New Year, New Thoughts – Mental Health Resilience Tips for the New Year
By: Jaclyn Carr, Intern
As we are all settling into 2023, many of us start to feel the pressure of setting goals,
whether they are big or small, in hopes of achieving them throughout the upcoming year.
According to a survey done by Forbes Health, approximately 45% of people cite improving
mental health as a resolution. If you are ever feeling stressed about making these resolutions,
remember that you are not alone! Many resources can help ease the stress of planning for the
new year, and many other individuals have the same feelings as you do. It is important to
remember that goals can take time. Plans may need adjusting if they don’t work out on the first
go-round. Go into your goal setting with the thought that you want to improve your life or a
particular situation; set goals that will improve your well-being but won’t set you back. Plan
your goals! Don’t just list goals; also include your plan of action to achieve each. For example,
instead of saying, “I will focus on bettering my mental health”, include details of your plan, such
as, “I will focus on bettering my mental health by going on walks, journaling, and finding a
hobby that I enjoy.” In your plans, it is also essential to plan for setbacks that may arise.
Worrying about the possibility of failure is normal, especially for those dealing with anxiety,
depression, and different forms of discouragement. However, setting yourself up so you cannot
fail is one of the best remedies to ease this fear!
1.) Reflect on the positive
Frequently, individuals focus on what they wish to change or what they wish they had
accomplished over the previous year. While it is a good thing to reflect on the growth you have
made, it is just as important to reward yourself for these accomplishments. Rewards can
include reading a book, having a nice dinner, relaxing, watching your favorite show, and so
many other things. Even if you aren’t always rewarding yourself, compliment yourself often.
Whether it’s a good day or a bad day, aim to compliment yourself at least once a day to keep a
positive mindset. You can’t always control what attitudes are surrounding you, but remember
you always have the control to have a positive mindset. Continue to grow on the absolute
positives in your life, which will bring better
things to light.
2.) Choose the best approach
Anxiety often comes from looking forward to the future, which can occur in anyone.
Nearly 50% of Americans will meet the criteria for a mental health condition, so it is essential to
always take care of yourself and help others when needed. Finding your routine for the year or
at least a broad idea can help anxiety because it gives you a plan that will stick. Setting and
pursuing goals is critical for mental growth, but the pursuit must be comfortable for you.
Consider putting your goals for a shorter time frame, for instance, a few weeks or months. Once
you’ve reached your small goal, you can set a new one. Then, start with more short-term goals
that will, in turn, result in a more significant, long-term achievement.
3.) Focus on what you can control
One of the essential tools to continue growing is to embrace and focus on what you can
control and let go of the things you cannot control. Mental health issues can sometimes
prevent people from focusing on what they want/need to focus on. Whether you are
experiencing depression, anxiety, or some discouragement, these can all cause one to only look
at the negatives. Therefore, it is essential not to set unattainable goals. Facing these goals can
result in adverse effects and ultimately outweigh the intended benefits. Planning realistic goals
for yourself in the New Year can help subside these thoughts and emotions, giving you a sense
of control when looking ahead.
Mental Health Resources
Crisis Emergency Hotline – call/text 988
National Suicide Prevention Helpline 1-800-273-8255
Veterans Crisis Line 1-800-273-8255, press 1
National Crisis Text Line – Text Home to 741741
National Eating Disorders Association Crisis Line – 1-800-931-2237
Related Links
https://moderntherapy.online/blog-2/2021/1/3/5-new-years-resolutions-for-managing-
depression
https://www.psychiatrist.com/news/5-ways-to-help-patients-with-anxiety-set-new-years-
resolutions/
https://www.forbes.com/health/mind/new-years-resolutions-
statistics/#:~:text=Interesting%20New%20Year's%20Resolutions%20Statistics%20at%20a%20Gl
ance,-A%20new%20survey&text=Specifically%2C%20the%20survey%20found%3A,resolution%20than
%20women%20(28%25).
https://oregoncounseling.com/article/how-to-set-mental-health-goals-for-202
