Issue 136

STRATEGIES TO MAKE YOUR NEW YEAR'S HEALTH RESOLUTIONS ATTAINABLE PG 42

RESTORING THE ART OF THE HUMAN BODY AN INTERVIEW WITH DR. DAVID HARTMAN PG 29

ISSUE 136

EDITOR IN CHIEF Brianna Connors

CREATIVE DIRECTOR Aviana Roth

LEAD JOURNALIST Riley George

PROJECT COORDINATOR Lillian Myers

PODCAST COORDINATOR Justin Miller

MARKETING DIRECTOR Derek Archer

DIGITAL MEDIA DIRECTOR Hannah Townes

SOCIAL MEDIA SPECIALIST Lauren Rider

GRAPHIC DESIGNER Adara Wright

CONTRIBUTORS Yuko Tabasa, Ionuț Raicea, Gaye Newton, Louisa Emhof, Nathan Pipkin, Merald Ayson, Adreana Mendez, Luke Argue

A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what's fun and fresh.

Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards self-realization, self-improvement, and willingness to help those around you better themselves.

CONT 08 14 22 29 How to Set Realistic

Take Care of

10 Ways to Lose

Restoring the Art of

Fitness Goals for the

Your Mental

the Holiday

the Human Body: An

New Year

Health Once

Weight

Interview with Dr.

the Holiday Blues Kick In

David Hartman

ENTS 42 48 53 58 Strategies to Make

Relaxation Tips

5 New Year's

Don't Forget to

your New Year's

for Post-Holiday

Resolutions to

Include your

Health Resolutions

Stress

Avoid this Year

Mental Health in

Attainable

your New Year's Resolutions

Rest and self care are so important.

When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.

- Eleanor Brownn

HOW TO SET REALISTIC FITNESS GOALS FOR THE NEW YEAR

by Louisa Emhof

s we start a new year, people turn to New Year's resolutions for healthier and happier lives. Many of us set new fitness goals to become healthier. But what does getting fit really mean to different people? Sometimes, the most challenging part of fulfilling resolutions is due to unclear or lofty goals. If it’s difficult to understand what your goal is or if it’s simply too much for you to accomplish, then it will be hard to stay motivated and complete resolutions. This year, let's focus on doable fitness goals that you can implement in your daily life and reap the benefits of being happier and healthier.

A

What are the benefits of improving your fitness? There are plenty of reasons to get into better shape: better self-esteem, more mobility and improved health are some examples. Lowering your likelihood of premature death is closely tied to your level of physical fitness. Studies have found that when ordinary people achieve a certain level of fitness, they live longer lives and are much less likely to develop certain diseases. Simple lifestyle changes that improve your fitness have the same effect on your life expectancy.

There's more to physical fitness than just preventing disease and living longer. Fitness positively affects your current quality of life as well. People who consistently exercise report having higher levels of energy throughout the day and better stamina to complete daily tasks. Others report better quality of sleep and improved mood. All of these benefits can be just a few steps away from you this New Year!

Top Doctor Magazine / Issue 136 / 8

WALKING One of the most important things to remember as you set some goals this season is to keep them realistic and achievable. You don't have to go from a sedentary lifestyle to running a marathon in two months to see tangible improvements in your life. Your first step in determining your fitness goals is to accurately assess where you're at right now. Do you exercise a few days a week or not at all? Do you regularly eat vegetables and drink water throughout the day, or do nutrition and hydration take a backseat to eating out and drinking soda?

Once you've determined your starting point, making simple goals like walking regularly and moving your body daily is the next step. Walking, especially trying to get 10,000 steps a day in, is an excellent fitness goal. So take those stairs, volunteer to take the dog for a walk, and make sure to get up and move around a bit at work. You'll be amazed by the results of walking alone! Most people who don't have active jobs take around 3,000-4,000 steps a day. So if you're starting at this point, try to add about 1,000 steps to your regular day every week until you work up to 10,000. This way, you won't put too much stress on your body, and it will be easier to stick with this new goal.

RUNNING Consistent running is a great fitness goal to improve your cardiovascular health. Running a few miles here or there or working up towards a 10k is not only beneficial to your health, but it also gives you some pretty impressive bragging rights! To make running easier, recruit a running buddy who makes the activity more enjoyable and keeps you accountable.

Although cardio alone is beneficial, it needs to be augmented with other exercises to be most effective. One of your fitness goals should be to supplement cardio with light strength training and flexibility or mobility exercises. If you have access to a gym, lifting, other resistance training, or taking a yoga class will help your body achieve holistic physical fitness.

