“True comfort in grief is in acknowledging the pain, not in trying to make it go away. Companionship, not correction, is the way forward.” – Megan Devine
The new year is often seen as a time for fresh starts, hope, and setting big goals. Many of us make mental health resolutions and dream about how the year ahead will be better. But for some, this season can also bring feelings of sadness, anxiety, or stress. If you don’t feel okay as the year begins, you are not alone and it’s completely normal to feel this way.
Why the New Year Can Be Tough on Emotions
Even though the new year is often linked with positivity, it can be challenging for many reasons
- Pressure to Start Fresh: There’s so much focus on making resolutions and improving yourself that it can feel overwhelming, especially if you are not in the right mindset. Many individuals feel pressured to reinvent themselves and embark on ambitious self-improvement journeys, often fueled by societal norms and cultural narratives that suggest a fresh start is not only desirable but necessary (Smoul, 2024).
- Looking Back at the Past Year: For some, reflecting on missed goals, losses, or tough moments from last year can bring feelings of regret or sadness. For instance, you might feel disheartened thinking about a mental health fitness goal you set but didn’t achieve or a relationship that ended unexpectedly.
- Winter Blues: Shorter days and cold weather during this season can make you feel more tired or low, a condition sometimes called Seasonal Affective Disorder (SAD). Research has indicated that approximately 5% of the U.S. population experiences SAD, and symptoms typically arise during the fall and winter months when daylight is limited (Mental Health America, 2024).
- Loneliness or Isolation: The holidays and the new year can often highlight feelings of loneliness, especially if you don’t have a strong support system.
Embracing Your Feelings
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson
It is important to remember that all emotions, be it good or bad, are part of being human. Instead of pushing away tough feelings, try to acknowledge and work through them with these simple steps:
- Name Your Emotions: Take a moment to recognize what you are feeling, whether it’s sadness, stress, or anxiety. Saying it out loud for instance, “I feel overwhelmed,” can help you understand and manage your emotions.
- Be Kind to Yourself: Imagine how you would comfort a friend who is feeling this way, and offer yourself the same compassion. It’s okay to struggle, and it’s okay to take your time.
- Avoid Comparing Yourself to Others: Everyone’s journey is different. It is completely okay if your year isn’t starting off as perfectly as someone else’s appears to be.
- Reach Out for Support: Talk to friends, family, or even a support group. Sharing your feelings can help you feel less alone.
- Celebrate Small Wins: Instead of setting huge goals, start with small, manageable steps. Each little achievement is something to be proud of.
Ways to Cope When Things Feel Hard
If the start of the new year feels heavy, here are a few practical ways to take care of yourself:
- Write Down Your Thoughts – Journaling can help you to process your feelings and clear your mind.
- Move Your Body – A short walk, yoga, or even light stretching can help you to improve your mood.
- Try Mindfulness or Meditation – Taking just a few minutes to focus on your breath or the present moment can help you to calm your mind. Research indicates that mindfulness practices are effective in reducing the effects of stress and anxiety (Kim Sheffield-Chang, MA, 2024).
- Talk to a Professional – If your mental health seems to be degrading, don’t hesitate to reach out to a therapist or counselor. They are there to help.
Starting the Year with Realistic Expectations
The new year doesn’t have to be perfect. It’s okay to take it slow, focus on healing, or just go through the motions for a while. Progress isn’t always a straight path and it is normal to have ups and downs. The most important thing is to take care of your mental health and treat yourself with kindness and take small steps toward feeling better.
Finding Joy in the Small Things
Instead of focusing on big resolutions, try to set smaller goals and try to find joy in little things. Enjoy simple pleasures like a warm cup of tea, a kind word from a loved one, or a quiet morning to yourself. These small joys can ground you and help you feel more at ease.
Creating a Supportive Space
Surround yourself with people who motivate you and help you ease your mental health. Spend time doing things that bring you peace and limit time around anything that adds to your stress. Setting boundaries and focusing on your well being isn’t selfish, it is quite necessary for yourself!
A Reminder for the Year Ahead
It’s okay to not feel okay. Allowing yourself to feel and process your emotions is a sign of strength, not weakness. By facing your feelings with patience and self-compassion, you are setting the stage for true healing and growth.
This year, try to focus on your mental health and try being kind to yourselves, embracing your emotions, and moving forward at our own pace. You have made it this far and that is something worth celebrating. Life may not always be easy, but it’s your journey to navigate and embrace.
Here’s to a year of self-care, resilience, and growth, one small step at a time.
References
– “To be yourself in a world that is constantly trying to change you is the greatest accomplishment.” Ralph Waldo Emerson. Bob Desautels. https://www.bobdesautels.com/blog/2018/8/6/to-be-yourself-in-a-world-that-is-constantly-trying-to-change-you-is-the-greatest-accomplishment-ralph-waldo-emerson
– smoul. New Year Resolutions Are a Waste Of Time – Change Your Mind Change Your Life – Medium. Medium. Published January 4, 2024. https://medium.com/change-your-mind/new-year-resolutions-are-a-waste-of-time-07dab1083504
– It’s OK That You’re Not OK Quotes by Megan Devine. Goodreads.com. Published 2025.
– Rosenfield L. 2024 Statistics on New Year’s Resolutions. Sesamecare.com. Published December 27, 2023.
– Seasonal Affective Disorder (SAD). Mental Health America. https://mhanational.org/conditions/seasonal-affective-disorder-sad
– somahausadminteam. Embracing the New Year: Navigating Emotions and Finding Joy – Soma Haus. Soma Haus -. Published January 4, 2024. https://somahaus.co/embracing-the-new-year-navigating-emotions-and-finding-joy/
