The new year may feel like a fresh start, filled with opportunity—but it can also create a sense of overwhelm. Taking the first steps towards accomplishing several big goals in the upcoming year can be intimidating!

While we are excited to support you in accomplishing your goals, it’s also important that you practice mindfulness along the journey and tend to your emotions, mental health, and physical well-being. Taking on large, long-term projects without mindfulness and support can lead to burnout and ultimately set you back.

Follow these tips to help welcome the new year with mindfulness.

Tip #1: Move your Body

It’s scientifically proven that when you move your body, your brain releases feel-good endorphins that can boost your mood, improve focus, reduce stress, and overall improve your self-esteem.

Whether you go for a walk, play a sport, lift weights at your local Snap Fitness, or practice yoga, any type of movement is beneficial to your mental health and can enhance your sense of well-being.

Tip #2: Reflect on your past year

Before you set your New Year’s resolutions, reflect on the past year. Reflection can help you identify areas in your life that evoke stress and anxiety and you can come up with a plan to combat these patterns. Ask yourself these questions to help with your reflection:

• How have I positively dealt with a stressful situation in the past year?

• What stressful situations are in my control and what are out of my control?

• What makes me feel at my most relaxed state?

• What can I do to help me relax if I feel anxious?

Tip #3: Set realistic goals and habits that you want to incorporate into your routine

It’s tempting to use the New Year as an opportunity to drastically change your life, but such intentions can be unrealistic and can cause you to burn out or give up quickly.

Instead, set incremental goals and habits that you can easily start to incorporate into your daily routine. These could include going for a walk every day, making two new recipes a week or adding more veggies to your plate, reading for 15 minutes each day, or adding positive activities to your morning and evening routines.

Identify simple habits that help you work towards a broader goal, and make sure they easily fit into your current routine so you’re not overwhelmed.

Tip #4: Make time for self-care

Block off time in your day or week to practice self-care and relax. Self-care can look different for everyone, but it’s about finding the activity that helps you feel your best mentally, physically, or even help you relax. Try these ideas to help practice self-care:

• Treat yourself to a specialty coffee or tea while you journal

• Go for a walk outside without your phone

• Finish the simple tasks you’ve been procrastinating on

• Take a bath and add in simple spa-like elements to make it feel special

• Practice yoga—even simple stretches and breathing for a few minutes

• Try something new, like a class or museum visit

• Watch your favorite movie with homemade popcorn

• Make your favorite dinner while listening to music

Sources:

https://studentnews.manchester.ac.uk/2021/12/22/welcoming-the-new-year-with-mindfulness/

https://www.upstreammindfulness.com/upstream-blog/2020/1/1/a-gentler-resolve-mindfulness-for-new-year

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495#:~:text=Regular%20exercise%20may%20help%20ease,your%20sense%20of%20well%2Dbeing

https://www.harvestcounselingandwellness.com/blog/questions-to-ask-when-anxiety-hits