OTHER HEALTH GOALS Physical fitness goals are fantastic for improving your quality of life and increasing longevity, but they are only one side of the equation. To maintain physical fitness, paying attention to other parts of your physical and mental health is essential. For example, drinking enough water and fueling your body for your new exercise goals are essential steps to becoming fit. Making a habit out of drinking around eight glasses of water a day is a worthwhile goal to get you started on your way to improved physical health. These goals are useful for your physical fitness and to maintain and improve your mental and emotional health.

Top Doctor Magazine / Issue 136 / 10

A PARTING REMINDER The Top Doctor Magazine team hopes you'll take your newfound knowledge of physical fitness into this New Year. Maintaining physical fitness should be a top priority because it comes with numerous health and quality of life benefits. If you're looking for more recommendations on how to live a happy and healthy life, check out our lifestyle publication!

TAKE CARE OF YOUR

Mental Health ONCE THE HOLIDAY BLUES KICK IN Written by Gaye Newton

Top Doctor Magazine / Issue 136 / 14

blues...

a feeling of melancholy and unhappiness in response to specific circumstances. Countless singers have crooned about “feeling blue” and what (or who) made them feel that way. We have all been there at some point in our lives.

Sometimes, those feelings are triggered by the holiday season. Many different holidays are tightly packed between November and January, producing a whirlwind of events, traditions, activities, and overwhelming expectations for some people. These are the holiday blues.

The temporary ailment eventually disappears after the holidays. Until then, you can manage your holiday blues and keep yourself from feeling like you’d rather crawl under a large, craggy rock and stay there until mid-January. Read on for some insights into holiday blues, how to reduce the feeling, and ways to get some enjoyment out of your holiday time.

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WHAT CAUSES HOLIDAY BLUES?

HOW DO HOLIDAY BLUES FEEL?

The holiday blues are not a diagnosed mental illness but a negative response to the activity surrounding the holidays.

There are as many causes as there are people with holiday blues. For some people, maybe money is tight this year, and they can’t buy the kind of gifts they want for their children. Others miss their families and can’t travel to see them.

Some have to travel to see relatives they’d rather avoid. For others, the party better be perfect, or people will talk.

Maybe someone else experienced a loss earlier in the year. You’re just not as joyful as the commercials say you’re supposed to be!

They are stressful! A study by the American Psychological Association found that about 44% of women and 33% of men reported feeling holidayrelated stress from “forced joyfulness and expectations.” The Financial WellBeing Index, conducted by the Principal Financial Group, found that 53% of survey participants felt financial stress from holiday spending. There is also the stress of obligations to attend multiple events and other demands for perfection.

It often boils down to expectations—your own or others’ expectations of you—that are unrealistic or unfair. You want the perfect holiday, but you don’t have enough time to get everything done.

You’re spending more money than you can afford, or the family dynamics make a perfect gathering impossible.

One study showed that while people reported positive and negative feelings during the holidays, stress increased for 38% of the participants due to lack of time or money, gift-buying issues, family gatherings, and commercialism.

In reality, a cause can be anything that prevents you from having an ideal holiday. A cause may also be you trying too hard to overcome those obstacles.

All that stress and all those expectations either make you feel so tired that it’s hard to get things done or push you into a dizzying fray of activity in an attempt to do it all. As a result, you might feel sad and experience lower energy levels than expected or you might feel anxious and wish you could be alone.

Since early 2020, we have all been stressed by the COVID-19 pandemic.

This adds another set of issues to the holiday blues. Many people have found themselves without jobs and with very tight budgets. They have been struggling with restrictions and safety measures. The lack of travel and inperson events has either added to their stress or given them some relief.

Isolation has affected many, and holidays may intensify that feeling of holiday blues.

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WHAT TO DO ABOUT HOLIDAY BLUES Fortunately, the holiday blues are not a serious, chronic mental illness. You can do many things during the holiday season to lighten up your mood and find some enjoyment.

MANAGE YOUR EXPECTATIONS

MANAGE YOUR TIME AND MONEY

Don’t expect perfection. You’re not living in a scripted movie or television show. Your friends’ social media posts don’t paint the whole picture of their lives. Relatives who don’t get along all year will not suddenly become best buddies because it’s a holiday. And other people’s expectations of your perfection are unrealistic.

Set limits! Decide what things are most important. Devote most of your time to them, and say no to other things. Most people will understand, so you don’t need to run yourself into the ground trying to please everyone.

