Don’t stress over big goals: Set smaller, realistic ones for lasting success
Plan your goals realistically and take things one step at a time.
New Year’s resolutions often spark excitement and hope but be mindful as it can also lead to undue stress and disappointment. It’s essential to embrace a practical approach to goal-setting that prioritises your mental health and overall well-being.
While aspirations are commendable, striking a balance between ambition and realism is key to lasting success.
Psychologist Datuk Dr Andrew Mohanraj Chandrasekaran advises against creating an internal struggle between what we think we 'should' do and what we genuinely 'want' to do.
"Unrealistic resolutions often become a source of stress, leading to feelings of inadequacy when we inevitably fall short," he explained in an interview with Sinar Daily.
Instead, he advocates for a reflective approach to resolutions that focus on small, intentional changes aimed at enhancing well-being.
When approached thoughtfully, Dr Andrew said resolutions can provide a sense of purpose, boost self-esteem, and foster direction. However, he said overly ambitious or vague goals can have the opposite effect, resulting in feelings of failure and dissatisfaction.
"Start by asking yourself what you want to change to feel better. This helps set achievable resolutions that align with your capacity and circumstances," he said.
Creating resolutions to improve mental health does not require dramatic transformations. Small, consistent efforts can make a significant difference. Here's a closer look at steps you can take to support your mental health this year.
PRIORITISE SLEEP
In the rush of daily life, sleep often takes a backseat, yet its role in mental health is profound. Poor sleep is linked to anxiety, depression, and diminished cognitive performance. Establishing a consistent sleep routine, including reducing screen time before bed, can enhance rest quality. "Resolve to establish a consistent sleep schedule and create a bedtime routine that promotes relaxation," said Dr Andrew.
PRACTIVE GRATITUDE AND FORGIVENESS
Dr Andrew said that gratitude is a simple yet transformative habit. Research shows that regularly acknowledging the positives in your life boosts happiness and reduces stress.
"End each day by thinking about things you are thankful for that day. Over time, this simple habit can shift your focus from challenges to blessings," siad Dr Andrew.
Similarly, he said forgiveness—whether toward yourself or others—can alleviate lingering anger and stress. "Letting go can free up emotional space for growth and peace," he added.
FOSTER CONNECTIONS
The expert further said social isolation is a major contributor to mental health challenges and strengthening relationships can bolster emotional resilience.
Whether it’s scheduling a regular coffee catch-up with friends or joining a local club, meaningful connections are invaluable.
"Loneliness and social isolation are significant contributors to poor mental health.
"Resolve to nurture your relationships. Schedule regular meetups with friends, call family members, or join community groups. Genuine human connections are invaluable for emotional resilience," he said.
LIMIT SOCIAL MEDIA USAGE
While social media offers a platform for connection, the expert warns that excessive use often leads to feelings of inadequacy and anxiety. Dr Andrew advises setting boundaries, such as limiting daily screen time or engaging in offline activities that bring joy.
"Resolve to set boundaries, such as limiting screen time or taking regular digital detoxes, which are periods of time during which a person refrains from using electronic devices," he added.
INCORPORATE PHYSICAL ACTIVITY
Dr Andrew said exercise is a powerful mood enhancer. Physical activity releases endorphins, which are natural stress relievers. Whether people prefer walking, dancing, or yoga, the key is to find an activity you enjoy and stick with it.
"Exercise is not just about physical fitness; it is a proven mood booster. Physical activity releases endorphins, which act as natural stress relievers," he said.
SEEK HELP WHEN NEEDED
Dr Andrew said recognising when to seek help is a vital resolution. Mental health struggles are not a sign of weakness but an indicator that support is needed. He said professional therapy can offer the empathy and guidance necessary to navigate life's stresses and there’s no shame in reaching out.
"If you are feeling overwhelmed, consider reaching out to a mental health therapist.
"There is no shame in seeking empathy, care, and support from a mental health professional when we have a lot on our plate and can no longer handle the stress. It is crucial not to fall into the trap of pushing ourselves too hard or too fast to fulfil the targets in our New Year's resolutions," he reasoned.
TIPS FOR STICKING TO YOUR RESOLUTIONS: Setting resolutions is one thing; maintaining them is another. Dr Andrew shared some tips to help you stay committed:
1. Be specific and realistic: Vague resolutions like “be happier” or “reduce stress” can be hard to measure. Instead, set specific and realistic goals. For example, replace “be happier” with “spend 30 minutes daily on a hobby.” Achievable resolutions are more motivating and sustainable.
2. Break it down: Large goals can be intimidating. Break them into smaller, manageable steps. For instance, if you resolve to practice mindfulness, start with five minutes a day and gradually increase the duration.
3. Celebrate small wins:Recognising progress, no matter how small, can boost morale and reinforce positive behaviour. Celebrate milestones and remind yourself of how far you have come.
4. Stay accountable:Share your resolutions with a trusted friend or family member who can offer support and encouragement. Alternatively, join a group with similar goals. Shared accountability often leads to better outcomes.
5. Practice self-compassion:It is natural to face setbacks. Instead of being overly critical, practice self-compassion. Acknowledge the slip-up, learn from it, and get back on track without judgment.
Remember: progress, not perfection, is the real victory.
