The Psychology Behind New Year's Resolutions Stress

The start of a new year is like a blank book with 365 pages waiting to be written. Many of us make New Year's resolutions, setting big goals as we're filled with excitement and anticipation. However, these resolutions can also bring stress and anxiety. It's like carrying a heavy backpack full of expectations.

It's normal to feel this way. We live in a society that values productivity and accomplishment. Often leading us to set unrealistic goals. This pressure can be overwhelming, especially if we've experienced past traumas or are dealing with mental health struggles.

How New Year's Resolutions Can Be a Dilemma

The most common New Year's resolutions are usually concerning career advancement, fitness goals, learning new skills, and weight loss. While these resolutions may seem achievable at the start of the year, they can quickly become a source of stress and anxiety. We set high expectations for ourselves, often feeling like we have to prove something to others or ourselves.

But what if we don't meet these expectations? It can leave us feeling like a failure, leading to negative self-talk and even more stress. This cycle can be damaging to our mental well-being and make it difficult for us to follow through with our resolutions. When you've experienced trauma, this cycle can reaffirm negative beliefs about yourself and your abilities.

What is New Year's resolution Stress?

New Year's resolution stress is a special kind of stress that happens at the beginning of a new year. It's when we put pressure on ourselves to make big changes and do amazing things in just twelve months. Instead of setting realistic goals, we often give ourselves huge expectations that would completely change our lives. This stress can show up in different ways, like feeling overwhelmed, anxious, or even getting headaches and feeling tired.

It can also make existing mental health problems worse. Making it hard to cope and stay positive. It's important to recognize the impact of this stress and find ways to deal with it. You can set smaller goals that you can actually achieve, be kind to yourself, and get support from people you care about or professionals. By finding a good balance and focusing on personal growth instead of trying to be perfect, you can handle the challenges of New Year's resolution stress and feel better.

The Psychological Factors Contributing to Resolution-Related Stress

When placed under stress, you may experience fear, self-doubt and insecurity. These negative thoughts can further prevent you from achieving your goals. Here are some psychological factors that may contribute to New Year's resolution stress:

Perfectionism and Unrealistic Goals

Perfectionism can be a double-edged sword. On one hand, it pushes us to do our best and go beyond our limits. But it can also make us set goals that are too high and impossible to reach. When we set such high goals, we end up feeling disappointed and like we failed. Instead of aiming for perfection, we should focus on making progress. That way, we can celebrate our achievements along the way and keep moving forward.

Fear of Failure and Self-Criticism

Being afraid to fail can stop you in your tracks, making it tough to reach your goals. This fear can make you really tough on ourselves, which just makes you more stressed and anxious. It's important to know that failing is part of the journey, not the end. Every time you mess up, you're actually getting closer to growing. Don't be too tough on yourself - you're all still learning.

Social Comparison and External Pressure

In a world where we're all connected, it's easy to start comparing yourself to others. Social media can make it seem like everyone else has their lives together, making you feel like you're not good enough. This pressure to match others' success can lead to feeling even more stressed and overwhelmed. But everyone is struggling with their own challenges, even if they don't show it. Instead of comparing yourself to others, focus on your own progress and journey.

How Can Past Traumatic Experiences Affect New Year's Resolutions Stress

Unresolved trauma has a profound impact on how you perceive yourself and your capabilities. It can sow seeds of self-doubt, lower your self-esteem, and make you feel unworthy or incapable of achieving your goals. This can add an extra layer of stress when you're setting New Year's resolutions. You might find yourself struggling to commit to your goals or constantly questioning your abilities. These negative feelings can be heightened by past traumatic experiences, creating a cycle of self-doubt and stress that's hard to break.

The coping mechanisms you develop in response to trauma can also influence how you handle stress. These mechanisms might have been helpful in navigating past traumatic experiences. But they can become unhealthy habits that make it harder for you to manage stress and work towards your goals. For instance, you might avoid confronting your stress, bottle up your feelings, or resort to self-criticism. These habits can make it harder for you to stick to your resolutions and increase your stress levels.

