The National Institute of Mental Health (NIMH) reports that over 1 in 5 adults in America are living with a mental illness, so mental health struggles have probably already entered the picture—whether personally or by proxy. But with January—Mental Wellness Month—on our heels, it’s time to pause and check in with how you’re really doing beneath the routines and resolutions.
At this point, we’re probably all bored with reinventing ourselves in January, so let’s make it a month to switch things up and focus more on finding real mental health support rather than a new identity.
If you live in Wisconsin, Miramont Behavioral Health Hospital has inpatient and outpatient services available in Middleton and Waukesha, where we can help you explore treatment options, find community, and move toward better mental health this season, one week at a time.
Week 1: Self-Care
The NIMH defines self-care as tending to your mind and body’s basic needs instead of chasing perfection. Self-care preaches that small, repeatable habits matter more than dramatic changes, especially in the dead of winter when energy often runs cold and low. Think of the first week of January as an opportunity to implement small habits, rather than fixing everything at once.
- Aim for deeper, more consistent rest
Going to bed and waking up around the same time can help your mood feel steadier. Aim to wind down and limit screen time earlier. - Predictable eating and hydrating
Eating nutritious meals and hydrating at regular intervals can help support focus and energy throughout your day. Try to note how caffeine or alcohol affects your mood and decide whether small changes help this week. - Sustainable movement
Even heading out for a short walk every day can improve your mental state. Shoot for modest movement this week to start forming the habit. - Less chaos, more calm
Scheduling quiet time to read, listen to music, meditate, or get outdoors can give your nervous system a break from the work and home-life stress. Make a point to get out earlier rather than later if you know your energy sputters out once the sun goes down.
Remember, self-care looks different for everyone, so don’t get down on yourself if you experience some trial and error this week.
Week 2: Education
Learning about mental health can help you understand what helps you and what hurts you when things derail. Sleep, nutrition, movement, and social connection often shape our moods more than we expect, especially over time (that’s why we focus on self-care first). Learning what triggers you—upsetting news or comparison-heavy social media—and limiting exposure to it could help you become super agile in protecting your emotional peace.
As you learn, you may start to recognize signs that you need more support than self-guided tools can provide. That awareness matters, too, because education includes knowing when to reach out for professional help. The next week focuses on what that step can look like.
Week 3: Therapy
Therapy can change how you relate to your thoughts, emotions, and patterns over time. Research suggests several types of therapy support people struggling with depression, but no single approach works for everyone. What matters most often involves finding a format and style that fits you.
Therapy can happen one-on-one, in groups, over the phone, or even virtually—so it’s way more accessible than you might expect. You may lean on therapy solely, while a loved one might combine it with medication depending on their needs. Over the long term, therapy may help you build coping skills for overcoming crisis moments and regulating your emotions without substances or other unhealthy coping mechanisms.
Week 4: Rewrite Your Story
Studies show that journaling is a low-cost, low-stakes way to sort your thoughts and feelings without judgment. Plus, it builds off the lessons of previous weeks. Self-care, therapy, and education are all about noticing patterns, naming emotions, and releasing the mental clutter and poor habits that can build up during stressful periods. You may even find clarity when you see your worries on paper instead of replaying them in a loop in your mind.
Journaling is also excellent for:
- Tracking triggers
- Noting progress
- Challenging negative self-talk
- Practicing gratitude in written form
- Managing anxiety
Like all the other steps we’re taking this month, treat journaling as a personal pause that’s there to support you, not another task to do perfectly.
Receive Mental Health Support in Wisconsin
Mental Wellness Month doesn’t ask you to fix everything, only to take the next step that feels right for you, opening doors to steadier routines, clearer self-understanding, and meaningful support. If you feel ready to explore professional care, Miramont Behavioral Health Hospital in Middleton offers mental health services that treat anxiety, substance use disorder, and other serious mental illnesses, like suicidal thoughts. No matter what you’re going through, we hope you reach out to our team for more support this year.
