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Nine mental-health tips for a happier 2026
Regardless of any resolutions you may have for 2026, one thing is for sure: Everyone wants to have a happy new year.While losing weight or saving money may be great goals, the most straightforward path to happiness is caring for your mental and emotional health. A robust body of research shows that simple cognitive and behavioral strategies can reliably boost happiness and reduce stress – and they’re generally free and accessible to all.These strategies don’t have to be super time-consuming, but they do require intention: They only work if you do them.Here, psychologist Valentina Ogaryan, PhD, clinical director of the Simms/Mann UCLA Center for Integrative Oncology, shares her top tips for cultivating more calm, centeredness and happiness in the new year (or anytime):Make time for playPlay isn’t just for kids, and it’s far from frivolous. The National Institute for Play says engaging in silliness, fun and just-for-pleasure activities reduces stress and increases optimism and resilience. A recent review also found that play improves mental health.“Adults can benefit from play as much as children,” Dr. Ogaryan says, “not just as a reward, but something that helps regulate.”So go ahead and dance with your dog, build something with Legos, tell a joke, sing karaoke or do anything else that feels like fun. Don’t worry about being productive, just enjoy yourself. And, if you can, opt for more analog play, Dr. Ogaryan suggests, as a respite from our ever-more-digital world. Move your bodyWhether you dance, ski, do yoga, play pickleball, ride a bike, roller-skate, hike or lift weights, physical movement benefits overall happiness and well-being. A 2018 review study of more than 1.2 million adults in the U.S. found that doing any kind of exercise was “significantly and meaningfully associated” with better self-reported mental health.The sweet spot was 45 minutes of movement three to five times a week, but even short bursts of physical activity can boost brain health, according to the Centers for Disease Control and Prevention.“Movement helps support mood and regulate the nervous system,” Dr. Ogaryan says.Plus: exercise can improve sleep quality, and sleep is essential for mental health.Prioritize sleep“Sleep plays a major role in managing stress,” Dr. Ogaryan says. Research shows that lack of sufficient sleep increases the risk of various diseases, including depression.While stress can interfere with sleep, practicing good sleep hygiene can make logging ZZ’s easier. That means maintaining a consistent bedtime; keeping the bedroom cool, dark and quiet; and avoiding social media, news and stimulating shows before bed.Consume lessWe live in a consumer culture, inundated by endless streams of content and advertising everywhere we go, which makes it easy to get overstimulated.“Something really helpful for stress reduction is to simply consume less,” Dr. Ogaryan says – less news, less social media, less information, less noise, less screen time. “It’s about reducing the input,” she says.Consider setting a maximum number of news articles per day, for example, or a time limit on scrolling. Maybe even go device free for an afternoon or a whole day.Practice present-moment awarenessWith so much coming at us all the time, focusing on the here and now can make life feel more manageable, Dr. Ogaryan says: “When everything feels super overwhelming, when everything feels larger than life, let’s make our world a little bit smaller for that moment in time.”She suggests taking things one day, or even one hour, at a time. Ask yourself: What’s my next right action? Release the need to know how everything turns out and liberate yourself from having to handle everything right now. Let the future take care of itself and just focus on the current moment. Then the next one. Have a daily anchorFrom work to the daily commute to family and life responsibilities, our days can feel jam-packed. Dr. Ogaryan recommends creating a centering daily anchor that can fit into even the busiest day.Maybe it’s a 10-minute walk during your lunch break or mindfully enjoying your coffee in the morning. Let your anchor adapt to your needs each day, she says, but be intentional about using that time to ground yourself and calm your nervous system. You might even say to yourself, “I choose this walk to help me become centered,” or “My day already feels