New Year’s resolutions: Taking care of your mental health in 2025

WILMINGTON, NC (WWAY) — As the calendar turns to 2025, many of us feel the pressure to make drastic changes and completely reinvent ourselves. But Shaina Frank, a licensed clinical mental health counselor at Allora Rise in Wilmington, believes that this approach isn’t always the best way to start the year. Instead, she advocates for a gentler, more thoughtful approach to improving mental health.

“There’s already so much pressure to change for the new year, and I think that is the opposite way we should be approaching it,” Frank explains. “We need to ease into the year—giving yourself grace and compassion for small, but impactful changes that can improve your mental health.”

Going Slow and Setting Realistic Expectations

Frank emphasizes that, when it comes to making changes, patience is key. “When we are trying to make changes and do things that feel really new, we have to go slow. We have to be patient with ourselves and we have to expect we aren’t going to do it perfectly,” she says.

One strategy Frank recommends for easing into change is called “habit stacking.” This involves adding small, manageable actions to tasks you’re already doing. For example, Frank herself adds a five-minute walk after her lunch break or writes in her gratitude journal right after brushing her teeth.

“I always say, don’t reinvent the wheel—add on small little things that help, onto the things you’re already doing,” she shares.

Setting Small Intentions, Not Hard Goals

Rather than setting rigid, fixed goals, Frank suggests setting small, achievable intentions for the year ahead. She says, “This year I intend to be more present in my life, this year I intend to be more grateful, this year I intend to be more compassionate with myself.”

These intentions offer a flexible and compassionate framework to help guide you through the year, rather than a set of demanding goals that may feel overwhelming.

Recognizing When You Need Help

Frank also stresses that it’s important to recognize when your mental health might need extra support. She explains that if you’re struggling to focus or find motivation for things that used to come easily, it may be a sign that it’s time to seek help.

“If you’re finding it harder to concentrate at work or school, or if you’re having a hard time being motivated for things that used to be easy for you, those are signs that it may be time to reach out,” she advises.

If you do feel like you need support, Frank recommends using Psychology Today, a website that helps connect people with therapists based on their specific needs.

“Click a little box. You can type in the city you’re in—so Wilmington, you can type in telehealth, pick a male or female therapist, and then click insurance. There are a lot of ways—it is overwhelming, but if you filter through it, it will give you some options,” Frank says.

The Power of Gratitude

Jennifer Brubaker, an associate professor at UNCW and host of the podcast “reframing me,” also offers valuable insight into mental wellness. She emphasizes the importance of practicing gratitude.

“I may be able to do more in the future, and I may have done more in the past, but you know what? I did enough. I am enough,” Brubaker shares.

Being Gentle with Yourself

Brubaker also stresses the importance of being kind to yourself. “You can still realize and recognize where you’re at, and just kind of serve as a witness for that. Don’t serve as the judge for that,” she advises.

Whether through small changes, habit stacking, or practicing gratitude, both Frank and Brubaker stress the importance of starting the year with self-compassion and patience. By easing into the new year with realistic expectations and an openness to making small adjustments, you can create a healthier mental space for the months ahead.