written by Rebecca-Sophia Strong
Photo by David Kanigan
It’s easy to feel overwhelmed by the pressure of big goals and resolutions. The new year often comes with the expectation of perfection, and it’s easy to get frustrated when things don’t go according to plan. But this year, I invite you to take a different approach—one that focuses on nourishing your mental wellness and celebrating the progress you’ve already made.
Taking Stock: The Power of Reflection
Rather than focusing on what’s left to accomplish, take a moment to pause and reflect on how far you've come. In our busy lives, we often forget to celebrate our wins—big or small. Whether it’s learning to pause before reacting, making strides in your financial situation, or becoming kinder to yourself or others, acknowledging these achievements is a powerful act of self-care.
The Sanity Hack: Celebrate What’s Working
I challenge you to reflect on your progress and celebrate what’s going well. Here’s how you can implement this practice:
1. Take a Deep Breath
Start by taking a few deep breaths. As you breathe in, allow your shoulders to rise, then exhale slowly to release any tension. Do this a few times to ground yourself.
2. Reflect on Three Accomplishments
Think about three things you’re proud of accomplishing in the past year—anything that’s positively impacted your life. For example, you may have gained the ability to slow down in stressful situations, made financial improvements, or learned to be kinder to yourself. Take a moment to let these accomplishments settle in and recognize that every step forward, no matter how small, is a victory.
3. Notice the Effect on Your Body and Mind
As you reflect on these wins, notice how your body and mind respond. Focusing on the positive calms your nervous system and may bring a sense of nourishment and relief. This simple practice is a powerful tool to ground yourself in the present.
The Benefits of Taking Stock
Taking stock isn’t just about patting yourself on the back—it’s about shifting your perspective and focusing on what’s going right. When you take the time to recognize your achievements, no matter how small, you nourish your sense of self-worth and cultivate gratitude. This can help you combat the tendency to focus on what you haven’t yet accomplished.
By redirecting your attention to the positive, your mindset shifts. Instead of dwelling on what isn’t working, you start to see the abundance that already exists in your life. This positive energy will fuel your motivation and improve your mental wellness.
Avoid the Trap of Negative Thinking
It’s easy for our minds to focus on what isn’t working. We often get stuck in self-criticism, dwelling on areas where we’ve fallen short. This negative thinking can become a barrier to progress and feed feelings of frustration.
The key to mental wellness is awareness. When you catch yourself thinking negatively about how far you have to go, gently redirect your focus. Practice gratitude for what you’ve already accomplished. It’s a simple mindset shift that can improve your emotional wellbeing and help you overcome negative thinking.
The Power of Mindful Reflection
Mindful reflection is about honoring your growth. It’s not about perfection or checking off every goal—it’s about recognizing your efforts and the small wins that make a big difference over time. Mindful reflection helps reduce stress, improve emotional regulation, and enhance happiness.
Making It a Daily Practice
Taking stock doesn’t need to be reserved for special occasions. You can practice this whenever you feel overwhelmed or stuck in a negative thought spiral. Make it a habit to pause, take a deep breath, and reflect on what’s working in your life.
Ask yourself:
What is working in my relationships?
How am I contributing to my happiness and wellbeing?
What new possibilities are available to me right now?
This practice helps you focus on abundance and gives you the clarity to take inspired action toward your next goal.
Incorporating This Into Your Daily Routine
Here are some ways to make this practice a part of your daily life:
Morning Reflection: Start your day by reflecting on three things you’re proud of or grateful for.
Evening Reflection: Before bed, think about what went well during the day. What did you accomplish?
Gratitude Journaling: Keep a gratitude journal where you jot down your achievements, no matter how small.
Nourishing Your Wellbeing
As you move forward, remember that taking stock of your progress supports your mental wellness. By recognizing and celebrating what is working in your life, you nourish your body, mind, and spirit. You also give yourself credit for the growth and effort you’ve already put in.
If you’re feeling stuck or overwhelmed, anxiety therapy or EMDR therapy can be a great tool to help you process and overcome mental barriers. By regularly practicing mindful reflection and focusing on what’s working, you’ll set a strong foundation for peace, joy, and progress.
EMDR therapy is another valuable method that can help you address deeper emotional wounds and clear blocks from your past, helping you move forward with greater ease and clarity.
If you want to learn more about EMDR Therapy, click here.