stressful, so I’m going to take the next 10 minutes to enjoy this cup of coffee, feel the warm mug in my hand and just be present.” Having an anchor won’t erase the busy-ness from your day, but it will allow you to approach it more calmly.Be kind to yourselfMost of us have a harsh inner critic in our heads who works overtime. But that critical voice only increases our stress, triggering the same fight-or-flight response as caustic words from another person.To feel happier, we need to replace that inner critic with a kinder, more compassionate voice, Dr. Ogaryan says. Studies show that self-compassion is a source of eudaimonic happiness – the kind of happiness associated with purpose and meaning in life.While our knee-jerk reaction may be to self-criticize – “How could you let it get to this point? You didn’t manage your time well and now the project is going to be late. You’re so inept.” – we fare better mentally by treating ourselves with kindness, like we would a friend. That might sound like, “You’ve got a lot on your plate, but you are capable and you’ll get it done. I believe in you.”We may think that speaking kindly to ourselves means letting ourselves off the hook, so we end up becoming lazy do-nothings. But research shows the opposite: People who are self-compassionate are more likely to try harder in the face of failure and ultimately reach their goals.You can thank your inner critic for its good intentions, but resolve to talk to yourself in a kind, compassionate voice.Connect with othersHumans are social animals built for connection. Stress can be isolating and cause us to withdraw, but connecting with others is a salve for the psyche, Dr. Ogaryan says.“We know that not all relationships are always easy, but if we can think about intentional, nourishing connection – even in really small doses – it could really help center us,” she says.Take a moment to laugh with your colleagues, hug your pet, have a conversation with a friend or smile at the barista making your coffee. A study found that even tiny interactions with casual acquaintances and strangers decreases loneliness and improves happiness and well-being.Seek supportIf you try these practices and happiness remains elusive, or if you can’t access the wherewithal to follow these tips, seek support from your physician or a therapist. Mental health conditions are among the most common health issues in the U.S. and around the world – more prevalent than diabetes or heart disease. One in five people in the U.S. experiences a mental illness each year, with depression and anxiety the most common, according to the National Institute of Mental Health.“We can all think about these tips,” Dr. Ogaryan says. “But it’s important to recognize if you’ve done everything you can and you’re still really struggling, it’s really important to seek help.”
Legendary rock star defends his ‘terrific’ relationship with Trump: ‘Not everybody loves Jesus’
The rock icon didn't hold back when discussing political divisions.
Trump enters election year with big wins - and bigger political headwinds
President Donald Trump stormed back into office with a shock-and-awe policy blitz that expanded presidential power and reshaped America's relations with the world. But it has come at a steep cost: as he enters the New Year and midterm elections loom, his once unshakeable hold on Republicans is slipping, say historians and analysts.
Embrace a Safe and Joyful Holiday Season
As we enter the holiday season, and we look forward to spending time with our loved ones, many Arizonans will travel to gather with family and friends, strengthen relationships and build memories together. This is also the time of the year when the risk of viral respiratory infections (COVID-19, Influenza, and RSV) is
How to watch British politics in 2026 like a pro
Mark your diaries — POLITICO has all the dates in a year of make-or-break elections, a closer U.K.-EU relationship and laws on migration control that Keir Starmer hopes will save his premiership. I…
My husband's stress around saving for retirement is exhausting. I know we'll be fine — how do I get through to him?
"For Love & Money" answers your relationship and money questions. This week, a reader struggles with her husband's stress about saving for retirement.
Building business relationships in Asia starts with camaraderie
We speak with a member of BioProcess International's editorial advisory board about the link between friendship and business.