Implementing a Trauma-Informed Perspective on Resolutions

To beat New Year's resolution stress, it's important to think about resolutions with a trauma-informed perspective. That means considering how past tough stuff affects your thoughts, actions, and feelings. Understanding how those experiences shape how you see yourself and the world can help you set goals that are kind and real. It can also help to get help from a trauma therapist in Missoula, MT.

They can help you find why you're stressed and learn healthy ways to deal with it. Trauma therapy in Missoula, MT is about making a safe place for people to heal and grow. It gives them tools to get over their tough stuff and live full lives. To have trauma-informed resolutions, be kind to yourself and ask for help. You can grow and change – being perfect isn't what matters.

Strategies to Alleviate Stress from New Year's Resolutions

Dealing with the stress that comes with New Year's resolutions can be a real challenge, especially when you've had traumatic experiences in the past. But it's not impossible. Here are some strategies that can help you alleviate stress and set manageable resolutions:

Setting Attainable, Small Goals

One effective strategy is to set smaller, more attainable goals. Rather than striving for one giant leap, aim for a series of smaller steps. This approach not only makes your journey less overwhelming but also rewards you with a sense of accomplishment along the way. By celebrating each small victory, you reinforce your belief in your abilities and boost your confidence to tackle the next goal.

Practicing Mindfulness and Self-Reflection

It's equally important to be fully present in your journey towards your goals. Mindfulness practices encourage you to stay focused on the present moment and accept it without judgment. This can help alleviate the stress and anxiety associated with the pressure to achieve your resolutions. Self-reflection also plays a crucial role in this process. By understanding your stress triggers, you can devise effective strategies to manage them.

Seeking Professional Help

Remember that it's okay to seek help. A professional trauma therapist in Missoula, MT can provide invaluable support during this time. They can offer insights on healthy ways to process stress, encourage self-compassion, and guide you in setting resolutions that respect your past experiences and current realities. Trauma therapy in Missoula, MT is a safe space for growth and healing. It empowers you with the tools to overcome your challenges and lead a fulfilling life.

Self-Compassion and Kindness

Lastly, be kind to yourself. Self-compassion and kindness are essential when dealing with stress. Understand that it's okay to not be perfect and to make mistakes. Your journey is unique, and every step, regardless of its size, brings you closer to your goal. So be gentle with yourself, celebrate your progress, and remember that you are enough.

Remember to continue implementing these strategies even after the new year. These practices can help alleviate stress in all aspects of life, not just when it comes to setting resolutions. And always remember to prioritize self-care and self-compassion throughout the process. You deserve kindness and support as you work towards your goals and continue to grow.

Navigate Your New Year's Resolutions Stress With a Trauma Therapist in Missoula, MT

Setting and achieving resolutions can be a challenging and stressful experience, especially if you have past traumatic experiences. But with the right strategies and support, it is possible to navigate this stress and achieve your goals. A trauma therapist in Missoula, MT can provide a safe space for you to heal from your past experiences and empower you with tools to manage stress in healthy ways. At Bridger Peaks Counseling, our therapists are committed to nurturing growth and promoting self-compassion. Our professional, caring team of therapists offers trauma therapy in Missoula, MT to help you navigate your New Year's resolutions stress and live a fulfilling life. To start therapy with Bridger Peaks Counseling:

1. Make an appointment online, at your convenience

2. Meet with one of our expert Bozeman depression therapists

3. Set Your Goals While Prioritizing Your Mental Health!

Additional Therapy Services, Workshops and Resources from Bridger Peaks Counseling

In our Bozeman, MT counseling clinic, we can help you through a number of issues including anxiety, worry, stress, depression and more. Our caring team of therapists and professional mental health staff are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops and more tools for client education. We also have a psychiatric nurse practitioner who can provide psychiatric care and medication. We look forward to talking with you soon!

Managing Expectations: Setting Achievable Goals for the New Year in Missoula, MT

As we all know, the start of a New Year is a time when many of us make resolutions. We promise ourselves we'll do better, be better, accomplish more. But how can we ensure that these goals aren't just wishes, but achievable tasks? It's all about managing expectations.

