It's the new year, and you may be feeling the pressure to make it the best one yet. Or, you may be feeling the pressure of making new resolutions and trying to keep them. This can be very overwhelming for some and can lead to feelings of depression. Especially if you struggled with resolutions in the past. In this blog, we will cover different tips to help you manage the depression that can come with the new year.
Don't Fall Into All-or-Nothing Thinking
It's the first week of January and you may already feel like nothing has changed or things have gotten worse. You know the new year is usually when people start making changes, and when it doesn't happen right away you may feel discouraged. It's important to remember that this black-or-white/all-or-nothing thinking is a distortion and that things take time.
It can especially be hard due to parts of the country being gray and dull during the months of November through February. This lack of sunlight can lead to feeling down and even seasonal depression. If you're working on your coping skills and trying to persevere through the winter, things will get better. The sun will come out eventually and you'll be ready to tackle the new year.
Make Mental Health Goals
You may have struggled with your resolutions last year but that doesn't mean you have to give up. Instead of the traditional resolutions that can consist of going to the gym more or eating healthier, why not try making mental health goals? These goals can consist of anything from meeting with a therapist once a week to making gradual lifestyle changes like adding healthy food to your diet. But it's important not to go overboard. Make it realistic and set goals that are attainable.
Baby Steps with Your New Goals
Resolutions can often be difficult because individuals start from zero and try to accomplish a goal overnight. A better approach is to start small and gradually work your way up to the bigger picture. Overdoing it can not only impact your mental health but can also lead to physical exhaustion. For example, if you're feeling like you need to get out more, start small and take a couple of short walks during the day or meet up with a friend for coffee once a week.
Taking baby steps is the stepping stone to making your mental health goals or goals in general last throughout the year. Also, don't forget to have fun along the way! For instance, perhaps take a dance class or try a new hobby to help with stress relief.
It Takes Forgiveness
Oftentimes, when things don't go as planned or if you happen to fall off track you may feel like you have messed up. Or you may feel like you're a failure and you may want to give up. This is where self-forgiveness comes in. It's important to remember that it's not all or nothing. Tomorrow is a new day and almost like a reset button. It's a new day where you can start anew and try again.
Forgiveness can be hard when it comes to yourself, but just remember that you're an imperfect human being and it's okay to mess up sometimes; it’s how we learn and grow and how we become better versions of ourselves. However, sometimes seeking help from others is necessary. If you're finding it hard to forgive yourself, consider meeting with a therapist or counselor for help and guidance.
Additional Support Can Be Beneficial
Sometimes, lifestyle changes such as diet and exercise are not enough to manage the new year depression, especially when it's still winter and dull outside. Even with the help of therapy or cognitive behavioral therapy (CBT), some may need more help to manage their depression. If these supports are still not helping you, then you may need to consider adjusting or getting on medication.
Medication can often be beneficial for the winter months, as this is when depression can be the worst. This doesn't always mean you have to take medication for the rest of your life. Sometimes it's just a temporary solution to get you through a rough patch. However, talking with your therapist, psychiatrist, and/or PCP can give you a better idea of what options will work best for you.
The new year can be a great time for new beginnings, but it can also be a difficult time. It's important to remember that you don't have to make drastic changes or take on too much too quickly. Start slow and make small goals for yourself. And always remember to be kind to yourself and forgive when you make mistakes. Have fun with it and seek help when you need it. With a balanced approach you can make this new year your best one yet!
BEGIN WORKING WITH A DEPRESSION THERAPIST IN BRENTWOOD, TN
The new year may come with many changes, and some of those may include feelings of depression. However, this doesn't mean that you have to go through it alone. Working with a depression therapist in Brentwood, TN is a great way to get the support and guidance you need in order to make this year a success. If you are ready to start your therapy journey you can follow these simple steps:
Contact me at stucook@vituscounseling.com or (615)-709-5779.
Set up a free consultation call and learn more about my approach to counseling.
Start taking baby steps toward your goals and new beginnings!
ADDITIONAL COUNSELING SERVICES OFFERED AT VITUS COUNSELING
At Vitus Counseling, I offer a range of services to support you through any challenge you may be facing. I specialize in therapy for trauma or PTSD, as well as for anxiety and depression. Additionally, I provide addiction treatment for those seeking support for substance abuse. Vitus Counseling is located in Brentwood, TN outside of Nashville. However, I also offer online counseling to anyone living within the state of Tennessee, so I can offer you support even if you cannot make it to my clinic. If you’re considering counseling, please reach out. I am committed to helping you find the best path forward so that you can start your new year off on the right foot.
