January is the month that marks the organization of goals that we want to follow for a year. In the field of health, he is also responsible for addressing mental and emotional health issues, through awareness campaigns. This period is called “White January”.
Health professionals indicate that there is space to include mental health care as one of your new year goals.
“Mental health is fundamental to having a more quality life. We often set goals such as losing weight, changing at work, changing our emotional relationships, but we have patterns of behavior and thoughts that sabotage us and we fail to achieve our goals”, says Mario Augusto Rodrigues, psychologist at Hospital Sírio-Libanês, in conversation with CNN.
“With disorganized goals and the lack of mental health management in our year, this frustrates us, brings anxiety, stress, reduces our performance and promotes exhaustion,” adds the professional.
And how to start working more on mental health? THE CNN spoke to some professionals in the field of psychology, who give tips on what to do now to boost your mental health in 2026.
1. Exercise regularly
“It can improve sleep quality, mitigate stress, stimulate the secretion of beneficial neurotransmitters such as serotonin and dopamine, and contribute to the reduction of symptoms associated with depression and anxiety”, explains Silvia Rezende, psychologist and specialist in cognitive-behavioral therapy.
According to the professional, exercises practiced for longer periods are even more effective in combating depression and anxiety and play a crucial role in managing psychological disorders.
2. Have a meditation routine
An oriental practice, which has gained popularity in the West, has effects that are comparable to medications for anxiety, stress and depression, says Camila Britto, a psychologist specializing in cognitive behavioral therapy.
“It involves not only meditative practices, but mainly the idea of being consciously present at different moments, since it is so easy to be captured by thoughts about the future or the past. It is highly recommended to invest in having a routine with meditative practices, even if it is just a few minutes a day”, says the professional.
3. Focus on managing your sleep
According to Silvia Rezende, it can result in several physiological changes, negatively affecting concentration, attention – causing mental and physical fatigue -, drowsiness at inappropriate times and reduced motivation.
Insufficient sleep can also generate irritability. “Therefore, it is essential to ensure quality sleep to maintain general health”, highlights Silvia.
To improve sleep, the specialist recommends regular physical exercise.
“It is essential to improve both the quality and duration of sleep, providing relaxation and stimulating the release of dopamine, which contributes to reducing stress. This activity is extremely beneficial for mental health, as it helps control stress and anxiety and promotes body relaxation”, says the psychologist.
4. Look for a qualified professional
Seeking a mental health professional is ideal for improving mental health. Camila Britto explains that a starting point is to research the types of approaches that exist within psychology. This way, you will be able to get an idea of which one will best meet your needs.
“It’s also worth checking if the professional is registered with the federal psychology council and an additional thing is to know if they have any specialization in an area that may be interesting for what you are looking for. For example, we have professionals focusing on eating disorders, sexuality, career transition and professional guidance, among others”, points out Camila.
5. Invest in hobbies and social connections
Hobbies and social relationships play a fundamental role in mental health, highlights Silvia Rezende. Engaging in pleasurable activities and maintaining connections with friends and family are essential for psychological well-being.
“These interactions and hobbies help manage thoughts and emotions, providing a sense of belonging and emotional support, which is vital for mental health,” says the professional.
The psychologist also explains that having a robust social support network and receiving emotional support are factors that contribute to reducing the risk of disorders such as depression and anxiety.
“Engaging in activities that bring satisfaction and maintaining healthy social relationships offer emotional support, reinforce the feeling of social inclusion, increase self-esteem and personal confidence, in addition to providing tools to overcome obstacles, mitigating social isolation and related mental health problems”, he highlights.
6. Bring mental health into your professional field
It is essential to recognize signs of stress, anxiety or exhaustion, and know when it is time to ask for help and pay attention to the professional world, which has a great impact on someone’s quality of life. This is what Sonia Ramos, a psychologist at Human SA, specialized in the corporate world, advises.
“It is necessary to establish boundaries between work and personal life, taking time for relaxing activities, hobbies and personal relationships. If possible, and you are in a company where there is open communication, expressing concerns or needs to leaders or co-workers can be beneficial”, says the professional.
“Professionals who are happy at work tend to be more productive, their participation and engagement become even greater when they feel like they are in an environment in which they perceive that mental health has priority. This is reflected in a greater contribution to their duties and teamwork”, adds Sonia.
7. Try to have an organized routine
There is no point in wanting to include a thousand goals for the year and planning several new hobbies and leisure programs if there is no organization on the agenda. Lack of this can be very damaging in the long term.
“We often set goals such as losing weight, changing work, changing emotional relationships, but if we don’t organize our time and our routine, this will have direct consequences on mental health”, explains Mario Augusto Rodrigues.
Therefore, the tip is to adopt the use of an agenda, whether physical or virtual, and organize all the tasks, tasks and programs for the week, this way it will be easier to visualize. The professional is still careful to understand the limits and not set “unrealistic” goals for just one day. Distribute commitments, always thinking about managing your personal and professional routine with sleep.