When we set goals, it's important to remember that Rome wasn't built in a day. It means that big changes take time, step by step. Even in Missoula, MT, where the air is clean and the mountains are breathtaking, achieving our goals can be challenging. That's why it's important to make sure we set realistic expectations for ourselves. But what if you've experienced trauma and are struggling to even imagine setting goals?

Reflecting on Your Past Resolutions

With the New Year comes the chance to reflect on past resolutions. What worked? What didn't? When making new resolutions, think about the old ones to avoid repeating the same mistakes. If you didn't achieve your goal last year, don't beat yourself up about it. Instead, take the opportunity to learn from it and adjust your approach for this year.

Also, some resolutions just may not work out. For example, maybe you set a goal to get really good at crocheting but found you didn't enjoy it as much as you thought you would. That's okay! It's important to recognize when a goal may not be the right fit for us. But learning about ourselves through the process is still a valuable experience. For instance, if you've experienced trauma and set the goal to attend therapy, but found it too difficult to open up, that doesn't mean you've failed. It means you've recognized an area where you may need extra support and can adjust your expectations accordingly.

Celebrating Small Wins and Progress

Once we have our goals set, it's important to acknowledge and celebrate small wins along the way. These are steps towards achieving your larger

Using SMART Goals to Make Your Resolutions Count

One effective method for setting achievable goals is using the SMART criteria. This stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Let's break it down and see how this approach can help us in Missoula, MT.

• Specific: Be specific about what you want to achieve. Instead of saying "I want to learn a new language," say "I want to become conversational in Spanish by the end of the year."

• Measurable: Make sure your goal is measurable. This allows you to track your progress and see how far you've come. For example, if your goal is to run a marathon, set specific distances and times for each week leading up to it.

• Achievable: This is where managing expectations comes into play. Set a goal that you believe is achievable for you based on your current abilities and resources. For example, if you want to start a business, be realistic about the time and money it will take.

• Relevant: Make sure your goal aligns with your personal values and priorities. If it doesn't, it may not be as motivating or important to you.

• Time-bound: Set a clear deadline for your goal. This will help keep you motivated and give you something to work towards.

The most important part is making sure your goals align with your personal values and priorities. This ensures that you're working towards something that truly matters to you. If you really don't like learning new languages, then maybe it's not the best goal for you to set.

Balancing Personal Aspirations with Local Realities in Missoula, MT

Navigating personal aspirations can be a tricky process. Especially when these aspirations exist within the unique context of a place like Missoula, MT. Recognizing that personal goals need to adapt to the realities and resources of our local environment is crucial for success. This doesn't mean giving up on your dreams but rather tailoring them to match what's achievable here.

For instance, if you're wanting to learn how to surf, it may be difficult to achieve that goal in Montana. But that doesn't mean you can't find other outdoor activities that bring you joy and fulfillment. Understanding the limitations and opportunities of your local community can help you find a balance between your personal ambitions and community involvement. For example, you can find a local hiking group or join a community sports team.

Adapt Your Goals, Not Your Resilience

It's important to remember that setbacks and challenges are a natural part of achieving any goal. Just like we mentioned above, if you're wanting to do something that's not possible in Missoula, MT, it doesn't mean you should give up on your dream entirely. Instead, be resilient and adaptable. Think of another way you can achieve your goal, or even consider adjusting it to better fit your current situation.

For example, if you can't learn how to surf, make learn how to paddleboard or improve your swimming skills. It allows you to still learn how to do something new and challenging, but also makes it more achievable within your local community. When you stay resilient, at the end of the year, you'll be proud of everything you accomplished. Regardless of whether your goals turned out exactly how you expected.

Celebrating Small Wins and Progress Along the Way in Missoula, MT

Celebrating your small wins and progress is a vital part of the journey to achieving your goals. Often, we're so focused on the end result that we overlook the progress we've made along the way. Yet, every step forward, however small, brings us closer to our objective. Recognizing and celebrating these milestones can provide a much-needed boost of motivation and a sense of accomplishment.