Instead, create new, realistic expectations. Can you react differently to Uncle Joe’s and Cousin Bob’s inevitable political argument? How many party invitations can you accept?

How much should other people expect of you? What about your lists for gifts, cards, visits and such? Pare them down if you need to. Try creating new, more realistic traditions.

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Before the season begins, set a budget with as much detail as you need and stay within it. You don’t need your holiday blues to reappear when the January credit card bill arrives!

MANAGE YOURSELF First, be kind to yourself. Don’t blame yourself if you cannot do everything necessary for a perfect holiday. No one can do that. Instead, spend time with people who support you and share your concerns.

Take good care of your body with sleep, exercise, and good food. It’s tempting to overdo the special holiday foods, but try to keep it under control.

Do things you enjoy.

MANAGING NEW ACTIVITIES Have you tried volunteering? You can wrap gifts for children in foster care, deliver holiday meals and gifts to families in need, pack care packages for military people overseas and much more. Helping others turns your mood around, as does surrounding yourself with other volunteers.

Conclusion The holiday blues keep you from enjoying what could be a pleasant time. When society and your circumstances seem to dictate how you are supposed to feel and your true feelings don’t match, the holiday blues can set in.

Fortunately, there are plenty of things you can do to pull yourself out of that emotional trench. First, create realistic expectations, which allow you to de-stress. Then, you change your plans and activities to reflect those new expectations. Give yourself this gift, and enjoy the holidays on your terms!

Look for other activities in your area that take a reasonable amount of time and resources on your part and share with others you care about. It’ll make you feel happy!

Top Doctor Magazine / Issue 136 / 18

REVEAL THE REAL YOU

WE PROVIDE.

The best place for total wellness.

From internal medicine to cosmetic care.

COMING SOON TO MIAMI

COMING SOON

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health

10 WAYS TO

LOSE THE HOLIDAY WEIGHT

W

While you may feel as though you grow two sizes over the holidays every year, the average American adult will gain only one pound over Thanksgiving and Christmas. This doesn't sound like much, but it adds to the weight you gained over your birthday weekend and Halloween. Over time, all the extra pounds add up. The following tips can prevent you from gaining weight or help you lose it during the holidays.

Top Doctor Magazine / Issue 136 / 22

1.

3.

DRINK MORE WATER Even if it's a few weeks out from the beginning of holidays, you can get a head start on your holiday weight loss by staying hydrated.

Hydration is vital for just about every bodily function.

You need water in order to burn fat stored in your body and from the foods you eat.

In addition, water helps your muscles and organs function optimally to facilitate your exercise and daily activities. Staying hydrated also keeps stress hormones level, supporting adequate digestion and waste elimination. In other words, if you're hydrated, your body will deal better with a bit of overindulgence. Remember to drink even more water if you're celebrating with alcoholic beverages.

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EAT ABUNDANTLY The post-holiday blues are real. As the holiday adrenaline wears off, you fall into a slump. Keeping your hands away from food during this time can make you feel further deprived.

2.

DILUTE YOUR DRINKS

It's hard to wean off calorie-laden holiday beverages. If you crave sugary or alcoholic beverages, dilute them with seltzer. This will help you manage the craving without dumping empty calories into your system.

It sounds counterintuitive to eat abundantly when you're trying to lose weight.

However, if you focus on consuming primarily fresh produce, you'll keep up the psychological satisfaction without increasing your calorie load dramatically.

Furthermore, all of the nutrients will optimize your bodily functions, including your metabolism and digestion.

5.

STAY ACTIVE

4.

REST

Holiday stress contributes to weight gain. If you use food to cope with stress, your brain doesn't get the memo that you just ate while you're in fight-orflight mode. Therefore, you may feel the need to snack constantly. Plus, stress hormones increase cravings for fatty and sugary foods. For that reason, finding ways to relax during this time is essential. Some-times, the only break from holiday exhaustion happens when you're sleeping. Encourage high-quality sleep by following a regular bedtime routine, avoiding sleep disruptors, and prioritizing healthy rest.

It can be hard to find time for exercise during the holidays. But if you don't maintain your momentum, getting back to the gym in January may feel daunting.

Work movement into your daily routine if you don't have extra time for a workout. Try using your computer at a standing desk or taking a walk with a coworker on your lunch break. Take guests on a walking tour of your town after a feast, or try parking a little further than usual from your gift shops to get in those extra steps. Even a 5-minute workout every day can help you maintain your muscle memory so that you're more confident resuming your routine after the holidays.

6.

