Dr. Maneet Bhatia, Clinical Psychologist, spoke with Global News about three ways that you can support your mental health in 2021. Watch the video or read the transcript below:
Interviewer 1:
All right. Thank you very much, Tracy. Of course, Christmas only a few days away. The new year, almost here. And for many, that is the time that we really restart every aspect of our lives.
Interviewer 2:
But 2020 will have a lasting impression, especially on our mental health. And here are three ways to tune our mindset next year is psychologist, Maneet Bhatia. Welcome back to the show, Maneet.
Dr. Maneet Bhatia:
Good to be on with you both again.
Interviewer 2:
All right. Many of us want to forget 2020, but why is it important to remember this year?
Dr. Maneet Bhatia:
Well, I think it’s important to remember it because of the lasting impact it’s had on our mental health and how it changed the way we live, literally. So I think it’s important that we are able to remember it in order to acknowledge the feelings we’ve experienced, the unfortunate losses we might’ve experienced. And being able to acknowledge these particular experiences and moments allows us to get a sense of validation for our struggle in this year. It also helps us give perspective and reflection on what’s important for us, maybe things we took for granted prior to the pandemic. And this will allow us, as we slowly emerge out of this pandemic, to take these reflections, these experiences, and apply it to a better future, but with a real appreciation for what was lost and for things perhaps we didn’t value as much. So I think it’s important to take the lessons with us as we move forward.
Interviewer 1:
I guess it’s the old saying. We can’t know where we’re going unless we know where we’ve been. And speaking of that, where we are going, you say that there are three areas of focus for better mental health in the coming years. So let’s go over some of those and let’s start with the first, Maneet, which is you say to actually make some plans.
Dr. Maneet Bhatia:
Yeah, I think it’s important to look forward. And there’s a lot of psychological data that suggest anticipation for the future can have positive outcomes in the present. And also, when we get to that destination, so to speak. So I’m encouraging people out there to look forward, to make plans. Obviously, we’re in the middle of a pandemic right now, and there’s a lot of logistics. But the idea of psychologically making plans for the future. So if you want to travel one day, maybe buying a travel guide or researching a particular country that you want to visit one day.
Dr. Maneet Bhatia:
This helps us anticipate, and it creates a sense of optimism about a better future, more positive memories to come. And it also serves as an important motivator because anticipation is usually linked, when we’re in a positive state, to rewards and rewards are a good motivator. So especially right now, when we’re feeling a bit more down, or going into a lockdown again, it can help keep us kind of on track to say, “Okay, we’re going to turn the corner and I have this to look forward to as I move forward.”
Interviewer 2:
Next, you say we have to change our thinking patterns. Can you explain that in more detail?
Dr. Maneet Bhatia:
Yeah, I think that’s important in a general sense, but I think especially now it’s important to have a real focus in and pay attention to how we’re thinking about things and to change our perspective. Trying to look at things from more of a half-full versus half-empty perspective. I understand we’ve all gone through and are continuing to struggle with anxiety and low moods. And there are real concerns in the world that we’re living daily. And we don’t want to dismiss those or to kind of put them under the rug. But it’s also important to try to have more balanced thinking, more realistic thinking, recognizing that we’ve come this far in this journey and that there’s positives coming with the vaccine, and hopefully we’re emerging out of this. So just trying to be more balanced and trying to step away.
Dr. Maneet Bhatia:
It’s very difficult at times to get past the doom and gloom because we’ve experienced a lot of that. But changing our thinking patterns in a more realistic, balanced, proportionate way can have great benefits to reduce anxiety, depression, and to help us reduce some of that fog we experience and that kind of lack of clarity in moments of distress. And if we can have a healthier attitude and perspective, it can help us be more grounded when we’re dealing with distress.
Interviewer 1:
All right. And finally, you say we should focus on a hobby or a goal. And I love this one because my hobby or goal has been to… I’m a big golfer… to try to improve my putting. And I’ve been putting inside for like 15, 20 minutes at a time. Then I saw Tiger Woods’ 11-year-old son the other day. And I thought, “Well, this is hopeless. I’ll never be good.” But that sort of thing, that sort of focus, trying to improve, can really help with your self-growth.
Dr. Maneet Bhatia:
Yeah. And he’s got the fist pump too, the 11-year-old, I think, right?
Interviewer 1:
Yeah.
Dr. Maneet Bhatia:
Well, yeah, I think what you’re doing is absolutely the important thing to do, which is saying, “What’s something that I enjoy, whether it’s a hobby, a particular skill I want to develop. Something that can maybe enrich me, give me some motivation, some purpose, some meaning, or just help my self-esteem where I want to develop a skill.” And it’s simply, as you put it, Jeff, it could be 15, 20 minutes a day, putting some time aside, carving out that space to say, “How can I improve myself? And maybe I want to learn how to cook that particular dish, or maybe I want to learn how to make up a shelf out of wood or something.” Finding ways to connect to things that give you enrichment. And that can serve both as a motivator and psychologically enhancing experience for you.
Interviewer 2:
But Maneet, that’s his goal every year. So for self-growth, I think he maybe should change it up this year. All right. Now, for people who don’t like to plan ahead, what’s your advice for them going into this new year?
Dr. Maneet Bhatia:
Yeah, I think that looking forward can be hard, or planning ahead can be hard when we’re really just struggling in the moment because we’re so overwhelmed. So I’m encouraging people out there who are struggling with just seeing past today, and kind of feeling the depths of the weight of this pandemic is to really activate those mental wellness strategies and tips. Which include things like trying to be physically active, especially in the winter, trying to get out in daylight, in sunlight, running errands during the day. Monitoring your sleep patterns, your eating habits, trying to stay organized and structured in your day. Trying to create that work-life balance. Carving out time to engage in self-care. And really just trying to take it moment to moment, but making sure that you honor yourself and that you actually consider your needs during this very difficult time, and taking one step at a time towards a better goal and a better outcome.
Interviewer 1:
All right. Some great words of advice. Here’s to a happy and healthy 2021. Maneet, thank you so much.
If you are struggling, you are not alone. Contact us today to book an appointment with a therapist and get support for you mental health and well-being. Virtual therapeutic services are now available!