For example, if you are wanting to hike to the top of a mountain, celebrate each time you reach a new trail marker or when you take a moment to enjoy the breathtaking views. These small wins may seem insignificant in the grand scheme of things but acknowledging them can help maintain motivation and keep you on track towards your ultimate goal.

Our Trauma Therapists Use a Similar Approach

Just like setting and achieving goals, healing from trauma can also be a challenging journey. Our therapists understand that recovery is not always a linear process and acknowledge the importance of celebrating progress no matter how small it may seem. In trauma therapy, we often emphasize the importance of celebrating small victories. In the same regard, taking the time to acknowledge your progress towards your New Year's resolutions can help maintain a positive attitude and foster resilience in the face of challenges.

One way to track your progress is by keeping a journal or using a goal-tracking app. Not only can these tools help you stay organized and focused on your goals, but they can also provide a tangible record of your journey and growth. In Missoula, MT, where our trauma therapists work closely with individuals to navigate their paths to healing and growth, we've seen the tremendous impact that celebrating small wins and progress can have. It fosters an atmosphere of positivity and self-compassion, empowering individuals to push through obstacles and stay committed to their goals.

Remember, progress is not always linear and it's okay to have setbacks. What matters most is your ability to pick yourself up, learn from the experience, and continue moving forward. So, celebrate your small wins, be kind to yourself, and remember — every step, no matter how small, is progress.

Set Yourself Up for Success with Trauma Therapy in Missoula, MT

As you embark on your journey towards personal growth and achievement, remember that balance, resilience, and progress are key. And if you're facing challenges related to trauma or looking to heal from past experiences, our team of compassionate and professional trauma therapists in Missoula, MT is here to support you every step of the way. At Bridger Peaks Counseling, we will work with you to create a personalized treatment plan that aligns with your values and goals, helping you navigate toward a brighter future. Our professional, caring team of therapists is dedicated to providing person-centered trauma therapy in Missoula, MT that prioritizes your well-being and empowers you on your journey to healing. To start therapy with Bridger Peaks Counseling:

• Make an appointment online, at your convenience

• Meet with one of our expert Bozeman depression therapists

• Set Realistic Goals and Celebrate Progress!

Additional Therapy Services, Workshops and Resources from Bridger Peaks Counseling

In our Bozeman, MT counseling clinic, we can help you through a number of issues including anxiety, worry, stress, depression, and more. Our caring team of therapists and professional mental health staff are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops, and more tools for client education. We also have a psychiatric nurse practitioner who can provide psychiatric care and medication. We look forward to talking with you soon!

A Guide to Leaning into your Values

In this life, finding meaning and purpose is a universal experience. One way to navigate life is to lean into your values and use them as a guide to find purpose and meaning. Values are guiding principles that shape the way we make decisions, choose relationships, and behave. When we make the choice to align our lives with our core values we can find authenticity, fulfillment, and purpose. This guide will explore the importance of leaning into your values and offer practical tips on how to integrate them into your daily life.

Clarifying your values:

Before we understand how, we must understand what. What are your core values? Values act as a compass, directing behavior and decision-making. We may think we have clarity on that but so often, we hold a wide array of values in our arsenal. It isn’t unreasonable to think that you may hold many values as important. So, let’s start there.

1. Narrow down your values by utilizing Brene Brown’s list of values: https://brenebrown.com/resources/dare-to-lead-list-of-values/. Start by circling any values that resonate deeply with you. For this first run through, don’t think too hard. Circle ten values and write them in a list off to the side.

2. Now is the real challenge. You are going to narrow down your values to two core options. Maybe for you this is easy and you will know immediately. For many, this will be much more challenging. Maybe you start by narrowing down the values to five. Next, if you are stuck, start off by noticing if you have any values on this list that may cover the same ways of being. This could be kindness and caring or giving back and generosity. Another eliminator may be a value that fits within another value such as integrity and honesty. In this case, integrity is likely the first tier value you may want to select. Now go off and pick those two!

