Should You Set New Year’s Resolutions if You’re Struggling with Depression?
As the new year begins, many people turn to New Year’s resolutions as a way to start fresh, set new goals, and make positive changes. For those struggling with depression, however, this annual tradition can be both empowering and overwhelming. At Tranquility Ketamine, we’ve seen how New Year’s resolutions can impact individuals living with depressive disorders in different ways. While the idea of a fresh start may feel motivating, the pressure to “change” in the new year can sometimes exacerbate feelings of inadequacy, guilt, or frustration.
In this blog, we’ll explore the pros and cons of setting New Year’s resolutions for those struggling with depression and offer some insights into how to approach goal-setting to support mental health and well-being.
The Pros of Setting New Year’s Resolutions for People with Depression
- A Sense of Purpose and Direction
For many, depression can create a sense of hopelessness or aimlessness. New Year’s resolutions can offer a sense of structure and direction, which can be incredibly beneficial for someone feeling stuck in their mental health struggles. Setting a goal, no matter how small, can provide a sense of purpose that counteracts the feelings of helplessness that often accompany depression.
When a person with depression sets a resolution, whether it’s something as simple as committing to daily self-care or engaging in a new hobby, it can serve as a reminder that they are in control of certain aspects of their lives, even when other areas feel overwhelming.
Encouragement to Build Positive Habits
While setting resolutions often focuses on achieving big milestones, it can also motivate people to establish small, positive habits. For someone with depression, building small, manageable routines can lead to incremental improvements in mental health. These might include regular exercise, eating healthier, or incorporating mindfulness practices into their day.
Research has shown that consistent, positive habits—such as regular physical activity or maintaining a regular sleep schedule—can help improve mood, reduce stress, and boost overall mental well-being. Making a resolution to focus on these habits can encourage someone with depression to take small but impactful steps toward self-care.
A Chance for Growth and Self-Compassion
New Year’s resolutions don’t always need to be about grand achievements. For those struggling with depression, a resolution to practice self-compassion, take breaks when needed, or embrace imperfection can be a powerful form of growth. Resolutions don’t always have to be externally focused—they can be centered on internal changes that foster kindness and acceptance.
Setting resolutions prioritizing self-love and mental health can help individuals build resilience and feel empowered to confront challenges with a more positive mindset. Whether learning to recognize negative thought patterns or taking time to rest and recharge, New Year’s resolutions can be a tool for personal growth that supports emotional healing.
The Cons of Setting New Year’s Resolutions for People with Depression
Pressure to “Fix” Everything at Once
One of the challenges of setting New Year’s resolutions is the tendency to create lofty, all-encompassing goals. For someone dealing with depression, the idea of completely “turning things around” in the new year can be overwhelming. These large, ambitious goals can create unrealistic expectations and lead to feelings of failure if they aren’t achieved.
The pressure to make significant changes can exacerbate the negative self-talk that often accompanies depression. When resolutions are not met, or progress is slower than expected, it may reinforce feelings of inadequacy and reinforce the idea that the person is incapable of making lasting change. This can create a vicious cycle where failure to meet resolutions only deepens the sense of hopelessness and despair.
Risk of Burnout
Setting too many resolutions or trying to change too much at once can quickly lead to burnout. Depression can already make it difficult to maintain motivation or energy levels, and committing to multiple goals may only increase feelings of exhaustion and stress. This can be especially true if someone feels obligated to stick to resolutions even when they are not mentally or physically able to do so.
For those with depression, it’s essential to be mindful of their mental and emotional limits when setting resolutions. Taking on too much can result in overwhelming pressure, and the added stress can worsen the symptoms of depression rather than alleviate them.
Fear of Disappointment
For individuals with depression, setting goals that they feel they “should” achieve—like losing weight, getting a new job, or socializing more—can create a sense of dread. If these resolutions are not met, it can trigger feelings of disappointment, shame, or guilt. The fear of not achieving these goals can be paralyzing, leading to avoidance behavior or procrastination.
This fear of failure can prevent people from even trying to pursue their resolutions, which in turn reinforces the cycle of depression. For those living with depression, it’s essential to set resolutions that feel achievable and align with their mental and emotional needs rather than external pressures or societal expectations.
How to Set Meaningful, Realistic Goals for Mental Well-being
At our clinic, we recommend approaching New Year’s resolutions with compassion and flexibility. Rather than focusing on rigid goals that may be overwhelming, consider setting intentions that prioritize progress over perfection. Here are a few tips for setting resolutions that can support your mental health journey:
- Start small: Focus on one or two achievable goals that align with your current mental state. It’s better to set smaller, realistic goals that you can gradually build on rather than overwhelming yourself with a long list of changes.
- Be kind to yourself: If you experience setbacks, try to avoid negative self-talk. Remember that healing and growth are non-linear processes, and setbacks don’t define your worth.
- Focus on process, not outcomes: Rather than tying your resolution to a specific outcome, make your goal about the process. For example, instead of setting a resolution to “lose 20 pounds,” focus on making healthy choices each day or moving your body in ways that feel good.
- Build support: Share your goals with a trusted friend, therapist, or support group. They can offer encouragement and accountability, making the journey feel less isolating.
Conclusion
Setting New Year’s resolutions can be both a powerful tool for growth and a source of stress for those with depressive disorders. The key is to approach goal-setting with self-awareness and self-compassion. By setting realistic, manageable goals that align with your emotional needs, you can make meaningful strides in your mental health journey without falling into the trap of perfectionism or self-criticism.
As you enter the new year, remember that progress is unique to each individual, and the most essential resolution prioritizes your well-being. Whether you choose to set goals or simply focus on self-care, taking it one step at a time can be the best way to move forward.
If 2025 has you searching for ways to alleviate your treatment-resistant depressive disorder, contact us.