MAKE HEALTHY CHOICES YOUR GOAL How many times have you abandoned your diet after making one unhealthy choice? You had a brownie after lunch so you might as well have ice cream for dinner. This mentality keeps you in the cycle of failure, and regret is not a strong motivator.

Instead of shaming yourself for poor decisions, try rewarding yourself for the good ones. Set a goal to complete a specific number of healthy activities each day. This could involve swapping a treat for a healthy snack, going to bed on time, or exercising for five minutes. Add more activities if you're consistently meeting your goal.

These small but consistent achievements will help you feel more confident and motivated throughout the day. As you make more healthy choices, you'll be inspired to keep up the excellent work.

Top Doctor Magazine / Issue 136 / 24

7.

WRAP YOUR FOOD If sandwiches and burgers are your thing, then you’re loading your calorie count with bread. Cut out 200 to 300 calories by wrapping your food in lettuce, kale or steamed collard greens instead of a bun. It will be just as satisfying because you could still add all the condiments and eat them with your hands.

8.

MAKE YOURSELF CONVENIENT FOODS Lack of time and competing priorities are proven barriers to healthy eating. Make yourself a batch of something that you can split into single portions so that you can grab it and go when you're in a hurry. Combining a carb, protein and two cooked vegetables in a storage container before drizzling it all with a homemade dressing is an easy way to prepare a convenient meal. You can use leftovers and swap out the greens for variety. Add sprouts or a handful of nuts for texture and added nutrition.

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9.

INCLUDE STRENGTH TRAINING IN YOUR ROUTINE Don't skimp on lifting weights and doing exercises with high resistance.

Although it doesn't burn calories as quickly as cardio, strength training builds and maintains your muscle mass.

This will speed up your metabolism in the long run, which means that you might not gain as much weight next holiday season.

10.

LOOK AT THE BIG PICTURE

You may have to transition to a larger pants size after the holidays, but that's not necessarily because we've gained fat. The bloating might come from consuming excess sugar and holding onto water weight. Don't worry; you'll be able to button your pants as you practice healthier habits.

Don't be tempted to try a crash diet just because you feel puffy after the holidays.

Extreme calorie restrictions and diet trends don't often generate permanent weight loss. Instead, be patient and focus on setting up practices that allow your wellness goals to stick.

FINAL THOUGHTS The extra pounds go on quickly, but it takes effort to lose them. Even if the pounds drop off, you need to maintain the right mindset to keep them off.

Weight cycling increases the likelihood of future weight gain and elevates your risk of obesity.

Therefore, the most effective steps for reducing holiday weight involve making lifestyle changes.

When healthy living is a habit, you won't be derailed by weight gain every holiday season.

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to make your new year's health resolutions attainable

STRATEGIES

P

by Adam Rauhauser

Picture this. It’s the last workday before the new year, and your co-workers begin to discuss their resolutions.

Panicked, you find yourself inventing a resolution of your own. Of course, you hope this resolution will be the one that finally results in change, but part of you knows you probably won't keep it.

At the end of the year, we often feel a need to change, which might be why health-related resolutions are so popular on New Year's Eve. But do resolutions actually result in a change of behavior? The Journal of Clinical Psychology found that two weeks into the new year, 29% of people had failed their New Year's Resolution, a month later, 36% had failed, and by midway through the year, a staggering 54% of participants had abandoned their new year's resolution.

What can be done to curb this unfortunate trend?

Experts say that a lack of clear definition (for example, resolving to "exercise more" without elaborating on what healthful exercise looks like for you) is a leading reason why health resolutions fail. This article will be your guide to effectively defining your New Year's health resolution and steering you away from unwise health resolutions.

Top Doctor Magazine / Issue 136 / 42

THE ALL OR NOTHING APPROACH

THE NEGATIVE/ HARMFUL MENTALITY

When New Year's Day finally comes around, it can be tempting to go all-in on a drastic plan, perhaps to make up for the previous year's disappointments.

Dietician Sharon Palmer recommends ditching this allor-nothing approach and focusing on personal improvement instead.

Fueled by the hopes and anxieties of a new year, resolutions often conceal a negative or even harmful mentality regarding one's health and body. Negative mentalities give rise to unrealistic goals, such as wanting a body like your favorite celebrity, revealing a basic, unhealthy desire to be someone other than yourself.

Banish these negative body thoughts and avoid situations in which other people are talking badly about peoples' bodies.

Research shows that talking negatively about bodies (whether your own or others') increases shame in both men and women.

