New year, New you: Managing the stress of New Year Resolutions
For most people, the inception of another year is the perfect time to flip a new, blank page and start over again. It is customary for people to reflect on their past year’s behavior with a promise to make positive lifestyle changes. As a result, New year's resolutions have become a tradition. Whether It's a commitment to eat healthier, exercise more, become a better person, or elevate your career. New year's resolutions are great, but the best ones enrich your emotional health and spirit and don't leave you stressed.
Year in and year out, People tend to set the exact resolutions without realizing them in the long run. Here are some tips on how to make this year’s resolutions stick, avoid repeating past mistakes, and not wear yourself out.
Set Goals, Not Resolutions
Goals allow you to work progressively towards something. However, resolutions are, by definition, a decision to do or not do something. Goals are more specific and action-oriented than resolutions; the object of a person's ambition or effort, an aim or desired result. Clearly define your goals. Rather than loudly proclaiming that "this year I’m going to finally get in shape.” clearly highlight what this means and the steps it'll take to achieve it. Instead of setting a resolution to use social media less, a goal would be setting a specific hour limit you'll be on social media.
2. Set attainable goals
It's better to make resolutions that you think you can keep. Setting a goal that isn’t attainable or sustainable is like setting yourself up for failure, which could be damaging and cause new year depression. Try going for a resolution that includes an activity or behavior you can do long-term. Focus on sustainable behaviors based on whatever goal you pick. By setting realistic goals, there is a greater chance that you will keep them throughout the year.
3. Start small, One behavior at a time
Resolutions should be concrete, but it is more realistic to set small, actionable goals that are well-defined. Instead of a broad resolution, setting a specific goal gives you an achievable target. If your New Year resolution is to read a book a week, how about you make the goal smaller and start with a chapter or even a page? It's a proven fact that it’s much easier to emulate a new behavior than to unlearn one. Accordingly, if your goal is to eat healthier or change your diet, how about incorporating nutritious food into your breakfast before swapping your entire diet? It's easier to get stressed out by trying to reassess everything in your life at once. Instead, work toward changing one thing at a time. Understand that you've had these behaviors or habits that are the basis of your resolutions for years. Give yourself time to adapt and make changes one step at a time instead of upending everything at once.
4. Identify the obstruction
What is getting or could get in the way of achieving your goals? There's a chance you already know what these potential complications could be. Whether it's a lack of time, space, resources, zeal, or fear of failure, Identifying the obstructions right from the onset can help you plan how to surmount them. Everyone makes different types of new year resolutions, but only a small percentage of people successfully stick to them. Common reasons most resolutions fall off the wagon include fear of past failures, lack of motivation, and wrong timing. Majority also fail to achieve their objectives because they're unclear about the " why" behind their resolutions.
5. Flexibility, even in your specificity
Instead of being rigid in your resolution, you might find allowing some tweaks less stressful. Be willing to adjust, and give yourself some breathing space. You might find that it is much easier to be flexible and go with the flow rather than trying to force it when it's not working or not possible. This sentiment can prevent you from feeling frustrated later on and abandoning your goals.
6. Get a buddy
Consider getting someone to walk with you on the journey to achieving your goals. It can feel embarrassing to seek support but having someone who shares your struggles and successes will make your journey to a healthier lifestyle much easier and more attainable. In fact, one of the proven ways to keep your resolution is by receiving external support. Find a family member, friend, or professional, to motivate you. Having someone in your corner not only strengthens your resilience but also improves your ability to manage stress induced by your resolution. Your buddy could even be a stranger who shares your interests and who can keep you on track. Group resolution also helps to reach your goals—perhaps a workout class at your gym or letting a group of coworkers in on your resolutions. However, when choosing a buddy, avoid people who sap your energy or discourage you.
7. Track your progress
Accountability matters when you're working towards a goal. You could take advantage of a good tracking system, like, keeping a journal or an app to take note of all milestones. What gets measured gets completed. This allows you to improve and make a habit of rewarding yourself. Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment symbolizes motivation.
8. Be patient
In the process of achieving your goals, try not to wear yourself out. Making persistent changes takes time, and obsessing over the occasional slip-ups won’t help you achieve your goal. While some people will see immediate improvements in their efforts, For others, initial progress may be painfully slow, although they can suddenly achieve rapid breakthroughs.
9. Try again
Not achieving your goals at the slated time can be quite provoking. However, momentary relapses or temporary disappointments are entirely normal when reaching your goals. A minor mistake shouldn't be an excuse to give up. Instead of quitting your plans to get in shape because you broke your diet or skipped the gym for a week, acknowledge the mistake and restrategize on your path.
10. Make it fun!
Enjoy the process of change and adaptation. Working towards your goal doesn't have to be boring or exhausting if you celebrate every tiny victory or milestone towards achieving your goals. It motivates you to work harder for the bigger ones. It is important to take responsibility, stay committed, and have a positive mindset. Focus on aligning your energy with your mindset. While striving to achieve your resolutions, prioritize time management and healthy behaviors. Social activities and pursuing other interests are also important in fostering resilience and preventing excessive stress.
Stress Management Tips for The New Year
Your well-being is just as important as any other commitment. In this new year, strive to make stress reduction a new habit. Especially for people who struggle with perfectionism, focusing on New Year’s resolutions can add stress to a process that’s supposed to be positive. It can be intimidating when your list of New Year’s Resolutions is lengthy, and you're unable to keep them by February, March, or even late January. This may lead to new year anxiety or a post-holiday slump. In 2023, the best trick to achieving your long-term goals for the year is to improve your body, mind, and soul. The core solutions to stress management include recognizing stress activators, identifying the sources, and implementing relaxation strategies.
Moreover, It’s healthy to cultivate a robust support system that will be there for you when the going gets tough. The only thing worse than constantly feeling stressed is feeling stressed out and alone.
Do you feel overwhelmed or unable to meet your goals on your own? Consider talking to a professional uniquely trained to understand the connection between the mind and body. This includes offering strategies as to how you can adjust your goals so that they are attainable, as well as helping you change unhealthy behaviors and address emotional issues. Set your sights on taking charge of your mental health in the new year with a reliable Mental health resolution.
Always remind yourself that It's alright to take a break from constantly chasing your goals. Have yourself some “Me” time. Rest is critical to prevent you from getting overwhelmed by stress. If you need to relax, spend a day unwinding without worrying about setting a schedule.
Your idea of a "New year, new me" is great. However, remember that the new year is a temporary landmark, a point in time. While it is the perfect opportunity for a fresh start, to form new habits, break from past habits and set new goals, it is not set in stone. Letting go of all forms of new year pressure will help you realize that there is never a bad time to start implementing these changes or coming up with resolutions. Ultimately, the best moment to start working on your goals is whenever you are ready to commit to them. With these tips in mind, I hope you'll achieve anything you set your mind to this year stress-free.
To learn more about ways to take care of your mental health, contact Camille at camille@diversifiedtherapyla.com
