Beginning the year with a focus on improving mental health: without feeling overwhelmed, by expectations
Beginning the year with a focus on improving mental health without feeling overwhelmed, by expectations.
Ah yes... It's that time of year again when everyone starts talking about reinventing themselves with slogans like "New Year New You!" plastered on ads, social media posts, and that overly happy (verging on annoying) friend who is posting daily about their 5 a.m yoga sessions (Seriously you can’t be that happy to stretch then unless you’re an alien). But lets face it - true change isn't just, about flipping the calendar and making unrealistic resolutions.
Dealing with mental health challenges such as anxiety, ADHD, and let’s not forget our favorite trauma may make the concept of transforming into a "new you" seem overwhelming if not impossible. But there’s hope! You don't have to reinvent yourself to make significant growth. Remember you’re not something broken needing to be fixed. You are an ever evolving human on a journey through life that’s ever changing.
So, let’s talk about how to approach the new year in a way that prioritizes your mental health, fosters growth, and lets you move forward at your own pace.
Ditch the Idea of New Years Resolutions – or at Least the Idea of Making Drastic Changes Overnight
We’ve all been there – New Year and New Goals that we’ll definitely achieve this year because this year is different than the past… I have a new (insert hyper fixation here such as journal, workout clothes, meal prep containers, etc)!
Goals are great. They are how we make changes. However if we expect ourselves to go from zero to 60 overnight we’re setting ourselves up for feelings of incompetence, shame, guilt, etc when you don’t follow through at the tops speed.
So what can you do?
Think smaller. While it’s nice to have a large overarching goal set up smaller goals right now to help you get there.
For instance maybe you want to run a marathon. Ok great! Instead of saying you’re going to run 10 miles a day starting January 1st maybe you start with getting 10,000 steps a day. Or Walking for 30 minutes. Or stretching for 10 minutes a day. It doesn’t matter that it’s not a full marathon just that it’s a little progress towards your ultimate goal.
Remember – small wins will help your brain feel like you’re making progress and feeling like you’re progressing will help you gain consistency and that consistency will help you eventually reach your long-term goal.
Think about Where You Came From
Ok before you start listing all the things you need to change and focusing on all of the negatives take a breath. You may not be where you are wanting to be but you’re one step better than yesterday.
Thinking about how you used to be better? Ok but from yesterday to today you’re making progress. You’re actually thinking about change or how to go about change differently. Acknowledge this. Give yourself the hype that a brown nosing executive assistant to a Kardashian would give.
You set a boundary? Look at you Queen!
Learned a new coping skills? It doesn’t matter that you didn’t use it you took the time to learn it!
Survived that awful hell the universe threw at you this year? It doesn’t matter how bruised and broken you might be – you survived. And in the process you kicked the Universe’s ass!
Even if your progress seems insignificant at glance; it holds significance nonetheless. Being able to look at your small changes will allow you to see your growth. This in turn can help you remember the progress you’re making, even if it’s at what others’ might term a snail’s pace.
Set Your Intentions, Not Your Goals
Ok wait! I’ve been saying the term goals throughout this blog and now I’m telling you to not set goals? Yeah this must be written by AI because obviously it’s counteracting itself.
While I would love to think that I am as intelligent as AI I hate to tell you, I’m not. This section is really for those who struggle with goals. Maybe goals seem too rigid or you’ve failed so many times goals now have a negative connotation. Whatever the reason goals to some people can be like a snake – pretty to some repulsive to others.
Instead of setting goals try setting intentions. Intentions are about the direction you’re wanting to head, not the destination. They give you space to adapt without feeling like a failure if things don’t go as planned.
So what does this look like? Well let let’s look at an example:
Goal: “I will work out 5 days a week.”
Intention: “I will prioritize movement that feels good for my body and mind.”
See the difference? Goals feel rigid; intentions feel flexible. Both can help you grow, but intentions offer grace when life gets messy.
Focus on Mental Health Maintenance
We often treat mental health progress like a ladder—something to climb until we reach “healed.” But mental health isn’t linear, and healing isn’t about “finishing.” It’s about learning how to navigate the ups and downs with more tools and less judgment.
Ask yourself: What’s one thing you can do to maintain the progress you’ve already made? Maybe it’s:
· Scheduling therapy sessions consistently.
· Revisiting a coping skill you haven’t used in a while.
· Filling that ADHD medication script you’ve been putting off.
Remember maintenance without work is actually stagnation. Continuing to put in work towards mental health supports people throughout life.
Celebrate the Little Wins
Did you wake up and make your bed? Amazing. Did you take a shower even though it felt impossible? Incredible. Did you say “no” to something that drained your energy? Round of applause.
Progress doesn’t have to look like big, shiny milestones. Sometimes, it’s just about surviving another day while being a little kinder to yourself. Celebrate that—you deserve it.
Be Kind to Yourself and Practice Self-Care
You’re going to have hard days, setbacks, and moments when progress feels like it’s stalled. That’s normal. The key isn’t to avoid those moments—it’s to meet them with compassion.
When you catch yourself spiraling into self-criticism, try this:
Pause.
Ask yourself: “What would I say to a friend feeling this way?”
Say those words to yourself.
Self-compassion isn’t about letting yourself off the hook; it’s about recognizing that you’re human, and humans struggle.
Find Your People
You don’t have to do this alone. Whether it’s a therapist, a support group, or a trusted friend, surround yourself with people who make you feel seen, heard, and supported.
And if you haven’t found your people yet? That’s okay. Keep looking. They’re out there
Be Flexible
Your mental health journey isn’t a straight line—it’s a series of twists, turns, and detours. The new year will bring its share of surprises, both good and bad. The more you allow yourself to adapt, the easier it’ll be to keep moving forward.
Strive for Improvement (instead of aiming for perfection)
This year, let’s leave the “New Year, New You” nonsense behind. Instead, let’s focus on progress, self-compassion, and small, meaningful steps toward a healthier mind and heart.
Because the truth is, you don’t need a whole new you. The current you—messy, flawed, and endlessly trying—is already enough. This year is about learning to love and support that version of yourself a little more.
Here’s to a kinder, gentler year of growth—one step at a time.