How dogs make teens feel less anxious
The beneficial relationship is much more than skin deep
A new era for sports communication at UNC Hussman | UNC Hussman School of Journalism and Media
As director of UNC Hussman’s Sports Communication Focus Program, Distinguished Associate Professor of Sports Communication Livis Freeman is building on the work of the school’s legendary Distinguished Professor for Sports Communication John Sweeney. Sweeney, who retired last year, developed one of the most respected sports communication programs in the country. Freeman, now in his 12th year at the school, is launching an ambitious expansion of the program that is transforming how UNC prepares students for careers in sports media. The most visible change came this fall with a reimagining of “MEJO 377: Sports Communication.” Previously offered as two sections with 30 students each, the course expanded to 96 students and welcomed former UNC basketball star and NBA veteran Tyler Hansbrough as the co-instructor with Freeman, bringing real world professional experience directly into the classroom every week. The course has been a huge success. Students have participated in recording a podcast with Hansbrough and learned from an impressive lineup of guest speakers. Steve Kirschner, UNC’s senior associate director of athletics for communications, was the first in the course’s guest speaker series, followed by UNC Hussman alumni including Kaitlyn Schmidt ’23 from Bleacher Report, Deaton Bell ’90 from Turner Sports and Becca Royer ’19 from the Philadelphia 76ers. Travis Tygart, CEO of the U.S. Anti-Doping Agency, also shared his insights with the class. The highlight of the semester came when Roy Williams, who coached Hansbrough and the Tar Heels to a national championship in 2009, visited the classroom. Former UNC men’s basketball players Luke Maye and Marcus Ginyard showed up to support their former coach and Hansbrough, creating an unforgettable experience as Williams entertained students with stories and insights that captivated the room. Student demand has been overwhelming. The course reached capacity within two days of registration opening, with more than 40 students on the waitlist. “Students want to learn from people who have actually lived these experiences,” Freeman said. “Tyler shares insights into media relations, broadcast production and athlete communications that you simply can’t get from a textbook.” The model proved so successful that the school secured funding to continue it for the next five years, with a different former professional athlete co-teaching each fall. The school’s curriculum committee approved a proposal to expand the course to 150 to 200 students starting in fall 2026. This change will make it an introductory course accessible to students from across the University, transforming it into a showcase course for the entire campus. The course redesign represents just one piece of a broader sports communication program overhaul. This fall, the curriculum committee approved “MEJO 390: Sports Play by Play,” the first course of its kind at UNC. Limited to 10 advanced students, the course will be taught by Matt Krause, the current voice of UNC women’s basketball and an ACC Network broadcaster. Students will call actual games across multiple sports including women’s softball, soccer, volleyball, field hockey and lacrosse, as well as men’s soccer and lacrosse. They will also shadow broadcasts of men’s and women’s basketball games. “The sports broadcasting industry is exploding with streaming platforms and conference networks creating unprecedented demand,” Freeman said. The course emerged directly from student advocacy, led by Anna Laible ’26 and others who pushed for hands-on broadcasting experience. Professional equipment has been acquired, partnerships with UNC Athletics are in place and a soft launch began this semester with three experienced students calling games to test the system. The program’s growth extends into other specialized areas as well. Last spring, Stembler Professor Charlie Tuggle launched a new sports event management and hospitality course in partnership with On Location, a company that manages major sporting event experiences. The course provided students with opportunities to travel to the Super Bowl and NFL Draft, and Tuggle plans to take a group to the 2026 Milan Olympics this spring. Looking ahead to spring 2026, Associate Professor Ryan Thornburg will debut a sports data visualization course, adding another dimension to the program’s skill-building offerings. The curriculum expansion reflects the increasingly diverse career paths available in sports media, from traditional journalism and broadcasting to digital analytics and strategic communication. The program is also diving into one of college athletics’ most transformative developments: Name, Image and Likeness rights. Freeman’s “MEJO 466: Sports Marketing” class collaborated last spring with Associate Professor Gary Kayye’s “MEJO 371: Advertising Creative” class on a project with UNC’s Carolina NIL group to help rebrand their organization. That same semester, Kayye’s class envisioned Chapel Thrill, UNC football’s new pregame concert and entertainment experience. And Shaun Anderson, the school’s Knight Chair in Sports, Race and Media, continues to explore the broader implications of NIL through his research and teaching. These NIL-focused initiatives give students direct exposure to the business side of college athletics at a moment when the landscape is rapidly evolving. “Our students aren’t just learning about these changes,” Freeman said. “They’re actively helping shape how schools and athletes navigate them.” The transformation of UNC Hussman’s sports communication program reflects a broader philosophy about how to prepare students for careers in a rapidly changing industry. By bringing in professional practitioners like Hansbrough and Krause, partnering with industry leaders like On Location and ACC Network, and engaging with current issues like NIL, the program ensures students graduate with both theoretical knowledge and practical experience. For alumni who remember the foundations John Sweeney built, the expansion represents an evolution rather than a departure. The program still emphasizes strong reporting, strategic communication, ethical communication and critical thinking. But now it also offers students the chance to call live games, work on real NIL campaigns and learn directly from former professional athletes. “We’re not just teaching students about sports media,” Freeman said. “We’re giving them the tools, experiences and connections to actually build careers in it.” With new courses launching, professional partnerships deepening and enrollment expanding, UNC Hussman’s sports communication program is positioning itself as a national leader in preparing the next generation of sports media professionals. For current students, the message is clear: if you’re interested in sports communication, there’s never been a better time to be at UNC Hussman. And for the hundreds of students trying to get off waitlists and into these new courses, the school is working to create more opportunities. The program John Sweeney built is growing in ways that honor his legacy while meeting the demands of a new era in sports media.
