The turning of the calendar sparks renewal and possibility for many people. As the old year ends, we look ahead to the chance to better ourselves. Setting New Year’s resolutions and goals provides motivation and a sense of control. However, from a mental health perspective, there are important considerations around goal setting.

Potential Benefits

Thoughtfully set goals can positively impact mental health in multiple ways:

• Provide direction and boost self-esteem – Having defined objectives and plans gives you purpose and the rewarding sense of progress as you work to achieve them.
• Motivate positive behaviors – Connecting goals to behaviors like self-care, medication adherence, or therapy attendance encourages following through.
• Structure time and activities – Goals impose constructive routines that can lessen anxiety.
• Mark personal growth – Achieving goals symbolizes overcoming obstacles and becoming your best self.

Risks and Limitations

Despite benefits, improperly framed goals introduce risks:

• Overwhelming expectations – Unrealistic or overly ambitious goals set you up for disappointment and can worsen conditions like depression.
• Values disconnect – Goals not aligned with personal values cause distress rather than meaning.
• Perfectionism triggers – For some, goal performance ties too closely with self-worth and risks triggering perfectionism.
• Short term focus – Yearly goals neglect sustainable long-term change in favor of immediate, quick fixes.

Tips for Setting Empowering Goals

The start of a new year invites self-improvement, but from a mental health lens, reflect carefully on how goal setting impacts emotional wellbeing. Consider these tips:

• Frame goals based on intrinsic personal values
• Break major goals into incremental steps
• Focus goals on behaviors within your control
• Anticipate obstacles through thoughtful planning
• Avoid rigid all-or-nothing thinking
• Be compassionately flexible if adjusting goals

What are your thoughts on goal setting for the new year? What goals might positively impact your mental health in 2023?

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