Rethinking Resolutions: A Gentle Approach to Mental Wellness with Virtual Therapy in Canada
As the year comes to a close, many of us begin reflecting on the months behind us and thinking about what we want the year ahead to hold. For some, this looks like setting New Year’s resolutions which can include goals around health, finances, relationships, or personal growth. For others, the idea of resolutions can feel overwhelming or even discouraging.
As we move into this new year, it’s worth remembering that growth doesn’t have to begin with a long list of changes. For many people, a more supportive and sustainable place to start is with rest and reflection.
Rethinking the Pressure of New Year’s Resolutions
New Year’s resolutions often focus on self improvement. While goal setting can be a helpful and motivating tool, resolutions can sometimes create pressure to fix ourselves or to start the year at full speed. After a year that may have included stress, loss, uncertainty, or burnout, this pressure can take a toll on our mental health.
It’s okay if this season doesn’t feel like the right time to set big goals. Choosing not to make resolutions doesn’t mean you lack motivation or direction, it may simply mean you’re listening to what you need right now.
The Importance of Rest
Rest is an essential part of mental wellness. It allows our minds and bodies time to recover, process experiences, and regain energy. Rest is not something we need to earn, and it doesn’t mean we are being unproductive.
Entering the new year with rest might look like:
Slowing down your schedule where possible
Creating consistent routines that support sleep and downtime
Giving yourself permission to say no to unnecessary commitments
These small choices can have a meaningful impact on your overall well being.
Reflection as a Tool for Awareness
Reflection can help us better understand ourselves without judgment. Rather than focusing on what went wrong or what should have been different, reflection allows us to notice patterns, challenges, and strengths.
You might take time to consider:
What felt most challenging this past year?
What helped you cope or get through difficult moments?
What brought you comfort, connection, or relief?
This type of reflection isn’t about finding answers, it’s about building awareness and compassion for yourself.
Intentions Instead of Resolutions
If traditional resolutions don’t feel like a good fit, setting intentions can be a gentler alternative. Intentions focus less on outcomes and more on values and direction.
Examples of intentions might include:
Prioritizing mental health and emotional balance
Practicing self compassion during stressful moments
Creating space for rest without guilt
Intentions can evolve over time and allow flexibility as life changes.
Moving Forward at Your Own Pace
The beginning of a new year does not require immediate clarity or motivation. You are allowed to move forward slowly, to take breaks, and to meet yourself where you are. Progress looks different for everyone, and there is no single right way to start the year.
Upcoming Risework Winter Wellness Events
As you consider ways to support your mental wellness in the months ahead, you may also find it helpful to explore our community offerings that focus on rest, regulation, and reflection. Risework is hosting several events at our Halifax office, including:
This winter, Risework Therapy is offering a Winter Art Therapy Workshop Series in response to growing interest in creative approaches to mental wellness. Taking place on Wednesday evenings from 6:30 to 8 pm on January 28th, February 25th, and March 25th, these workshops provide a supportive space to explore emotions through art making, self expression, and body based practices. No prior art experience is needed, just openness and curiosity.
Risework Therapy is also hosting a 90 minute, In-person Breathwork Workshop facilitated by Risework therapist and instructor Vicki Jeha. This session will take place on Sunday, January 25th at 4 pm at the Risework Halifax office and will include guided breathwork, meditation, intention setting, and therapeutic integration. This workshop offers an opportunity to slow down, reconnect with your body, and support nervous system regulation in a safe and supportive environment.
In partnership with Yoga With Lee, Risework Therapy is also offering an in-person, Half Day Wellness Retreat focused on nervous system regulation. Taking place in Halifax on Sunday, February 8th from 1 to 4 pm, this three hour mini retreat blends yoga, breathwork, mindfulness, and therapeutic practices to help participants move from overwhelm and stress toward feeling more grounded and steady. Participants will leave with practical, science informed tools that can be integrated into everyday life.
Click here to book your spot!
Finally, remember that you don’t have to navigate this season alone. If you’re looking for support with reflection, goal setting, stress management, or overall mental wellness, our team of dedicated therapists is here to help. Risework Therapy is passionate about providing accessible, compassionate care to support you as you explore, grow, and heal at your own pace. Our team of registered therapists offer virtual therapy across Canada, and in-person counselling in Halifax.
For more tips on mental wellness, self care, and navigating life’s transitions, subscribe to our blog, follow us on social media, and join our community.