3. Now that you have selected your values, try to use each in an elevator pitch. Let’s say you want to define your core values to someone else and one of your core values is reliability. You might say - “I seek reliability in the people around me, my job, and the framework in which I live. This means that I show up on time, I follow-through on commitments, and I look for that in others.” Can you do this for your two values?

Living into your values:

Now that we have defined our values and taken them out for a spin, let’s get some tips for aligning with them more deeply.

1. Set goals that align with your values. You will want to identify both short and long term goals that live out your values. Maybe your goal utilizes one value or maybe it utilizes both. This will add a sense of purpose to your goals and ensure that they align with what matters deeply to you.

2. Make intentional decisions. When decisions arise, consider how an action or event may or may not align with your values. This ensures that all choices big and small reflect your core beliefs, leading to a more intentional life.

3. Participate in regular reflection. Utilize reflection to assess whether your actions and behaviors align with your values. Do not expect perfection but rather an opportunity for growth. Add this to your schedule to ensure it happens regularly.

4. Participate in values-driven conversations with people in your life. Having knowledge of your loved ones’ core values can only strengthen your commitment to living in your values. Bringing people you care about into these conversations or maybe even taking them through this exercise can provide encouragement and make values-based intention a bigger part of your world.

Leaning into your values can add increased depth to your life and the meaning you create along the way. Be kind to yourself as you embark on this journey of discovery. It is not a perfect science but rather a way to find satisfaction in the decisions we make along the way. Good luck!

Brightening Winter Blues: Combating Seasonal Affective Disorder in Bitterroot Valley

Seasonal Affective Disorder, also known as SAD, is a type of depression that comes and goes with the seasons. It tends to start in the late fall and early winter and goes away during the spring and summer. This disorder can make you feel moody and zap your energy.

Now, imagine living in Bitterroot Valley, Montana. A place where winters are not only chilly but can also be long and dark. These conditions can make SAD even more challenging to deal with. But don't worry, it's not all doom and gloom here. There are many ways to manage SAD in the Bitterroot Valley, and this guide will provide valuable information to help you navigate through the winter blues.

Understanding Seasonal Affective Disorder

First, let's get to know what Seasonal Affective Disorder, or SAD, really is. Seasonal Affective Disorder (SAD) is a form of depression that can deeply affect your mood and energy levels. Particularly during the colder months of late fall and winter. It's as if the chilly weather seeps into your emotions, leaving you feeling down and blue.

You might wonder how common this is. It's more widespread than you might think, and certain factors can increase its intensity. For instance, living in places like Bitterroot Valley, Montana, where winters are long and dark, can make SAD symptoms feel stronger. Now, that might sound scary, but remember, it's not about the problems we face, but how we overcome them.

The Impact of Winter in Bitterroot Valley

As we shuffle through the snow in Bitterroot Valley, Montana, we can't miss the changes that come with winter. The air gets a bit nippy, the sun peeks out less and less, and daily life takes a different turn. Just like how bears hibernate and birds fly south for winter, folks around here also adjust their routines. But, some residents might feel more than just the winter chill. They might be experiencing Seasonal Affective Disorder or SAD.

During winter, the days in Bitterroot Valley become shorter and the nights longer. This means less sunshine and more darkness. For some of us, this change can also affect our mood and energy. Sunlight is pretty important for our health and it also helps keep us alert and happy. So, when there's less of it, we might feel a bit down or tired. This is a key part of what makes SAD a challenge during winter.

Winter Also Brings Changes to Our Day-to-Day Lives.

We might spend less time outside because of the cold, or change our activities altogether. Sometimes, these changes can make feelings of SAD stronger. Living in Bitterroot Valley, the residents share many experiences. This includes the beautiful mountain views, the neighborly support, and yes, even the winter blues.

However, the Bitterroot Valley community sticks together, united by shared experiences and common challenges. This is why understanding SAD and learning ways to cope is essential for individuals, families, and the community as a whole. While it can be a challenge to navigate through the colder months, it's important to remember that help is always available. With the right strategies, professional guidance, and community support, overcoming Seasonal Affective Disorder is possible.

