Mental Health and the New Year: Starting Gently Instead of Starting Over

Nigel Skinner
Jan 2
2 min read

The New Year often arrives with a familiar message: new year, new you. For many people, this brings motivation and hope. For others — especially those who’ve found Christmas emotionally draining — it can feel like pressure, expectation, and one more thing to get “right”.

In my work at Enestee Counselling+, supporting clients across Greenfield, Holywell, Flint, Mold, Denbigh, and wider Flintshire and North East Wales, I often see how the New Year can amplify self-criticism rather than inspire change.

When Reflection Turns Into Self-Judgement

It’s natural to reflect as one year ends and another begins. However, reflection can quietly turn into judgement:

I should be further along by now
I didn’t achieve enough
I need to fix myself this year

For those already managing anxiety, low mood, trauma, or burnout, this mindset can feel overwhelming. Instead of offering a fresh start, the New Year can feel like a spotlight on perceived failure.

You Don’t Need a Reinvention

One of the most helpful reframes I explore with clients is this:You don’t need to reinvent yourself — you need to support yourself.

Rather than asking:

What should I change?

Try asking:

What helped me cope this year?
What drained me the most?
What would “enough” look like right now?

This approach shifts the focus from performance to compassion.

Small, Sustainable Intentions

Mental wellbeing in the New Year isn’t built on dramatic resolutions. It’s shaped by small, realistic intentions, such as:

Creating more rest in your week
Reducing comparison and self-pressure
Saying no more often without guilt
Seeking support rather than struggling alone

Change that is kind tends to last longer than change driven by shame.

If the New Year Feels Heavy

For some, January brings relief. For others, it brings a dip in mood — fewer distractions, darker days, financial pressure, or the emotional aftermath of Christmas.

If the New Year feels heavy, that doesn’t mean you’re doing it wrong. It may simply mean your nervous system needs care, not criticism.

Professional support can help you make sense of what’s coming up and move forward at your own pace. Counselling isn’t about fixing you — it’s about understanding you.