New Year’s resolutions offer us a chance to identify specific ways we can improve our lives and make concrete changes for the better. But for many of us, last year (2021) had more lowlights than highlights with the pandemic still raging, women’s rights being rolled back, a terrifying climate report, and the economy still not working for many Americans.

It’s hard to lay down a path toward a better future when so much of what’s wrong with your present is out of your control. But perhaps we can find some motivation in helping to improve the lives of others while working toward bigger changes where and when we can.

• Don’t beat yourself up. The holidays are a time of indulgence – maybe you’ve been eating or drinking more than normal, went wild with the online shopping, or your self-care routine has totally fallen off. Please be gentle with yourself as you transition back to your day-to-day life. Try creating a daily affirmation for when you feel low and treat yourself with the same kindness you would show a friend who is having a tough day. Our self-talk is a powerful mental health tool, so try to be aware of how you’re communicating with yourself right now.

• Easy on the resolutions. New Year’s resolutions are built to fail, so consider breaking yours into small, actionable steps to get you where you want to be. For example, if your resolution is to get into better physical shape, take time to journal a plan for how you can realistically move your body each day. Focus on what you love (dancing, yoga, walking your dog, etc.) and how you can make it a priority without the pressure. Get intentional about why you want to take these small steps and instead of “shoulds” and shame, try meeting yourself with patience and care

• Limit news consumption. Sure, it’s important that we stay informed with what’s going on in the world, but constantly devouring sensational headlines can take a huge toll on our mental health. Try setting limits to take care of yourself – maybe this means turning the notifications off on your phone, taking a social media break, or limiting your news consumption to 30 minutes each day. You can use the time you’re not doom scrolling to do something that makes you feel good, like reading a chapter of your book or playing a feel good playlist and taking a walk outside.

• Normalize these feelings of sadness. It is completely understandable to feel down right now. By giving yourself time and permission to feel what you’re feeling, you can start to move through difficult emotions. If you need additional support, reach out to a mental health professional who can help you to process it all. 

This time of year is tough for so many of us. Remember that you’re not alone in your post-holiday funk and there are ways to bring a little light into your days. This will not last forever, although it may feel like it now. Chin up and try not to beat yourself up, too much.