Starmer urged to ensure rejoining Erasmus is ‘first step to closer relationship’ with EU
British students will be able to participate in EU-wide scheme from January 2027, sources say
Russia's wartime economic relationship with China is critical, but an 'embarrassing reversal': think tank
China buys Russian oil and gas at steep discounts while supplying Moscow with machinery and electronics as Western sanctions tighten.
The Year in Computer Science
Explore the year’s most surprising computational revelations, including a new fundamental relationship between time and space, an undergraduate who overthrew a 40-year-old conjecture, and the unexpectedly effortless triggers that can turn AI evil.
Musk said he’d pull back from politics. He’s donating again
The world’s richest man has reportedly donated to Republicans ahead of the 2026 midterms, as his relationship with President Donald Trump improves
What Your Sleep Profile Reveals about Your Health
Psychological data and brain scans show how sleep can improve our lives, our bodies and our relationships
Global Business Activity Growth Slows as Tariffs Bite
Business activity in the U.S., Europe and parts of Asia continued to grow as 2025 draws to a close, but at a slower pace as higher barriers to trade and uncertainty about relations between major powers took their toll.
Trump Has Stomped Out the Holiday Spirit in European Embassies
At a series of Christmas parties this week, diplomats were still struggling to come to grips with the uncertain future of the transatlantic relationship.
An international relations expert explains U.S.-Europe political split over Ukraine war
There are tensions between the U.S. and Europe over how to end the Ukraine war. NPR's Rob Schmitz talks to Nathalie Tocci from Johns Hopkins University about what's fueling these political divisions.
Starmer to pick new US ambassador as relations with Trump tested
Exclusive: a trio of candidates have been interviewed by the PM, but he could still decide to directly appoint someone else
Nail tech shares negative impact salon chemicals had on her son’s health
Multiple studies have identified correlations between harsh chemicals used in nail salons and health issues including skin, respiratory, cancer and birth defects. NBC News’ Zinhle Essamuah spoke to a nail salon tech about the health repercussions she faces as a result of her job.
Nike Is Returning to Its Roots in College Sports
Nike is doubling down on college athletes. Its new all-encompassing relationship at LSU is the launchpad for its new Blue Ribbon Elite NIL program.
Global Politics Meet the Classroom
Dr. Gabriel de Arruda Castro, a former Brazilian political journalist, joins Cedarville University as assistant professor of international relations, enriching...
Ex-Michigan coach Sherrone Moore in custody amid assault investigation after being fired for 'inappropriate relationship'
Ex-Michigan coach Sherrone Moore reportedly detained by police after being fired for 'inappropriate relationship'
Sherrone Moore fired for cause by Michigan amid 'inappropriate relationship' with staffer
The Wolverines will undergo their second coaching change in three years, releasing Moore after eight years with the organization, including two as head coach
'I love an underdog': Trump-Zohran Mamdani voters are at the center of an unexpected relationship
NBC News exit polling from the November vote found that about 1 in 10 Trump voters who showed up to the polls backed Mamdani.
