January: New Habits That Really Last

January: New Habits That Really Last (and Why Your Mind Thanks You)

January carries with it a curious duality. If, on the one hand, we feel the enthusiasm of a “blank book”, on the other hand, we are bombarded by social pressure for total renewal. How many times do we feel that, after midnight on the 31st, we have an obligation to become an “improved” version of ourselves?
It is possible to live this beginning of the year in pursuit of unattainable ideals, without realizing that, like a sprint, the energy spent initially can lead to exhaustion before January is even over. The desire for change for the sake of our mental health is legitimate and healthy, but the way in which we try to implement it often fails because it disregards our humanity and our internal rhythms.
In this article, we invite you to slow down and look at New Year's resolutions not as a list of requirements, but as an invitation to sustainable self-care.

Resolution vs. Routine: Where is the difference?

We've all heard or experienced firsthand the abandonment of New Year's resolutions in the first weeks of the year. This phenomenon is explained by the distinction between desire (resolution) and automated behavior (routine).
Resolution often stems from a place of denial: “I don't like this about myself, so I'm going to change.” However, the change that comes from self-criticism tends to have short legs. Routine, or habit, is built on repetition and intrinsic reward.
According to the American Psychological Association [1], long-lasting behaviors are more easily created when:
The context is adjusted
Are the steps realistic
Change does not depend solely on willpower (a limited resource)
In practical terms, resolution is the destination, and routine is the path taken every day, even when motivation fluctuates.

How to set sustainable mental health goals

As a society, we are more used to setting goals that involve productivity or aesthetics, but we are very ignorant of (or are ill-prepared to) define mental health goals.
Setting a sustainable goal implies compassion and consideration for ourselves. Instead of thinking “I'm going to stop being anxious” (something we don't fully control), we can define “I'm going to dedicate 10 minutes a day to a conscious pause”. It is important to remember that, in its definition, mental health is not limited to the absence of illness, but to the state of well-being that allows individuals to deal with life's stress, realize their abilities and maintain meaningful relationships [2].
Therefore, your January goals should bring you closer to that well-being, and not create another source of stress or guilt.

How do you measure progress when it's not visible?

Progress in mental health is not linear. It does not resemble an ever ascending ladder, but rather a process with advances, pauses, and setbacks.
Measuring progress involves observing subtle changes, such as:

Ability to recognize emotions
Less Reactive Answers in Difficult Times
Kindness to Yourself on Challenging Days

Like the seasons, there are periods of growth and others of harvest. Both are part of the process.

When Psychotherapy Can Accelerate Change

At certain stages of life, we realize that the will to change alone is not enough. We feel lost in the process of achieving goals, and this is where psychotherapy plays a crucial role.
Psychological intervention is fundamental not only to remedy suffering, but to promote skills and prevention. At the Hippocampus Clinic, we view psychotherapy as “accompanied introspection”. The psychologist does not define the path for anyone, but he helps to light the road. In a therapeutic process, it is possible to:

Identify patterns that lead to the recurrent abandonment of objectives;
Validate emotions, creating a safe space for fear, doubt, and ambivalence;
Develop autonomy, through tools that help you make decisions that are more aligned with yourself.

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Start Slowly

If this beginning of the year brought you anxiety instead of hope, know that this feeling is more common than you can imagine. You don't have to change your whole life in one month.
Remember that seeking an external and secure view, through psychotherapy, is an act of courage and the first step towards a change that really lasts.

This year, take care of yourself. Not as a resolution, but as a commitment.

Do you feel that you need help to define this new direction? Our team is available to support you.
Schedule your first appointment here.

Bibliographic References
[1] American Psychological Association (APA). (n.d.). Making lifestyle changes that last. Available at: https://www.apa.org/topics/lifestyle-changes [2] World Health Organization (WHO). (2022). World mental health report: Transforming mental health for all. Available at: https://www.who.int/publications/i/item/9789240049338  

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