Navigating the Holidays with Depression
December 24, 2024
New year, fresh start…right?
It is so easy to say that but I’m sure you have experienced starting a New year with a burst of excitement filled with goals, hopes and targets only to find yourself falling behind before the first quarter is even over. Resilience can be the key to not only starting strong but also staying strong throughout the year.
Resilience is more than just bouncing back from setbacks; it’s about adapting and maintaining a positive mindset despite challenges. How then can you cultivate resilience in the coming year?
Here are some practical steps you can take right now that would help you build your emotional strength and mental endurance in the new year.
Acknowledgment
Before you step into the new year, acknowledge what you have achieved in the past year; and honor your strength in overcoming them.
Consider your tough moments and ask yourself –
“How did I handle them?”
“What did I discover about myself? “
One of the best ways to do this is through journaling. Write down the challenges you’ve overcome, how you have navigated them, and what insights you gained in the process. Whenever you face a tough moment in the future, you can revisit your journal entries and remind yourself of your resilience.
Embrace Flexibility in Your Plans:
As you plan for the next year, it is important for you to set realistic goals. This means setting goals, breaking it down into manageable steps and ensuring that you allow yourself to be flexible.
Life is unpredictable and things do not always go as planned – it is important to set goals that leave room for flexibility. Instead of aiming for perfection, aim for progress!
Self-Compassion:
We usually are our harshest critics especially when you make a mistake or experience setbacks. Practice self-compassion by treating yourself with the same kindness and understanding you would offer a dear friend.
Also, learn to be okay with making mistakes – mistakes happen and that is completely okay. Next time you make a mistake or experience a setback:
Pause
Acknowledge how you are feeling,
Reframe your thinking – say to yourself – “I acknowledge that I have made a mistake, and I am willing to learn from it”.
Let it go and
Reflect, ask yourself – “what can I improve going forward based on what I have learnt from the situation?”
Mindfulness:
When life feels overwhelming, choose to stay grounded in the present moment. You can achieve this by practicing mindfulness – Mindfulness allows you to center your thoughts and respond to challenges with better clarity and calmness. When it comes to mindfulness, do not wait until difficult moments come, start by dedicating just five minutes a day to mindfulness. It can be:
- A breathing exercise – taking slow deep breaths to calm your nervous system,
- A quick body scan – scanning your body to pinpoint the areas of tension or discomfort and breathing into these areas to let go of the tightness,
- A focused gratitude – spend a minute or two thinking about what you are grateful for.
This will help you to regain a sense of control and calm.
Your Focus:
It is so easy to feel overwhelmed when you focus on all the things that are out of your control. The truth is resilience involves letting go of the need to control everything. If you want to achieve this, try out this simple “Circle of control” exercise:
- Draw two circles on a piece of paper.
- In the inner circle – write down things you can control (examples: your actions, your mindset, thoughts and reactions).
- In the outer circle, write down things you cannot control (examples: other people’s behavior, external circumstances).
- Release what you cannot control – take a moment to reflect on what is outside of the inner circle and give yourself permission to let go of controlling them.
This simple activity can help refocus your energy on what truly matters.
Celebrate Small Wins:
Resilience doesn’t just come from overcoming big hurdles; it’s also about celebrating the small victories along the way. At the end of each week, take a moment to reflect and celebrate what you’ve achieved, no matter how minor it is.
Whether it’s finishing a project or simply managing to get through a tough day, recognizing these accomplishments helps you to stay motivated, reinforce a sense of progress and reduces stress.
Build Your Support System:
You should reach out to friends, family, colleagues, or a therapist during difficult times. Reaching out for help is a sign of strength, not weakness.
This is why it is important to surround yourself with people who lift you up and offer encouragement. This will provide you with emotional strength, encouragement and even a new perspective when you are faced with tough situations.
Make a list of people who bring you positivity and support and think of creative ways to nurture this relationship. If you do not have such people in your circle, it is time for you to open yourself up to building your very own support system. Consider joining groups or seeking out mentors to achieve this.
Here are Some Additional Resources for More Information:
Resilience doesn’t mean you have to handle everything on your own. If you find that you need more support in building resilience in the new year, remember that professional help is available. At OK Clinical, our team of experienced therapists is here to provide you with personalized coping strategies and guidance tailored to your unique situation. We offer in-person, phone and online appointments to suit your needs.
To learn more, click on our OK Clinical Counselling Team to find the right fit for you. You can also complete our online form; we will match you with a counsellor who specializes in building resilience or other forms of therapy.
If you have any questions, you can call us at 250-718-9291 or email us at info@okclinical.com or chat with us online at OKClinical.com. We are here to help! You can also check out our General Counseling Services, learn about the Types of Therapy we offer, or visit our booking page here.
Written by: Nike Famojuro, Practicum Student
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