This "all-or-nothing" approach may take many forms, including fad diets. Palmer warns against fad weight-loss diets, many of which can damage your body because they focus too much on one food group. In fact, Palmer argues that weight loss shouldn't be your primary objective when reforming your diet for the new year. In addition to weight loss, a healthy diet has several other benefits, including a reduced risk of chronic disease.

Resolving to eat less food carries the same "all-or-nothing" risks as the fad diet. Just as eating healthy isn't just about losing weight, losing weight isn't about eating less. Don't predicate your weight loss goals on skipping meals or going more than five hours per day without food, as these habits zap your energy and often lead to wasteful snacking.

Without enough food, your body turns stored fats into ketones, too many of which can harm your body.

You should also avoid grounding your New Year's efforts in a selfdeprivation mentality warns Cynthia Sass from the American Dietetic Association. Weight loss based on self-deprivation is depressing and creates a motive for retributive bingeing. Instead, orient your goals towards what you can eat, not what you can't.

By focusing on behavior modification (rather than outcomes), you'll ensure you're setting goals you can reach.

RESOLVE TO DO SOMETHING ATTAINABLE Start by honestly taking stock of your current eating habits. Then, make your plans based on realistic improvements. Next, maintain regular eating patterns, and disperse this eating throughout the day rather than at one large meal. By planning your meals in advance, you can reduce your stress and make it less likely to give into eating junk food.

In terms of physical exercise, resolving to join a gym/buy exercise equipment is expensive and unlikely to stick. Instead, find a physical activity you enjoy or something you can easily work into your life.

Consider adding something as simple as sitting less and moving more by taking regular five-minute walks reduces mortality rates.

Top Doctor Magazine / Issue 136 / 44

A BETTER DIET IS A BETTER LIFE If you continually fail dietary resolutions, it could be because you're prioritizing the short term over the long term.

Instead, break the dieting cycle and establish a sustainable, nourishing eating plan.

Your eating plan should be adaptable so that you can follow it regardless of your circumstances.

Begin by eating more whole foods such as vegetables, fruits, nuts, seeds, whole grains and fish. Adding just a few of these foods to your weekly diet can be a springboard for better health. Focus on fruits and vegetables which are foods "pre-packaged" by Mother Nature to contain concentrated nutrients that deliver a massive boost to the immune system. If you still feel the urge to snack try sprinkling rolled oats or crunchy whole-grain cereal on your salad for extra fiber so you'll feel full.

Finally, cut back on sweetened drinks, which increase your risk of obesity, fatty liver, heart disease, insulin resistance, and cavities. Cutting out soda is an excellent place to start.

Focusing on gradually minimizing your consumption of drinks with sugar is more effective in the long run than quitting cold turkey.

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MAKE A RESOLUTION THAT'S TAILORED TO YOUR HEALTH This holiday season, don't make resolutions based on your hopes and fears about the upcoming year. Beware of committing to too many resolutions or to resolutions you've previously attempted. Stick to one or two achievable resolutions so that your project remains manageable. Armed with this arsenal of knowledge about the best and worst new year's resolutions for your health, you can head into the new year happy and hopeful.

relaxation tips FOR POST-HOLIDAY STRESS

by Nathan Pipkin

W

hat do you think of when the holiday season approaches? Time off work and vacation with family, or additional responsibilities and stressful expectations? A survey conducted by Verywell Mind revealed that 80% of respondents found the holidays to be "somewhat stressful" or "very stressful." Whether it's preparing elaborate meals, picking out meaningful gifts, or attending an unusual amount of parties, the holidays bring something for everyone to stress about.

If you can relate to the holiday stress, you're not alone! The high expectations that come with traditions, parties, and family gatherings are a source of stress for many people. So the question we're asking today is this: how can we best recover from the stress after the holidays are over? If you're interested in taking the best possible care of yourself in the new year, read on to find out how!

Top Doctor Magazine / Issue 136 / 48

where should I start?

The most important part of your life to consider after the holidays is your sleep schedule. With everything that goes on—especially with Christmas and New Year's Eve so close together—it's easy for your regular sleep rhythms to get thrown off. The effects of this change will show very quickly, making you drowsier and more sensitive to stress during the day. And this only makes it more difficult to sleep the next night! It is a familiar and vicious cycle, as over 25% of all Americans struggle to fall asleep at night.

There are solutions! The most obvious is setting a specific, regular time to fall asleep each night. However, it's one thing to get in bed and another to fall asleep. If you're having trouble drifting off, change your environment.

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Make your bedroom darker by removing any televisions or clocks that emit bright light, and consider taking the natural supplement melatonin, which is renowned as a sleep aid.

