Stress-Less, Live More: Prioritizing Your Mental Wellness This New Year by Chrissy Hack, MSW, LCSW, PEL
It’s a new year, which for many of us, represents new beginnings! It’s a natural time to reflect on the past, make resolutions for self-improvement and think about how we are going to make the year ahead better than the last. Most of us spend this time focusing on our physical fitness, career achievements, travel goals, etc. However, the most important area to address is our mental health. Setting mental health goals isn’t just about feeling “better”—it’s about creating a sustainable foundation for long-term well-being, happiness, and balance.
If you’re ready to make 2025 the year you prioritize your mental health, here are some tips for setting realistic and meaningful mental health goals that will help you feel your best, no matter what challenges come your way.
1. Begin with Self-Reflection
Before setting any goals, it’s important to reflect on where you are and have been this past year emotionally and mentally. Take some time to ask yourself:
How have I been feeling emotionally over the past year?
Are there noticeable patterns of stress, anxiety, or sadness?
Are there things or people that consistently drain my energy or bring me joy?
How do I typically cope with difficult or big emotions?
Self-reflection helps you identify and understand your emotional triggers and responses to life events and daily stressors. It also gives you a clearer picture of areas you might want to focus on. Whether it's managing stress, overcoming negative thinking, or improving self-compassion, understanding your mental health needs is a necessary first step to setting mental health goals for this year.
2. Set Realistic and Specific Goals
When it comes to mental health, the key is to set goals that are both attainable and specific. Vague resolutions like “be happier” or “reduce stress” can be overwhelming and difficult to measure. Instead, break them down into smaller, actionable goals. For example:
Improve Emotional Regulation
“I will practice mindfulness meditation for 10 minutes every day to help manage stress and increase emotional awareness.”
Cultivate Positive Thinking
“I will keep a gratitude journal and write down three things I’m grateful for each day.”
Increase Social Connection
“I will schedule one social activity or call with a friend or family member each week to feel more connected.”
Remember, mental health goals don’t need to be grand—small, consistent changes can have a huge impact over time. If you feel overwhelmed beginning this process, a therapist can help you. A mental health therapist will help you identify appropriate goals based on your specific needs and will help you develop actionable steps and skills to achieve the goals you desire.
3. Prioritize Self-Care and Rest
Taking care of your physical well-being is a fundamental part of maintaining a healthy mind. Self-care isn’t selfish—it’s essential. Prioritizing rest, relaxation, and nurturing activities can make a considerable difference in how you feel day-to-day. Some ideas for self-care-related goals might include:
Restorative Sleep
“I will create a bedtime routine and aim for 7-8 hours of sleep each night to support my mental and physical health.”
Regular Exercise
“I will walk or stretch for 30 minutes, three times a week, to reduce stress and boost my mood.”
Rest
“I will rest my mind and body for 20 minutes each evening, by unplugging from electronic devices and reading a book, taking a bath, listening to my favorite podcast/music or doing something else that feels good to my mind and body that day.”
Keeping your body and mind is well-rested and nourished will help you maintain stamina and build resilience to handle life’s stresses.
4. Develop and Implement Coping Strategies
Everyone faces challenges and moments of stress, which is why it’s vital develop healthy coping strategies to manage these feelings. In the New Year, you may find it helpful to set a goal around developing or strengthening these skills. For example:
Managing Stress
“I will explore stress-relief strategies such as deep breathing exercises, yoga, or journaling to manage stress in a healthy way.”
Emotional Expression
“I will learn to express my emotions in healthy ways, whether it be through talking with a therapist, confiding in a friend, or through creative outlets like writing, drawing/painting or playing a musical instrument.”
Mindfulness and Meditation
“I will commit to a weekly mindfulness practice, such as meditation, to help manage anxiety and improve my focus.”
Building a “toolbox” of coping strategies can help you feel more in control when life gets tough, allowing you to handle difficult emotions in healthy ways.
5. Seek Professional Help if Needed
Taking care of your mental health is a journey, and there’s no shame in seeking professional support. If you’ve been struggling with issues like depression, anxiety, or trauma, this year might be the right time to seek therapy. Some goals related to professional help could be:
Starting Therapy
“I will find a therapist and schedule my first session to address my mental health concerns.”
Joining a Support Group
“I will attend one support group meeting each month to connect with others and build a sense of community.”
Exploring Psychiatric Care
“If necessary, I will consult a psychiatrist to discuss potential medication treatment options for managing anxiety or depression.”
Remember, mental health professionals are there to help and guide you. Taking the first step to seek support can have a tremendous impact on your overall well-being and emotional functioning.
6. Be Kind to Yourself
One of the most important aspects of mental health is self-compassion. This piece seems to be a very difficult one for many. It’s easy to be critical of yourself when you’re facing challenges, but this often makes things worse. Frequently, it’s noticed that people talk negatively to themselves, create self-sabotaging narratives, or are their harshest critic. Setting goals for self-kindness and acceptance can be a game-changer and truly one the of the biggest gifts you can give yourself. To become kinder to yourself, consider goals like:
“I will practice self-compassion by speaking to myself the way I would speak to a friend who is struggling.”
Forgiving Yourself
“I will let go of past mistakes and focus on what I can do in the present to improve my mental health.”
Celebrating Small Wins
“I will acknowledge and celebrate my progress, no matter how small, in order to reinforce positive growth.”
Being gentle with yourself makes it easier to face difficult emotions and setbacks without feeling overwhelmed or defeated. It also promotes personal growth and improved belief in yourself.
7. Track Your Progress and Adjust as Needed
Mental health goals are not always linear, and neither are life events/experiences. It’s important to track your progress to notice patterns, adjust your approach, and celebrate improvements. There may be setbacks on this journey, which is expected and completely ok. However, as you track, you may notice growth (even the smallest growth is a win), which should be celebrated! To help with tracking, consider:
Keeping a journal to track your emotional states, challenges, and triumphs. If you aren’t one who enjoys journaling, there are apps that can help with tracking, or keeping simple notes each day in your daily calendar can also help with tracking.
Reflecting monthly on how you’re feeling and whether any adjustments are needed. Pivoting is ok and expected! You will learn more about yourself through this process. As you grow and change, so will your goals and approaches.
Rewarding yourself for achieving milestones, no matter how small. Celebrate your wins!
Let Your Journey Begin…
Setting mental health goals and prioritizing your well-being will be impactful this year and in years to come. Mental health is an ongoing journey, but with the right goals in place, you’re giving yourself the best possible chance to thrive in 2025. Remember to be specific, realistic and take small steps. Be intentional with yourself and seek support when needed. Celebrate your progress along the way, you deserve it!
To learn more or connect with someone from our team please reach out to Lotus Therapy Group at 708-552-7330 or email us at lotustherapygroup@gmail.com.
