How to Reflect on Your Mental Health Journey This Year
Author: Benjamin Daniels, PSY.D
The end of the year offers a natural opportunity to reflect on your personal growth, especially when it comes to mental health. Whether you’ve faced challenges or celebrated successes, every step has shaped your journey. By taking the time to evaluate your progress and identify areas for improvement, you can approach the new year with clarity and intention.
1. Acknowledge Your Growth and Milestones
Reflecting on personal growth is essential to maintaining a positive mental health journey. Take time to identify any goals you set at the beginning of the year and celebrate the ones you achieved. Did you work on reducing stress? Improve your relationships? Gain better control over anxious thoughts? Milestones might include personal achievements, such as completing a course, practicing regular self-care, or even smaller steps like reaching out for support when needed.
Tips:
● Use a gratitude journal to jot down the positive changes you’ve experienced.
● Look through photos, emails, or messages from the past year to recall moments of growth.
2. View Your Setbacks with Compassion
Challenges are a natural part of any journey, and setbacks can be valuable learning experiences. Ask yourself: “What were the biggest obstacles I faced, and how did they affect my mental health?” Be honest and kind to yourself—recognizing setbacks without judgment can help you see patterns and understand how to handle similar situations in the future.
Tips:
● Reframe setbacks as stepping stones. For example, instead of “I failed to stay consistent with therapy,” try “I realized I need to find a therapy approach that suits me better.”
● Write down lessons learned from difficult experiences and how they’ve helped shape your growth.
3. Assess Your Mental Health Habits
Reflect on the habits you’ve cultivated this year to support your mental health. This can include everything from mindfulness practices and exercise routines to sleep habits and social connections. Did any specific routines make a noticeable difference in your daily well-being? Are there habits you’d like to refine or new ones you’d like to start?
Consider tools like guided journaling apps or mindfulness platforms to deepen your mindfulness practice. Platforms such as Calm and Headspace offer easy ways to track your mental health progress through guided practices.
Tips:
● Conduct a “habit audit” by listing what boosted or hindered your mental health.
● Try habit-tracking apps like Habitica or Streaks to monitor and strengthen positive routines.
4. Reflect on Your Relationships
Relationships play a pivotal role in our mental health. Think about your interactions with friends, family, and colleagues over the past year. Were there relationships that brought you joy and support? Conversely, were there any connections that left you feeling drained or unappreciated? Recognizing these patterns can help you make mindful decisions about the company you keep in the coming year.
Tips:
● Reach out to thank the people who supported you this year—gratitude strengthens relationships.
● If relationship patterns are complex, you may find it beneficial to work with a therapist. Seeking professional support can provide you with guidance and strategies to navigate and improve your relationships.
5. Identify Areas for Growth
Self-reflection isn’t only about acknowledging where you’ve succeeded—it’s also about discovering areas where you want to grow. Make a list of things you’d like to work on in the new year. Perhaps it’s strengthening your coping skills, becoming more assertive, or reducing screen time. Being honest about areas for improvement is empowering and gives you a roadmap for the next stage of your mental health journey.
Tips:
● Explore websites like NAMI that provide tools and articles to build mental health skills.
● Enroll in a workshop or class focused on a mental health skill, such as stress reduction or mindfulness.
6. Set Small, Achievable Goals for the Year Ahead
Once you’ve identified your areas for growth, set small, achievable goals. Rather than broad statements like “reduce stress,” try setting a specific goal like “practice breathing exercises for five minutes each day.” Setting realistic and specific goals will make it easier to measure your progress, which is especially motivating when it comes to maintaining mental wellness.
Tips:
● Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to structure your
objectives.
● Breaking down large goals into smaller steps can make it easier to maintain momentum.
● Schedule monthly check-ins to track your progress and adjust your goals as needed.
7. Consider Professional Support
If you find certain challenges overwhelming or simply want guidance in your reflection, consider seeking professional mental health support. Therapists can provide a structured approach to self-reflection and goal-setting, helping you achieve a deeper understanding of yourself and your needs. For anyone looking to start their therapeutic journey, consider resources like Equilibria, which can help connect you with licensed therapists.
Tips:
● Look for a therapist that specializes in your therapeutic goals or problems
● Assess if a therapist is a good fit for you both culturally and personally
● Understand your budget and if you need a therapist who accepts your insurance
Final Thoughts: Make Reflection a Habit
While it’s natural to reflect at the end of the year, try to make self-reflection a regular habit. Small, consistent check-ins can help you stay aware of your mental health throughout the year, making it easier to catch early signs of stress and adjust your routines accordingly.
Your mental health journey is unique, and each year brings its own set of lessons. With compassionate reflection, you can continue building a strong foundation for a happier, healthier future.
Equilibria is a group of licensed mental health professionals in Pennsylvania and New Jersey with multiple specialties to serve all aspects of our diverse community’s mental, emotional, and behavioral needs. We provide in person and telehealth services to individuals of all ages, families, and those in relationships. Click here to schedule an appointment today.
