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For many people, the new year is a time of reflection. It’s an opportunity to take stock of what’s going well in life and identify areas that might need some extra attention. And, in a culture that often values productivity over well-being, it’s easy to feel like tending to your own mental health ends up last on the list — if it makes it onto the list at all. Fortunately, following some simple new year-focused mental health tips can help you prioritize your emotional wellness.
As you consider your hopes and goals for the new year, think about how investing in your mental health might make your goals feel more attainable. Whether investing in mental and emotional well-being is a top priority for you this year or you’re more focused on other goals, the truth is that mental well-being informs everything you do.
That’s why Rula asked three therapists for their best tips for improving mental wellness both at the start of the new year and all year long.
Key Takeaways
- The new year is a great time to reflect on life. Thinking about what’s going well and what areas could use some extra attention can help you set yourself up for the year ahead.
- If you’re setting big goals going into the new year, breaking them into manageable pieces and infusing self-compassion into the process will help you stay on track.
- If you’re looking for more support on your mental health journey, a licensed therapist can help you set the right goals and support you as you work on reaching them.
1. Make your goals about building habits, not just achieving outcomes.
Have you ever set a New Year’s resolution only to run out of steam a few weeks or months later? If so, you’re not alone.
According to Brandy Chalmers, licensed professional counselor, the trend of abandoning a New Year’s resolution early in the year points to the need for a mindset shift about goal setting. “Focusing on building habits instead of achieving goals can help allow for sustainable growth and flexibility. For example, instead of setting a goal like ‘get in shape,’ aim for a manageable habit like ‘walk for 20 minutes, three times a week.’ This approach is easier to stick with and helps you stay on track.”
“Change takes time,” says Chalmers. “Building habits means taking small, consistent steps that add up over time, reducing the pressure of big, short-term goals. Celebrate progress, and be kind to yourself if things don’t go perfectly. Adjusting along the way is part of the process and can lead to better mental and emotional well-being. This mindset helps you stay motivated, even when life gets busy.”
2. Be intentional about how you spend your energy, not just your time.
When planning out your days and weeks, it can be easy to make decisions about what to do and what not to do based on the time you have available. But, as Chalmers shares, while time management is certainly important, energy management is what keeps you feeling balanced.
“Pay attention to what drains you and what r