Interest in mental health New Year’s resolutions is rising. According to the American Psychological Association’s 2025 data, 33% of people are making mental health a priority in their resolutions this year. Sustainable mental health goals are goals that are realistic and flexible, designed to help support long-term well-being, not just short-term changes.
At Westwind Recovery®®, our approach is holistic addiction treatment and client-centered. We support individuals through every stage of their mental health journey, offering resources and care that fit each person’s unique needs. Mental health in the new year is about building habits and goals that last.
Identify Personal Mental Health Needs
Identifying which mental health goals to set starts with understanding your own needs. Self-assessment before making resolutions helps clarify what areas could use attention.
Common signs that someone may need mental health support include:
- Emotional signs: persistent sadness, anxiety, mood swings
- Behavioral changes: isolation, sleep disruption, appetite changes
- Physical symptoms: fatigue, headaches, unexplained aches
- Relationship impacts: conflicts, withdrawal from loved ones
In 2024-2025, the Centers for Disease Control and Prevention reported that about 1 in 5 adults in the United States experiences a mental health condition each year. Anxiety, depression, substance use, and co-occurring conditions are frequently reported.
Dual diagnosis treatment can address both mental health issues and substance use simultaneously.
Professional assessment, such as those provided at Westwind Recovery®®, can help identify specific mental health areas that may benefit from focused goals or support.
Mental health rehab in Los Angeles offers a structured setting to address and manage these needs.
Myths About the New Year and Mental Health
Pressure to make big changes at the start of the year can increase stress and even create what some call “new year, new mental issues.” Many people believe common myths about resolutions and mental health, but research shows that these beliefs are often not accurate.
- Myth: I must completely transform myself: Gradual change is supported by mental health professionals as more effective and less overwhelming than trying to change everything at once. Setting extremely high expectations can make it harder to stick with new habits and may cause disappointment if goals are not met right away.
- Myth: Perfect execution equals success: Perfectionism has been linked to higher anxiety and depression. Missing a day or making mistakes does not mean failure. Progress is often uneven, and learning from setbacks is part of the process.
- Myth: Resolutions guarantee happiness: Studies show that reaching a goal does not automatically make someone happy. True well-being comes from ongoing self-care and support, not just from achieving a single milestone.
- Myth: I can fix everything at once: Focusing on one or two important goals is easier to manage and leads to better long-term results. Trying to address too many issues at once can make it harder to keep any resolution and may increase stress.
About 80% of people stop pursuing their New Year’s resolutions by February, according to recent data. High failure rates can affect mood and self-esteem, and sometimes make symptoms of anxiety or depression worse.
Set Realistic and Flexible Goals
A sustainable mental health goal is one that is realistic, specific, and adaptable. These goals focus on long-term well-being, rather than fast changes. During the new year and health planning, holistic wellness approaches consider both mental and physical well-being, allowing for gradual progress over time.
The SMART goal framework is a method for setting goals that are:
– Specific: Clearly define what the goal is.
– Measurable: Make sure progress can be tracked.
– Achievable: Set goals that are possible to reach.
– Relevant: Choose goals that matter to the individual.
– Time-bound: Set a time frame for completion.
Specific goals state exactly what will be done and how often. For example, “meditate 5 minutes daily” is more precise than “be more mindful.”
Good examples:
– Write in a journal each night before bed.
– Attend one therapy session per week.
– Practice deep breathing for three minutes after waking up.
Poor examples:
– Be less stressed.
– Get healthier.
– Have better relationships.
Tracking progress helps show if a goal is being met. Recording small achievements can provide information about what works and what does not. Some tracking methods include:
- Mood journals: Record emotions and triggers each day.
- Habit trackers: Mark off days when a goal is completed.
- Therapy check-ins: Review progress with a counselor or therapist.
Life events such as changes in school, work, or health can affect mental health goals. Adjusting a goal may involve changing the time frame, frequency, or focus. Flexibility in goal setting is a sign of recognizing changing needs, not a sign of failure. Adjustments help keep goals connected to a person’s current situation and priorities.
Plan Consistent Self-Care Routines
A routine for self-care is a way to bring predictability and self-compassion into daily life.
