Article by Martin Melgoza, Psy.D.
Lead Behavioral Health Clinician
December 19, 2024
As the end of the year approaches, so do the holidays and celebrations. For some, it is a time of reflection on the struggles and success in the last year. For others, it is also a time to reflect on those new-year resolutions that may not have been completed as planned. This can be frustrating and upsetting, but here are some tips for ending your year with intention and purpose.
It is important to Keep It Simple, Keep It Real and Get Into Action.
Instead of judging your shortcomings, focus on changing how you want to think, feel and act. These actions may increase feelings of positivity and optimism for the new year to come. Many of us do not realize that the way we think, the way we feel and the way we act, are all choices we have! Just like building your stamina in preparation for a marathon or building your muscle strength with exercise, there are tools and techniques that can help us strengthen our making-choices abilities. When you realize that your thoughts, your feelings and your actions can be choices you make, you will be able to choose more of what you want or what you don’t want. These questions may help with this process:
- What am I thinking, feeling or doing right now to meet my goal?
- What is the goal here?
- What is truly important to me?
Additionally, practicing calming exercises can help you tap into your inner ability to create new possibilities for your life. Try this one!
Take six deep breaths in through your nose and out through your mouth. As you breathe out repeat one of the following phrases to yourself:
- I breathe in calmness, I breathe out stress.
- I breathe in calmness, I breathe out fear.
- I breathe in calmness, I breathe out anxiety.
Now, think of one goal you really want to achieve before the end of the year. It could be a health goal, financial goal, a relationship goal, a career goal, or any goal you want. Allow your thoughts and emotions to flow freely and write answers to some of the questions below.
- What needs to happen in order for me to move toward achieving this goal?
- What help do I need?
- What must I stop?
- What do I need to learn?
- What must I let go of?
- What do I need to believe about myself in order to achieve this goal?
- What skill/s do I need to upgrade?
- What must I start?
- What resources do I need to make achieving this goal a reality?
Answering these questions may help you start seeing a clearer path to the thoughts, feelings and emotions and behaviors you need to follow to move toward achieving your goals. From these answers, choose one thing you can do in the next 24 hours and start developing a road map with action plans to achieve your goals. Every day take a small action step forward and remember to Keep It Simple, Keep It Real and Get Into Action!
Dr. Melgoza is a therapist with Chapa-De Auburn in the Behavioral Health department. He and our team of experts bring compassionate care to those who may be struggling with Depression, Anxiety, Substance Use, Trauma, and more. If you are ready to start taking control of your mental health or would like more mental health tips like in the article above, call us now to schedule time with a provider.
AUBURN: (530) 887-2800 | GRASS VALLEY: (530) 477-8545
If you suspect you or someone else is at risk of harming themselves or others, call 988 at once.
Chapa-De Indian Health Auburn Grass Valley | Medical Clinic
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