As you consider your sleep habits, remember your pre-holiday season sleep schedule. When would you get in bed? When would you wake up? How many total hours of sleep did you get each night? If your old schedule was working, then by all means, resume it!

However, if your pre-holiday sleeping habits were less than ideal, don't be afraid to switch things up in the new year. Getting the right amount of sleep will work wonders for your stress levels, and the benefits of sleep will be critical in recovering from the busy holiday season.

the best new year's resolution Once your sleep schedule has been sorted out, the next way to de-stress is through exercise! For many of us, the holidays are a time to stay out of the gym and eat more than usual. This is why it's especially important to evaluate your routine afterward. Ask yourself the same sort of questions we just discussed for sleep. Was your preholiday approach to exercise working for you? If so, great! Seize the postholiday opportunity to continue the old regimen. If it didn't work, this is your chance to design a routine that will best serve you. Whether it's cardio or strength training, there is an exercise out there that's ideal for you.

Can exercise really boost your energy levels? Wouldn't the extra effort just add more stress to your routine?

It might feel that way, but in fact, regular physical activity can improve your muscle strength and boost your endurance. Therefore, once you see the benefits of exercise, you'll be better prepared to handle daily stress and recover from the holidays.

Diet is also a factor in dealing with stress. What you eat has an enormous effect on your mood from day to day, which is why it's essential to know how different foods affect you. For example, research has shown that stress can be relieved with leafy vegetables, avocados, bananas, fish and chicken. So while you're increasing your intake of those foods, increase the benefit further by cutting out items with trans fats, added fructose, and lots of carbs.

the most important part of your life to consider after the holidays is your sleep schedule Top Doctor Magazine / Issue 136 / 50

how can I improve my emotional life?

The last way to recover is to take control of your emotional health.

This is especially helpful after a stressful season full of holiday celebrations and short on time to yourself. While the exercise and sleep habits we covered above do play a role in your emotional health, there are more direct ways you can take care of your emotions.

First, prioritize your activities.

This is very relevant during the holiday season but applies to the rest of the year as well. If you decide how important certain events are to you, you'll be able to say no to the events that would drain you without offering value in return. It can be uncomfortable at first, but turning down activities that don't fit into your schedule is ultimately for the best!

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Once you've decided which items are most important, be sure to integrate self-care strategies into your daily life.

One of the most widely-praised options is spending time in nature. Multiple studies concluded that if people simply take time to notice the nature around them, it will increase their general happiness and well-being.

When it comes to stress and your emotional health, consider taking a break from technology.

Technology use often contributes to feelings of loneliness and dissatisfaction.

This is especially true of social media websites, so if your job prevents you from unplugging, take a break from social media.

Studies have revealed that just one month off social media can bring mental health benefits to our lives. If you need to recover from the stress of the holiday season, this is the step for you!

a parting reminder Whether it's sleep, exercise, diet or emotional health, many areas of our lives can be improved with a few minutes of reflection and a little determination to adopt a new habit.

We hope that these ideas—whether a walk in nature, a social media fast or a simplified schedule—help you and your loved ones as you recover from the stress of the next holiday season.

be sure to integrate self-care strategies into your daily life

Top Doctor Magazine / Issue 136 / 52

NEW YEAR'S RESOLUTIONS TO AVOID THIS YEAR

by Ionuț Raicea

With the holidays approaching, people begin creating New Year's resolutions.

Some resolutions result in positive lifestyle changes, but others never come to fruition. To help you achieve your New Year's resolutions, here are some tips and tricks on the kinds of resolutions to avoid.

Some studies indicate that around 12% of people believe they have achieved their New Year's resolutions. However, experts agree that while most resolutions go unfulfilled, they are positive in changing behavior. Those who make resolutions are 10 times more likely to change their behavior than those who do not.

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RESOLUTIONS TO AVOID Some typical New Year’s resolutions include dieting, exercising every day, living healthier lifestyles, and managing time better. While these goals seem positive, experts advocate avoiding them since they can be detrimental to physical or mental health. Unfortunately, these resolutions fail because they aren't specific enough, measurable, and actionable, while other times, they’re made for the wrong reasons. Here are five resolutions you want to avoid making this coming year:

1

2

RESOLVING TO LOSE WEIGHT

RESOLVING TO MANAGE STRESS BETTER

This commonly made resolution should be avoided for several reasons: it can lead to unhealthy decisions including starving yourself, or eating an incorrect proportion of food for your body.

Specify the amount of weight you want to lose, and make sure it’s healthy for your body.

Additionally, you can talk to your doctor or nutritionist about setting eating and exercising goals.

