5 Mental Health Goals for a Pandemic New Year

I know many of us like to set new goals every year, but this year feels different for me and I’m sure for you as well. It’s been a hard year, a weird year, an unexpected year. Because of this, it feels extra important to manage expectations and align our goals with our values. Something I’ve learned and been trying to practice this year is focusing on digging in and growing the strengths I already have inside me. With that in mind, I hope these are a few things we can all do this next year to increase our overall wellness.

1.  Love Yourself Where You Are Now

Change is a process and often a challenging, painful process. Sure, maybe there’s something you want to work on changing in the next year, but learning to love yourself and build your self-worth won’t automatically happen when you achieve your goals. Take the time to work on recognizing your strengths right now—wherever you are at— so that you have appreciation for yourself no matter what goals you are able to achieve or not achieve.

2.   Acknowledge How You’re Feeling

As much as we try, ignoring your emotions or pretending they don’t exist doesn’t actually make them go away. We try so hard to remove ourselves from painful emotions, but what would happen if you allowed yourself to acknowledge them? What if you just noticed when sadness or anxiety or anger came up for you? Ask yourself where the emotion is coming from and if there is anything you can do about it or anyone that could help. Sometimes sitting with emotions can feel scary and overwhelming, so be realistic with what you are able to manage, be patient and kind to yourself, and learn to ask for help when you need it.

3.  Enjoy the Moment

We all spend a lot of time worried about the future or thinking about the past and tend to miss what’s happening right in this moment. Spend more time noticing what’s happening right now and doing the things that make you feel happy.

4. Be Kind to Yourself

We can be so hard on ourselves. It’s really true that we are our own worst critics. So many people create goals or resolutions they never accomplish, you aren’t the only one. And guess what? That’s okay! Growth is about small, consistent changes over time. So, if you don’t do what you want or if you aren’t where you think you should be, show yourself some kindness. Try not to get lost in the “shoulds”. Allow a little room for flexibility and be realistic with your expectations of yourself. It’s okay to change goals as your values change.

5.  Take Care of Yourself

What have you done before that has been helpful in allowing you to feel better? Even if it’s just a tiny bit better. If you have benefited from taking better care of your body or writing down things you’re grateful for or spending time outdoors, start there. Whatever it is, just start with what you already know works. If you’re anything like me, you have a few things you know make you feel good, but you’ve been avoiding doing them. Pick one and start there. Start small.

If you need help managing goals, values, or expectations it can be helpful to talk through these with your therapist. The ones I’ve mentioned here may not fit for you and that’s okay. Make adjustments as you need to and remember to be kind to yourself.

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