Healthy goals, healthy mind – CSUMB expert provides guidelines

By Mark Muckenfuss

Jennifer Lovell has a surprise that is likely to shock, well, no one, or at least not many.

“Recent research shows most people don’t stick with New Year’s resolutions,” said Lovell, an associate professor in Cal State Monterey Bay’s Psychology Department.

Lovell, who has been at CSUMB since 2016, has a doctorate in clinical child psychology and also has expertise in community psychology. She said making New Year’s resolutions can be a good thing, but those new goals need to be realistic and attainable. And they need to be done in a way that nurtures good mental health.

“It’s good to use this time as a transition for what you want to invite into your life,” Lovell said. “The more reasonable way to do it is to be mindful about setting reasonable goals.”

She suggests a good start is defining what’s important.

“Highlight certain areas you want to make improvements in,” she said. “Just prioritize a few of these.”

After that, it’s important to make a practical plan.

“It’s more about a smart goal that’s reachable,” she said. “Take it piece by piece. There’s this idea you can do a quick fix, and that’s not the case usually.” 

She used her own recent experience as a runner as an example. She and her running partner talked about training for a half-marathon. 

“I haven’t run a half-marathon since I had my two kids,” Lovell said. “The idea was kind of daunting.”

She and her buddy were already doing three- to four-mile runs on a regular basis. When they talked about periodic increases in that amount, she said, it felt much more doable. They didn’t set time goals fo the race, she said.

“The goal was just to run the whole way,” she said, “and to have fun.”

Not reaching goals, Lovell said, can sometimes create mental stress. Improving mental health in the coming year may require some less-restrictive goals and a willingness to forgive oneself. It’s also important, she said, to practice self-awareness and know one’s limitations.

Setting rigid goals, such as working out five days a week, may not be a healthy strategy, especially if you fail to meet that goal one week and beat yourself up about it, she said. Periodic failures are normal. Instead, she said, allow yourself some room to recover and focus on what you have accomplished.

“Practicing gratitude and appreciating our accomplishments is very important for mental health,” Lovell said. “Gratitude is highly associated with wellness.”

She encourages people to practice self-care and self-awareness.  

“I’m talking about breathing, mindfulness, exercise, walks, being out in nature and being intentional,” she said. 

Taking advantage of the support around you is also a good strategy, particularly when it comes to motivation. 

“Having a community is important,” she said. “It could be an exercise buddy. It could even be a book club, if you want to read more, or a game night, if you want to laugh more.

If you find yourself struggling, there may be a time when it’s important to seek help. Some warming symptoms Lovell spotlights include thoughts of self-harm or hurting others, lack of feeling joy or anhedonia, noticing more conflict or a shift in relationships, experiencing major shifts in weight, sleep or activity level, feeling differences in physiological arousal, and having changes in thought patterns.

A professional counselor or therapist can be a good resource. CSUMB students can call the campus crisis line at 831-582-3969 or visit the Personal Growth and Counseling Center. 

Employees and their families can seek help online from the Employee Assistance Program provider or by calling the 24-hour number, 800-367-7474. 

Finally, Lovell suggested keeping things in perspective. 

“Reflect on the previous year and identify what you accomplished and are grateful for,” she said.  Acknowledging successes can help support motivation and feelings of competence to make future changes. Also, being grateful for people and resources in one's life can help support future changes as well.”