If there are situations or people in your life causing you stress, make time for yourself, do things that relax you, and return to these situations and people later.

3 RESOLVING TO REINVENT YOURSELF If you reinvent yourself, whether physically or mentally, it can be negative for your mental, physical and emotional health. Forcing yourself to be a more positive person can lead to a toxic positivity that strains your mental health, and wanting to look a certain way can lead to negative feelings about your body and toxic thoughts about yourself. If there is something you want to change, clarify the reasons for doing so.

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5

RESOLVING TO BREAK OFF A RELATIONSHIP UNTIL THE NEW YEAR If you believe that a relationship is harming your mental and physical health, it's best to break it off immediately rather than wait for the New Year.

RESOLVING TO FALL IN LOVE OR BEGIN A NEW RELATIONSHIP By setting up such expectations, you might become discouraged when you do not fall in love or begin a new relationship. You can even begin to question yourself and view yourself negatively. Instead, try to focus on yourself and allow the option of love to be open, but don't force it to happen.

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A SMARTER METHOD FOR CRAFTING RESOLUTIONS While setting New Year's goals and resolutions can help change behavior, keeping them is a difficult task.

One of the main reasons people don't achieve their resolutions is because they are not well developed.

Experts advise the use of the SMART method when making New Year's resolutions. This method defines and clarifies the goals of New Year's resolutions.

Furthermore, it offers a framework people can use to craft their resolutions and ultimately achieve them.

The SMART method was developed by the Journal of Management Review in 1981 for managerial purposes but has proven useful in other contexts, including setting New Year's Resolutions. The SMART method advocates setting specific, measurable, achievable, relevant and time-bound goals.

SMART SPECIFIC goals help eliminate vagueness and define exactly what is being achieved. For example, someone could resolve to lose weight in the next year, but this goal is easily redefined without specifying how much weight, causing this resolution to go unrealized.

MEASURABLE goals are easily achieved since they quantify the goal. Measurable goals necessitate tracking progress on a goal or using other tools to ensure that these goals are being met. For example, the person desiring to get better sleep in the upcoming year should set specific times in which they intend to sleep, whether it be time frames or hours of sleep per night.

A PARTING REMINDER

ACHIEVABLE goals are essential when crafting resolutions.

This is not to say that a person cannot set ambitious goals, but sometimes small goals can lead to a bigger one. If a person resolves to travel at least fifty times in the upcoming year, several factors must be considered, including destinations, costs, etc. If these factors cannot reasonably be met, then the goal should be changed.

RELEVANT goals determine whether or not a person is motivated to achieve these resolutions.

These are some basic questions to ask when crafting a resolution: is this a goal I want to achieve? What's the motive behind setting this goal? For example, the person desiring to reinvent themselves could be doing so because they feel pressured to do so. If that's the case, they are less willing to stick to the resolution. The more important and relevant the resolution is to the person making it, the more willingly they will complete it.

TIME-BOUND goals are crucial to fulfilling resolutions. By creating time constraints, resolutions become more urgent and force us to complete these goals within the set timeframe.

The longer these goals go for, the more easily it is to let them go unfulfilled.

If you're looking to change a few things in your life this coming year with a New Year's resolution, remember to follow the SMART method. Be specific with your goals, measure your progress, make achievable goals, make sure these goals are relevant, and lastly, make sure they are bound by time constraints. By following these tips and tricks, you'll be able to craft achievable New Year's resolutions!

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DON'T FORGET TO INCLUDE YOUR MENTAL HEALTH IN YOUR NEW YEAR'S RESOLUTIONS

by Ionu

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pproximately 27% of the U.S. population makes New Year's resolutions. Unfortunately, while resolutions represent applaudable intentions, they are often steeped in shame, guilt, and self-blame. This year, put your mental health at the forefront by setting goals that fulfill you rather than induce shame.

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HOW NEW YEAR'S RESOLUTIONS IMPACT YOUR MENTAL HEALTH

TIPS FOR SETTING SUPPORTIVE RESOLUTIONS

The "new year, new you" rhetoric pushes you to focus on what you didn't accomplish this year. As these unchecked tick boxes pile up in your mind, you resolve to turn them around.

In the new year, you're going to make up for lost time and change harmful habits once and for all.

Making New Year's resolutions can be helpful, but many people go about this task the wrong way. They may set unrealistic goals, contributing to tension, anxiety and stress. In addition, many resolutions are rooted in insecurity, negativity, and restriction instead of affirmation, positivity and abundance. Even if your resolutions aren't specifically directed at your mental health, they can support your psychological wellness.