Tips for Combating SAD in Bitterroot Valley

Winter in Bitterroot Valley can be challenging, especially for those dealing with Seasonal Affective Disorder. However, there's no need to lose hope. Take heart, as there are effective ways to combat the winter blues and start feeling better. Let's explore some great strategies that can help you uplift your mood and stay positive during this season of darkness.

Light Therapy to Brighten Your Days

One of the best ways to combat SAD is by using light therapy. This involves sitting near a special light box that gives off bright light similar to natural outdoor light. It can help lift your mood and start your day off right. Research has shown that light therapy can be highly effective in treating SAD.

Go Outside and Enjoy the Winter Scenery

It's easy to get caught in a cycle of staying indoors during winter. However, making an effort to go outside and embrace the winter scenery can have a positive impact on your mental well-being. Bitterroot Valley is known for its stunning natural beauty, and even in the winter months, there's still plenty to explore. Take a walk, go ice skating, or try skiing. The fresh air and physical activity can help boost your mood and energy levels.

Make Healthy Lifestyle Choices

Your lifestyle choices can also have a significant impact on SAD. Make sure to eat well, exercise regularly, and get enough rest. These healthy habits will not only improve your physical health but also positively affect your mental well-being. Additionally, consider incorporating relaxation techniques like yoga or meditation into your routine to help manage stress and anxiety.

Connect with Others and Build a Support System

Social support is crucial when dealing with SAD. Reach out to friends and family, join a support group, or seek professional therapy. Being able to share your feelings and experiences with others who understand can make a big difference in how you cope with SAD. Additionally, having a support system can provide a sense of belonging and help reduce feelings of isolation during the colder months.

Depression Therapy For SAD in the Bitterroot Valley, MT

As mentioned above, SAD is a type of depression, and like any other form of depression, it can be effectively treated through therapy. Talking to a therapist who understands the effects of SAD and has experience treating it can be highly beneficial. They can help you develop coping strategies, learn relaxation techniques, and address any underlying issues that may contribute to your seasonal depression.

Depression therapy for SAD is a comprehensive approach that addresses the unique challenges associated with this condition. In Bitterroot Valley, MT, therapists, just like ours at Bridger Peaks Counseling, are well-versed in the symptoms and effects of SAD. They often use a variety of therapeutic strategies tailored to an individual's specific needs. Cognitive-behavioral therapy (CBT), for instance, can help individuals identify and change thought patterns that lead to feelings of sadness and despair, enhancing their ability to manage SAD symptoms.

In some cases, medication might be recommended as a part of a comprehensive treatment plan. Above all, psychotherapy offers a supportive environment where individuals can openly discuss their feelings and experiences, fostering resilience and facilitating recovery. Therapy is not a one-size-fits-all solution, but a personalized journey towards better mental health, and it can provide a lifeline to those grappling with Seasonal Affective Disorder in places like Bitterroot Valley.

Find Support For SAD in the Bitterroot Valley, MT

Living with SAD can feel isolating, but there are ways to connect with others and find support in the Bitterroot Valley community. Depression therapy can be an excellent resource for individuals struggling with SAD, providing guidance, support, and a safe space to explore their feelings. This doesn't have to define your winter experience in Bitterroot Valley. Our professional, caring team of therapists are here to help you at our Bitterroot Valley Counseling Services. To start therapy with Bridger Peaks Counseling:

1. Make an appointment online, at your convenience

2. Meet with one of our expert Bozeman depression therapists

3. Feel supported and equipped to overcome SAD and improve your well-being!

Additional Therapy Services, Workshops and Resources from Bridger Peaks Counseling

In our Bozeman, MT counseling clinic, we can help you through a number of issues including anxiety, worry, stress, depression and more. Our caring team of therapists and professional mental health staff are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops and more tools for client education. We also have a psychiatric nurse practitioner who can provide psychiatric care and medication. We look forward to talking with you soon!