/refresh
• Make sure you get enough sleep
• Avoid using the computer at least one hour before bedtime

Value Yourself
• Make time for yourself
• Accept who you are
• Surround yourself with good people
• Talk about your feelings

Avoid Bad Habits
• Smoking, [doing illegal drugs]
• [Drinking or using marijuana in excess]

Connect with Others
• Know your talents/interests
• Join a club
• Find a hobby
• Participate and share interests
• Do something you are good at

Learn How to Deal with Stress
• Quiet your mind – meditation/yoga
• Understand nothing is perfect
• Get/stay organized
• Set realistic goals
• Get help when needed
• Don’t look at all the “issues” you face at the same time – take one at a time

kitten, kitten peek a boo,Connect with Pets
• Try pet-sitting, dog-walking, or walking a pet

Volunteer Somewhere
• Help others
• Challenge yourself

30 Day Mental Health Cleanse

A lot of people like to kick-start their journey to better health with a cleanse.  Here’s a 30-day mental health cleanse to help kick-start your year, and journey to improved mental health.

Day 1: Set goals you would like to achieve during this cleanse.
Day 2: Evaluate your to-do list and determine the things that deplete your energy. Delegate what you can and let go of unnecessary tasks or commitments that don’t feed your soul.
Day 3: Plan your day, with you as the priority
Day 4: Have a phone-free night with family or loved ones!
Day 5: Go to bed 30 minutes earlier than normal. Leave your phone in another room.
Day 6: Make a Gratitude list of everything you are grateful for in your life.
Day 7: Treat yo self in whatever way makes sense
Day 8: Try a new workout you’ve never done before.
Day 9: Eat all your meals distraction free (no phones and don’t eat at your desk!)
Day 10: Declutter (here are some great tips)
Day 11: Spend 5 minutes before your day and practice mindfulness.
Day 12: Drink at least 64oz of water
Day 13: No social media before noon.
Day 14: Add at least an additional fruit and/or vegetable to each meal
Day 16: Clean out your inbox and sort your emails into folders. Delete and block all spam.
Day 17: Go for a walk outside (even if it’s raining!)
Day 18: Remove anyone on social media you no longer talk to or who doesn’t inspire you.
Day 19: Create a positivity playlist.treat yo self, treat yourself, parks and rec treat yo self
Day 20: Clean out your phone.  Transfer photos and files to your computer, delete apps you don’t use, old notes, voicemails, contacts, etc.
Day 21: Smile as much as you can today.
Day 22: Unsubscribe from email marketing you’re not interested in keeping up with. (tip: search your mailbox for ‘unsubscribe’)
Day 23: Don’t bottle emotions.  Be honest with yourself and how you really feel. Share your thoughts and feelings with a friend or loved one.
Day 24: Write down at least 3 great things that happened today.
Day 25: Identify the small things that make you excited, and celebrate them.
Day 26: Give at least 3 genuine compliments without expecting any in return.
Day 27: Each morning and before bed, say out loud 10 things you love about yourself.
Day 28: Ask your friends to describe you in 3 words, write them down, and read these later when you need a reminder of how awesome you are.
Day 29: Tell at least 3 friends you love them and why you’re glad they’re in your life.
Day 30: Reflect on the past 30 days


serenity, at peace, peace, mindfulness, calm,
Photo by Shalom Mwenesi

Remember and repeat these affirmations throughout this cleanse:
“I am unique and that is my gift to the world.”
“I am my greatest source of motivation.”
“It’s okay to not be okay all the time.”
“I am becoming a better person one day at a time.”
“I will lift up others.”
“I am doing my best.”
“I am in control of what I can control.”
“My past doesn’t define me.”

Please note: if you are experiencing serious mental health or medical symptoms consult your doctor or call 911.  The above is meant as only suggestions and are not meant to replace mental health or medical treatment.

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