Unfortunately, this mindset perpetuates a feeling of inadequacy. It makes you feel you can't measure up to what other people are doing or your personal goals.

And because most New Year's resolutions are centered on achievements and productivity, they neglect to make room for positive mental health. So when February finds you going back on your resolutions, the cycle of dissatisfaction with yourself continues.

That doesn't mean that you should avoid setting goals. Laying out objectives has numerous benefits, including: Helping you prioritize and organize even when you're overwhelmed Allowing you to connect with your intuition Relaxing your central nervous system by giving you a plan to face the unknown Providing a framework for learning what works and what doesn't Increasing your satisfaction with life

focus on being instead of doing In a society that applauds productivity and efficiency over rest and rejuvenation, most people feel like they should do more. But adding obligations to a loaded schedule is a recipe for failure. Instead, eliminate some pressure by setting objectives for who you want to be instead of what you want to do. Doing this also helps you set authentic goals.

When your resolutions are aligned with your more profound aspirations, you're more likely to enjoy accomplishing and sticking with them.

take baby steps One of the reasons why 80% of people don't keep up their New Year's resolutions is that their goals are unattainable. Challenges can be motivating, but they're discouraging if they're unfeasible.

Constantly falling short of your resolutions can make you beat yourself up. Furthermore, failure to advance toward your goals may exacerbate depression and anxiety.

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Making achievable resolutions keeps you in a motivated, positive mindset. You activate your brain's reward centers every time you reach an objective. That subconscious pat on the back gives you confidence that you can perpetuate positive habits. In addition, your selfassurance will help you tackle tasks with ease, relieving stress and supporting a healthy emotional state.

make it fun Many adults fall out of the habit of playing as they get older. We have different priorities and more responsibilities than we did as children.

As a result, many adults have trouble accessing a child-like level of delight.

Moreover, losing interest in pleasurable activities is also a symptom of depression.

Don't let your New Year's resolutions propel you into a negative spiral. You're much more likely to stay optimistic about meeting your goals when they're enjoyable.

Look at previous resolutions that have fallen to the wayside. Identify what took the joy out of them. If you couldn't bring yourself to hit the gym regularly, maybe you should try a dance class. If you couldn't complete the initial purge to keep your garage organized throughout the year, invite friends over to help.

Finding a bit of joy in everyday activities sustains a positive mood. Your resolutions should encourage you to live your best life.

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When you set an intention to relax, you can enjoy that time purposefully. Make a resolution to do something comforting and pleasurable every day.

The top New Year's resolutions have to do with exercising, losing weight, saving money, eating more healthfully and working toward a career aspiration. Most people don't make mental health resolutions. At the same time, more than 25% of Americans struggle with diagnosable psychological disorders in a given year. Focusing on your mental health helps you take steps toward mental wellness and allows room for personal growth.

carve out time for self-care Adults often give themselves time to relax only when they've finished all of their daily obligations. For many, this means that they never get a moment to de-stress. As their to-do list piles up, they prioritize productivity over rest. You may actually achieve less by doing this. Although you feel productive, you're distracted. Your performance suffers because you're trying to do too much. Moreover, you probably take plenty of breaks, but they're not revitalizing because they make you feel guilty.

When you set an intention to relax, you can enjoy that time purposefully. Make a resolution to do something comforting and pleasurable every day.

look at the lessons Get in the habit of approaching obstacles and letdowns with a curious mind. Rather than shaming yourself for something you didn't accomplish, praise yourself for what you did well. Then, ask yourself what the situation has to teach you. When you look at life as a series of lessons, you stop categorizing every event as a failure or accomplishment. Instead, you view your journey as a spectrum of occurrences. Each one offers you something valuable.

MAKING NEW YEAR'S RESOLUTIONS WORK FOR YOUR MENTAL HEALTH When you don't prioritize your mental health, you struggle with motivation, satisfaction, and resilience. It's no wonder, then, that so many people struggle to stick with their New Year's resolutions. Mental health goals aren't typically at the top of the list. Establishing resolutions that support your emotional and psychological health can make life more enjoyable and help you achieve your other goals.

treat yourself with kindness Are you aware of your negative self-talk? We often say things like, "I didn't get anything done today," or "I should be better at this by now." These statements become our beliefs.

They can even develop into ruminating thoughts that keep us trapped in anxiety, irritability, or depression.

Set a resolution to reframe your negative self-talk. You could write down three positive things about yourself at the end of each day to spark some affirmative momentum.

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