Focusing on self-care in recovery can further support emotional and physical well-being. When routines are consistent, it becomes easier to support mental wellness throughout the year. Incorporating routine into “new year and health” goals can make progress more steady and manageable.
Incorporating habits to improve mental health supports long-term wellness through consistent, meaningful routines.
Relaxation activities can help lower stress and bring enjoyment. Examples of accessible relaxation activities include:
- Nature walks: Walking outdoors in a local park or neighborhood.
- Reading: Spending time with a book, magazine, or online article.
- Listening to music: Playing favorite songs or calming playlists.
- Taking a warm bath: Using water and quiet time to unwind.
- Drawing or painting: Making art with pencils, markers, or paint.
- Journaling: Writing thoughts or feelings in a notebook.
- Cooking a simple meal: Preparing food that is enjoyable and easy.
About 44% of people making resolutions for mental health in the new year choose meditation or mindfulness practices. Evidence-based apps and techniques can help with learning these skills. Beginner-friendly options include:
- Headspace: Guided meditations and mindfulness techniques.
- Calm: Breathing exercises, meditation, and sleep stories.
- Insight Timer: Free guided meditations and timers.
- Smiling Mind: Programs designed for different age groups.
- UCLA Mindful: Guided sessions from a university mindfulness program.
Physical activity is linked to improved mental health. Research shows that 63% of people include exercise in New Year’s and health resolutions. Physical activity can be adapted to different preferences and abilities:
- Stretching or yoga: Gentle movement at home or in a studio.
- Walking: Short or long walks in any safe location.
- Team sports: Playing basketball, soccer, or another group sport.
- Dance: Moving to music at home or in a class.
- Home workouts: Using online videos or basic equipment.
- Swimming: Exercising in a pool or recreation center.
- Bike riding: Riding a bicycle in a safe area or on a stationary bike.
Stay Accountable and Kind to Yourself
Accountability involves checking in with yourself or others about your progress toward a goal. It is not the same as self-criticism. Accountability encourages honest reflection and learning, while self-criticism often leads to blame or negative self-talk.
Understanding the importance of honesty in recovery helps people remain transparent about challenges and reach out for support. Motivation and self-kindness can work together; progress does not require perfection.
1. Team up with a Friend or Counselor
Working with a friend, family member, or counselor can provide perspective and encouragement. External support can help keep track of progress, notice patterns, and suggest adjustments. Professional help, such as therapy or psychiatry, may be helpful if symptoms are intense, persistent, or interfering with daily life. According to the National Institute of Mental Health, about 75% of people who start therapy report some benefit from it. Therapy can offer structured support and guidance.
2. Practice Self-Compassion Daily
Self-compassion means treating oneself with understanding and patience during setbacks or mistakes. It is the opposite of being harsh or judgmental with oneself. Self-forgiveness is a skill that can be practiced each day with simple actions:
- Pause and identify how you feel without judgment.
- Use gentle language, such as “I had a tough day, and that is okay.”
- Remind yourself that everyone faces challenges and makes mistakes.
- Take a break when feeling overwhelmed, then return to your goal later.
- Reflect on what you learned, rather than focusing on what went wrong.
These practices can support steady progress and resilience during the pursuit of mental health goals.
Integrate Professional Support if Needed
Some mental health New Year’s resolutions involve changes that can be supported by professional guidance. Seeking help from a mental health provider is a common step for many people, and it does not mean a person is weak or has failed. Stigma around mental health help-seeking is decreasing as more individuals share their experiences and as awareness grows.
Different levels of care are available depending on each person’s needs:
- Outpatient therapy: This care involves meeting regularly with a licensed therapist or counselor. Sessions are scheduled around work, school, or family responsibilities. Outpatient therapy can address challenges such as anxiety, depression, stress, and other mental health concerns.
- Intensive outpatient programs (IOPs): IOPs provide more structured support than standard outpatient therapy. Individuals participate in several hours of therapy and group sessions each week while still living at home.
- Partial hospitalization programs (PHP): PHPs include daily therapy, medical supervision, and structured activities during the day. After each day, individuals return home. PHPs often serve people who need a higher level of support but do not require overnight care.
- Dual diagnosis treatment: This approach is for people experiencing both a mental health condition and a substance use disorder at the same time. Treatment addresses both issues together, using a combination of therapy, medical care, and support services.
