The transition to a new year often comes with an intensifying mental burden around various expectations and concerns. These can include changes in routine and lifestyle, pressures to set and achieve new goals, reminders of past trauma or loss, health-related stress, and general uncertainty about what lies ahead. So this period can be particularly difficult for those already dealing with mental health issues, so here are some strategies to help you manage and adapt to the new year more effectively.
Acknowledge and accept your feelings
First and foremost, it is necessary to recognize and accept your feelings. The new year can bring a range of emotions, from happiness to sadness, loneliness, stress and anxiety. Recognize that it’s okay to feel some or all of these feelings and that you’re not alone in experiencing them. It is important not to suppress your feelings, but to recognize and accept them. You don’t have to try to change them, just walk with them until they pass.
We call this “emotion surfing” and here’s a guide to help you:
Set realistic expectations
The social portrayal of the transition to the new year can create unrealistic standards. This can lead to feelings of inadequacy or frustration when you think your efforts are falling short. Set realistic expectations for yourself. It’s okay if you need to slow down and keep activities low-key for the sake of your mental health.
Create a balanced schedule
The start of a new year can be hectic, with multiple commitments. Creating a balanced schedule can help manage this. Prioritize events and tasks, and don’t be afraid to say no to things that aren’t necessary or might be a burden. Make time for rest and activities that bring you joy and relaxation. Take things one day at a time, even one hour or one minute at a time if you’re feeling particularly overwhelmed.
Practice Self-Care
Self-care is key during this time. Engage in activities that nourish your body and mind. These can include exercise, meditation, reading, watching a movie, or simply taking a quiet walk. It’s also important to maintain a healthy diet and get enough sleep, as these can significantly affect your mental well-being.
Seek support
Remember, you don’t have to go through anything difficult alone. Reach out to friends, family or mental health professionals for support. Sharing your feelings and thoughts can be incredibly healing, even if it’s just letting someone know that you’re not doing so well.
Additionally, there are many online forums and support groups for people dealing with mental illness:
Limit exposure to social media
Social media can often exacerbate feelings of inadequacy and anxiety, especially when it seems like everyone else is doing ‘perfectly well’. Be aware that much of what you read and see on social media is embellished and does not represent how people actually operate out there. So it’s okay to take a break from social media or limit your exposure to it. Focus on your real-life experiences and relationships.
Mindfulness and Reflection
Practicing mindfulness can help you stay grounded and cope with stress. Techniques such as deep breathing, meditation or yoga can be beneficial. The new year is also a good time to reflect on the positive. Reflect on the achievements and happy moments of the past year and set realistic goals for the coming year.
Here are some helpful links to mindfulness techniques that can help you calm down whenever you feel your emotions starting to escalate:
Volunteering and Giving Back
Sometimes, helping others can be a way of helping ourselves. Volunteering or finding ways to give back to the community can provide a sense of purpose and fulfillment and can provide a useful distraction from your own thoughts and worries.
See a range of volunteering options at Look for a volunteer here:
Embrace the Change
Finally, embrace the changes that come with the new year. Change is a natural part of life, and while it can be scary, it also brings new opportunities and experiences. Think of a time in your past when you had to deal with change and it turned out okay. So aim to approach the new year with an open mind and a willingness to adapt because you can and you will!
Dr. Carissa Coulston-Parkinson is a Clinical Psychologist with specialist knowledge in the areas of depression, bipolar disorder, anxiety, schizophrenia, intellectual disability, personality disorders, traumatic brain injury and neurological conditions.
