By Randy Miller, RN-BC, Red Cross Disaster Mental Health Volunteer

Happy new year! As a mental health professional—and also as someone who sometimes struggles with motivation—I understand how difficult it can be to make a calendar-based resolution. Yes, the new year provides the perfect excuse to spark personal change. It’s an  opportunity for personal growth and a new beginning. But there can be pitfalls, especially if you don’t consider what brings about individual change.

Psychologists often refer to “stages of change” (also called transtheoretical model) to understand the process of making lasting transformations. Are you ready to make a change? Are there any barriers to change? How likely are you to return to the old behavior? These are all elements of this model. Real change occurs gradually, and it’s most successful when you plan small, attainable steps. It’s not realistic to seek perfection every day, because relapses to old behaviors can be common. Don’t beat yourself up. If you have a bad day in working toward your goal, it’s natural to feel discouraged. Being kind to yourself can help tremendously as you seek to make changes.

Once you’re truly ready to make a change and understand your barriers to change, it’s time to identify some steps and activities that can help you achieve your goal. Losing weight and eating better are two common new year’s resolutions. In addition to the usual tactics, like controlling portions and eliminating unhealthy snacks, try to think of daily fun activities that bring you joy as you focus on transforming your body. These can be simple things—like dancing or stretching while listening to your favorite music, scheduling walks with a friend or neighbor, or finding new recipes that are healthy and satisfying to cook for yourself and or family.

Some people just don’t feel inspired to make new year’s resolutions. If you’re one of them, know that you’re not alone! Instead, consider what you can add to your life in small ways to create a greater sense of well-being. It doesn’t have to be complicated. For example, try keeping a gratitude journal. Or, each night before you go to bed, say something to yourself that brings you peace and comfort.

Whether you opt for resolutions or not, the key is to think about and prioritize what brings you joy and purpose. Many studies show that being of service to others adds to your own happiness and feelings of self-worth. As a Red Cross volunteer, I see this every day in myself, and also in other volunteers I’ve come to know and admire.

Finally, be aware that it’s not always easy to focus on self-care and personal growth, especially during this challenging, long-term pandemic. If you experience a setback, don’t be discouraged. Pick yourself up. Love yourself. Tomorrow is a new day. I wish everyone a joyful and fulfilling 2022!