Westwind Recovery®® offers a full range of mental health and addiction treatment options, including outpatient therapy, IOP, PHP, and dual diagnosis care. Westwind Recovery® is accredited by The Joint Commission (JCAHO), which recognizes adherence to high standards in quality and safety of care.
Sustain Progress with Small Steps All Year
Long-term maintenance of mental health goals involves steady and manageable actions rather than intensity or perfection. Mental health New Year’s resolutions are more likely to last when broken down into small steps that fit into daily life. Regular reflection and acknowledgment of progress help keep goals relevant and meaningful throughout the year.
1. Reevaluate Your Goals Quarterly
Regular check-ins allow for adjustment of goals based on changing circumstances, needs, or priorities. Quarterly reviews mean looking back every three months and asking:
- What goal did I set at the start of the quarter?
- What steps did I take toward the goal?
- What challenges or changes have come up?
- Does the goal still fit my current situation, or does it need to be changed?
A simple framework for quarterly reviews includes:
- Review your original goal and progress.
- Record any changes or obstacles experienced.
- Decide if the goal should stay the same, be modified, or be replaced.
2. Celebrate Milestones for Mental Health New Year’s Resolutions
Recognition of small achievements is important for ongoing motivation. Mental health in the new year can be supported by marking progress along the way, not just at the finish line.
Ideas for celebrating milestones include:
- Marking achievements in a calendar or journal
- Sharing progress with a trusted friend or support group
- Taking time out for a favorite hobby or activity
- Creating a visual progress chart or checklist
- Writing a letter to yourself about your achievements
- Enjoying a special meal or treat
- Reflecting on what has been learned so far
Consistent recognition of progress provides opportunities to pause, assess, and continue moving forward with mental health new year’s resolutions.
Your Path to Lasting Well-Being
Sustainable mental health goals focus on steady, realistic steps that support well-being over time. These goals are flexible and can change when life circumstances change. Many people find that small, consistent actions are more effective for mental health in the new year than big, dramatic resolutions.
Being aware of relapse triggers in recovery can help maintain steady progress through gradual, mindful changes.
Seeking professional help for mental health is common and is viewed as a sign of self-awareness and strength. Licensed therapists and treatment programs offer structured support for those who experience persistent symptoms or want help reaching their goals.
Westwind Recovery®® uses a holistic approach to mental health care, which includes therapy, support for co-occurring conditions, and a variety of evidence-based programs. We offer a full continuum of services, including outpatient, intensive outpatient, and partial hospitalization programs, as well as luxury accommodations for comfort and privacy. Westwind Recovery®® is recognized as a Dr. Phil Preferred Partner and has been named to Newsweek’s list of top addiction treatment centers.
FAQs About Sustainable Mental Health Goals
Breaking a big goal into smaller, manageable steps can help make things feel less stressful. Professional guidance from a counselor or mental health provider is an option for extra support if goals seem too hard to handle alone.
Mental health resolutions often involve more flexibility and self-compassion than goals related to fitness, academics, or finances. These goals may require adjustments and patience because mental health progress can change over time.
Professional help may be considered if symptoms like sadness, anxiety, or substance use persist and interfere with daily activities, school, or relationships. Thoughts of self-harm, hopelessness, or feeling unable to cope are also signs that professional support may be helpful.
Mental health goals can be set while in treatment, and discussing these goals with a healthcare provider can ensure they support the overall treatment plan.
Contact us today to start your recovery journey or learn more about our programs.
- National Institute of Mental Health. (2024). Psychotherapies. nih.gov
Dr. Deena is the Chief Clinical Officer of Westwind Recovery®, an award-winning outpatient treatment center in Los Angeles where she oversees the clinical and administrative program and treatment methods. Dr. Deena is a doctor of psychology and licensed clinical social worker since 1993. LCSW #20628. Originally from the East Coast, Dr. Deena has worked running treatment centers, worked as a therapist in psychiatric hospitals as well as school settings and currently has a thriving private practice in the LA area. Dr. Deena has appeared regularly on the Dr. Phil Show as an expert since 2003. She has also been featured on many other TV shows, podcasts and has contributed to written publications as well as podcasts.
