Taking a mindful approach to the New Year

As the New Year begins, many of us feel the pressure to set resolutions that often focus on external achievements.

Whether it’s losing weight, giving up alcohol, getting a new job, spending more time with our family or learning a language, setting goals can be motivating, but they can also lead to stress and – if we don’t achieve them – to disappointment.

So as 2025 starts, instead of setting traditional New Year’s resolutions, why not focus on our inner selves and make this the year we promote our emotional wellbeing through mindfulness?

What is mindfulness?

The mental health charity Mind defines mindfulness as “a technique you can learn which involves noticing what’s happening in the present moment, without judgement.” 1

Mindfulness aims to help people:

• become more self-aware
• feel calmer and less stressed
• feel more able to choose how to respond to our thoughts and feelings
• cope with difficult or unhelpful thoughts
• be kinder towards ourselves

Although it has roots in Buddhism and meditation, explains Mind, we don’t have to be spiritual, or have any particular beliefs, to try it.

How does mindfulness work?

Mindfulness nurtures both emotional and mental health, fostering a more balanced and fulfilling life.

It involves paying attention to our thoughts, feelings and bodily sensations in a way that enhances our awareness and understanding of ourselves and our surroundings.

Unlike New Year’s resolutions, which often aim at achieving a specific goal, mindful intentions are about cultivating a state of being. They focus on the journey rather than the destination, encouraging us to be more compassionate and patient with ourselves.

Becoming more aware of the present moment
can help us enjoy the world around us more
and understand ourselves better.

NHS Mindfulness page (2)

The Benefits of Mindfulness

By incorporating mindfulness into our daily lives, we can reduce stress, improve our emotional regulation and enhance our overall wellbeing.

Among the key benefits of mindfulness are:

Reduced stress and anxiety

Mindfulness practices help to calm the mind and reduce the physiological effects of stress. By staying present and focused, we can prevent our minds from spiralling into worry and anxiety.

Improved emotional regulation

Mindfulness increases our awareness of our emotions, allowing us to respond to them in a more balanced and thoughtful way, which can lead to better emotional regulation and fewer mood swings.

Enhanced self-awareness

By paying attention to our thoughts and feelings, we can gain a deeper understanding of ourselves, which can lead to greater self-acceptance and a more positive self-image.

Better focus and concentration

Mindfulness practices train the mind to stay focused on the present moment, which can improve our ability to concentrate and to complete tasks efficiently.

Increased resilience

Mindfulness helps us to develop a more resilient mindset, enabling us to cope better with life’s challenges and setbacks.

How can mindfulness fit into a daily routine?

If we’re serious about trying mindfulness as a way of improving our mental health, we need to find ways to include it into our daily lives.

For those of us who are new to mindfulness, it can be helpful to start with small, manageable steps, such as these:

Begin with just a few minutes of mindfulness practice each day and gradually increase the duration as we become more comfortable with it.

Consistency is key to developing a lasting habit, so try to build a routine by practicing mindfulness at the same time each day.

Use resources such as books, apps and videos that offer guided mindfulness practices.

Mindfulness is a skill that takes time to develop, so we need to be patient with ourselves and accept that it’s normal to have ups and downs when we’re practicing.

Practical ways to practice mindfulness

For those of us who would like to explore mindfulness and see how it can fit into our everyday lives, here are five ideas for getting started:

1. Breathing

Breathing exercises are a simple but powerful way to centre ourselves and reduce stress. By focusing on our breathing, we can calm both our mind and body, making it easier to navigate life’s challenges. It’s best to start with a few minutes each day and to gradually increase the duration as we become more comfortable with the exercises.

2. Meditation

Described as a cornerstone of mindfulness, meditation helps us quiet our mind, increase our self-awareness and foster a sense of inner peace. There are many forms of meditation, from guided sessions to silent sitting, so it’s best to find a method that suits us as individuals and then make it a regular part of our routine.

3. Nature

Spending time in nature has long been known to have numerous benefits for mental health. Whether it’s a walk in the park, a hike in the mountains, or simply sitting in a garden, experiencing the natural world can help reduce our stress, improve our mood and increase our feelings of wellbeing.

4. Gratitude

Gratitude is a powerful emotion that can transform our outlook on life. By regularly reflecting on the things we’re thankful for, we can shift our focus from what we don’t have in our life to what we do have. Some people find it helpful to keep a gratitude journal and write down a few things each day that they’re grateful for.

5. Eating

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. It means noticing the colours, smells, textures, flavours, temperatures and even the sounds of our food. By eating mindfully, we can develop a healthier relationship with food and our bodies.

In practicing mindfulness, we are not trying to achieve a state of perfection but are trying to gain greater self-awareness and self-compassion. As we step into the New Year, let’s shift our focus from setting traditional resolutions to making mindful intentions that promote our emotional and mental wellbeing.

Through breathing exercises, meditation, connecting with nature, cultivating gratitude and mindful eating, we can put ourselves on a path to creating a more balanced and fulfilling life.

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Here at MTS Psychological Health, I am passionate about your mental health and emotional wellbeing. Don’t suffer psychological issues in silence: get in touch and discover how I can help you to alleviate a range of anxiety and depression symptoms from mild to severe presentations.

We can discuss the best clinical way to alleviate your suffering, which may be either through a course of psychoanalytic psychotherapy or with EFT (Emotional Freedom Technique / Tapping) and Aromatherapy, so you can enjoy life to the full again.

References

1 – Mind: Mindfulness

2 – NHS: Mindfulness

Further reading

Psychology Today: Mindfulness

Mental Health Foundation: Mindfulness

Age UK: Mindfulness