If you step outside in January, you’ll feel it: bare branches, dark mornings, the absence of animals as they hibernate. We might notice that nature tells us a story of the soft stillness of winter, of quiet retreat, and an undercurrent of sacred rest and reflection.
Yet, each January, the world seems to hum with urgency. As the calendar flips and a new year begins, many of us feel the pull to set big, ambitious New Year’s resolutions.
However, especially when it comes to mental health, this traditional resolution mindset can feel too heavy and create more stress and pressure rather than progress.
Perhaps our resolutions should be gentler and more attuned to the cycles of nature? Rather than forcing intense growth in the cold, dark months, perhaps January is the perfect time to rest, reflect, and nurture our emotional foundation.
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That way, by the time spring arrives, we will have more emotional stability and resilience, allowing the seeds of our intentions to bloom sustainably.
The Pressure of High Expectations in January
In January, we are inundated with messaging that pushes us to “do more,” “be more,” and “upgrade” our lives. We picture more productive, disciplined or energetic versions of ourselves and make ambitious promises.
But this cultural rush clashes with what our minds and bodies naturally need.
In winter, nature teaches us that growth has its season, and rest is important. Humans are no different; our minds and bodies respond to light, temperature, and seasonal rhythm. Expecting ourselves to leap into intense routines in the darkest months can lead to frustration, guilt, or burnout.
High expectations during the winter months can harm our mental health for a few reasons:
- Lower sunlight can affect mood and energy
- Our nervous systems crave warmth, rest, and stability
- Pushing too hard can lead to burnout, guilt, and emotional exhaustion
- Winter is not physiologically aligned with intense productivity or strict habit-building
The Wisdom of Winter: Lessons from Our Ancestors
Long before calendars, to-do lists, and gyms, humans lived intimately with the land. They harvested in the autumn, stored provisions for winter, and retreated indoors as the days grew shorter. Winter was never a season for overextension; it was a time for rest, reflection, and tending to what truly matters.
Like our ancestors, we can thrive and cultivate resilience when we honour rest as part of growth, rather than fighting against the seasons.
Reflective Questions to Build a Foundation for Growth and Resilience in Winter
Winter is a season to reflect back on last year’s harvest, to nourish your roots, strengthen your foundation, and protect your mental health.
Before setting new goals or ambitious habits, ask yourself some reflective questions, such as:
- Which moments from last year brought joy and fulfilment?
- Which moments drained or stressed me, and how can I honour myself differently?
- Where did I overextend, and what limits should I respect?
- What seeds do I want to plant for the months ahead?
- What does my foundation need – emotionally, physically, socially – to help my goals to flourish?
By giving ourselves time to rest and reflect, our new year’s resolutions become intentions rooted in self-understanding, ready to bloom when spring arrives.
Therapy offers a safe space to process the past year and discuss your intentions for the year ahead.
Setting New Year’s Resolutions for Mental Health and Wellbeing
The goals we set now should be realistic, supportive, and sustainable.
Here are winter-friendly new year’s resolution themes that nurture emotional wellbeing and new beginnings:
Emotional nourishment and daily rituals
- Therapy or reflective practices to process the past year; exploring patterns, understanding emotional themes, and acknowledging both difficult and meaningful moments.
- EMDR (Eye Movement Desensitisation and Reprocessing) or trauma-focused support: if you’re carrying unresolved trauma, EMDR can help reduce distress and create space for clarity and emotional freedom.
- Journaling, mood tracking, or quiet introspection
- Compassionate self-talk and letting go of perfectionism
- Regulating the nervous system with grounding techniques such as yoga or mindfulness (read our blog about mindfulness)
- Inviting more joy, creativity, and ease into daily life, such as dancing, painting, cooking, singing, or moments of play
- Connecting with others in meaningful ways: sharing honestly with trusted friends, opening up in therapy, or allowing yourself to be seen and supported.
- Gentle morning rituals and soothing wind-down routines to support circadian rhythm and good sleep hygiene
- Comforting “me-time” practices: baths, herbal teas, moments of calm
- Movement: winter walks, stretching, yoga (read our blog about cosy cardio)
Life foundations and new beginnings
- Strengthening healthy boundaries and communication skills
- Decluttering and organising your home or digital spaces
- Reviewing budgets, priorities, and long-term plans
- Setting intentions for hobbies, creativity, or personal projects
- Booking future trips or restorative time off to look forward to
- Nurturing supportive relationships and reaching out for connection
Reflecting with Therapy
Discussing your past year with a therapist can help you process experiences, celebrate growth, and release what no longer serves you. Therapy offers a safe space to examine emotional patterns, identify unresolved feelings, and strengthen your mental and emotional resilience.
Therapy can help you to:
- Process the challenges of the past year
- Understand emotional patterns
- Break cycles that no longer serve you
- Prepare mentally and emotionally for the year ahead
- Reduce anxiety and winter stress
- Build resilience and healthy coping skills
Learn more about Individual Therapy
For those who have experienced trauma or particularly challenging events, EMDR (Eye Movement Desensitisation and Reprocessing) can be especially effective in releasing difficult memories and create emotional spaciousness for new beginnings. Some clients have found that they feel results in only a few sessions.
Learn more about EMDR therapy.
By pairing self-reflection with professional guidance, you are building a foundation that is both resilient and flexible, honouring your limits while preparing for the growth and opportunities that spring can bring.
Honouring the Seasons
When we let our resolutions flow with the seasons rather than against them, they become less about guilt and more about care, less about pressure and more about possibility. We can plant intentional seeds rooted in resilience and watch them blossom when the spring returns.
- About the Author
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Co-founder and director of Leone Centre, 20+ years of experience supporting people, and offering valuable knowledge through Couples Counselling and Individual Counselling. Before becoming a therapist, I worked in the financial sector.