Accrete Health Partners Launches Partnership with Atalan to Co-develop Groundbreaking Patient Experience Intelligence Module
Strategic Co-Development Partnership Expands Relationship between Bon Secours Mercy Health and Atalan to Unify Workforce and Patient Experience AnalyticsPHILADELPHIA, Dec. 10, 2025 (GLOBE NEWSWIRE) -- Atalan, the world’s first Clinical Retention Intelligence (CRI) platform, today announced a strategic partnership with Accrete Health Partners, the venture arm of Bon Secours Mercy Health (BSMH), one of the top 20 largest health systems in the U.S. The partnership will focus on accelerating the dev
Jason Bateman makes rare comment explaining why he and sister Justine don't see each other 'a ton'
While Jason Bateman usually doesn't talk about his family, the 'Zootopia 2' star shared rare insight into his relationship with his sister, Justine. 'We respect one another as individuals.'
College Football Playoff selection: Notre Dame AD details damaged ACC relationship
Notre Dame didn't mind Miami making their case, but felt the ACC was 'taking a lot of shots at us'
Global Business Didn't Save Russia in the 1990s. It Won't Today, Either.
Opinion | For relations between Russia and the United States, the 1990s are back.
College Football Playoff selection: Notre Dame has assurance, light 2026 schedule
A change in Notre Dame's relationship with the CFP committee should bode well for next season's playoff hopes
JIM CLOERN: The scientist and science I mourn
By Ariel Rubissow Okamoto A man died recently who was one of my heroes. Inside his big brain lay the secrets of San Francisco Bay. In one sentence he could explain the relationships between the tiny plants drifting aimlessly in the shallows, the muscular salmon leaping upstream, and the health of the planet. He had a warm smile, a curl to his hair, a ready chuckle. But I did not know this man well. For decades he ran a monthly data […]
Politics-first Christians are living in the wrong chapter of history
Ryan Sanders: The Bible describes distinct chapters in humanity’s relationship to the divine. The mistake of many modern evangelicals, like 7 Mountain...
Vanity Fair and Olivia Nuzzi cut ties as RFK Jr. relationship drama continues to unfold
Vanity Fair and journalist Olivia Nuzzi are severing ties amid the continued fallout surrounding Nuzzi's relationship with RFK Jr.
UK-EU youth mobility scheme could let tens of thousands live and work abroad
Ministers want to secure deal by end of 2026 as part of a broader reset of Britain’s relationship with Europe
Trump and Mamdani talked again. Did they clash on cost of living?
While the New York mayor-elect said the two discussed addressing cost of living, what remained out of the talk may affect the budding relationship.
Lower dementia risk linked to routine vaccination in major new analysis
A Stanford Medicine study suggests that the shingles vaccine reduces dementia risk by 20% in older adults, offering first evidence of a potential cause-and-effect relationship.
Jackson bans employees from having relationships, doing business with ‘dope dealers’
The measure comes as three former Jackson city officials face federal charges in connection with a 2024 bribery scheme.
‘Today’: Reba McEntire Corrects Savannah Guthrie Over Rex Linn Relationship Status
McEntire and Linn announced their engagement at the 2025 Emmys in September.
Evansville church has a cozy relationship with GOP: Is it legal?
An Evansville church allowed its sanctuary to be used for a fundraiser to benefit a conservative group that actively works to influence the direction of the Indiana Republican Party. That's not all.
Leveraging Community Science to Study Anole Color Change
In a groundbreaking study published in Frontiers in Zoology, researchers led by Price et al. delve into the intricate relationship between thermoregulation and physiological color change in Anolis carolinensis, commonly known as the green anole. This comprehensive investigation
Alicia Keys says a realization about her 'own triggers' shaped the way she parents
Alicia Keys and her husband, Swizz Beatz, have a blended family of five kids, three of whom are from his previous relationships.
What science can tell us about our relationship to pets and our desire to clone them
More than half of Canadian households have at least one pet. Humans are eager to deepen their connection with animals but the current science of cloning and decoding animal communication doesn't bring us close enough.