New Year Mental Health Resolutions: How to Prioritize Self-Care and Healing

Every January, millions of people make resolutions—only to abandon them weeks later. But what if we shifted the focus from unrealistic goals and shame-based change to something more sustainable: prioritizing our mental health?

In this inspiring New Year’s conversation, psychologist and author Dr. Margaret Rutherford (host of the SelfWork podcast) joins us to explore what real mental health resolutions look like. Together, we discuss why self-compassion matters more than self-criticism, why true self-care goes beyond bubble baths, and how small, intentional practices can protect our mental health all year long.

Dr. Rutherford also shares insights from the American Psychiatric Association’s latest survey, showing that more than 1 in 4 Americans are committing to mental health goals in 2022. From therapy and journaling to limiting toxic social media and nurturing healthy relationships, these are resolutions that truly make a difference.

Link to Dr. Margaret Rutherford's website https://drmargaretrutherford.com

Primary Topics Covered:

• Why traditional New Year’s resolutions often fail
• The importance of setting goals with compassion instead of shame
• How mental health resolutions differ from physical health resolutions
• The role of past, present, and future in shaping self-care practices
• The rise of therapy, meditation, journaling, and mental health apps
• The impact of social media use on depression and anxiety
• Recognizing hidden struggles and reducing stigma
• How to focus on small, daily actions that support mental health

Timestamps

00:00 - Introduction to the episode
 01:08 - Why most New Year’s resolutions fail
 02:09 - The value of setting clear, official goals
 02:49 - American Psychiatric Association study: 1 in 4 Americans resolving to improve mental health
 03:16 - The pandemic’s impact on awareness of mental health
 04:09 - The danger of shame-based resolutions
 05:00 - Setting mental health goals through past, present, and future reflection
 06:01 - Internal validation vs. external validation in self-care
 07:33 - Broadening the definition of “diet” to include media and relationships
 09:09 - Effective mental health resolutions: therapy, journaling, apps, and meditation
 10:34 - The benefits of virtual therapy for accessibility
 11:30 - How depression and anxiety create barriers to seeking therapy
 12:16 - Recognizing hidden struggles and breaking stigma
 13:34 - “People don’t fake depression. They fake being okay.”
 14:55 - Understanding the spectrum of mental health struggles
 16:25 - Therapy as a tool for healing guilt, shame, and past actions
 17:29 - Coping with uncertainty and the ongoing pandemic
 18:06 - Developing internal markers of progress and wellbeing
 18:29 - “There is no health without mental health”
 19:24 - Closing reflections and words of encouragement

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