As the new year approaches, many of us set big, brilliant goals and dream of the great things we hope to achieve over the next twelve months. However, somewhere along the way, challenges come. Many of us might find our passion getting shaky, our focus fading, or challenges piling up – most times by the second quarter of the year. These mental roadblocks can derail even the most ambitious plans if left unaddressed. So how do we ensure that our goals don’t get abandoned when things get hard?
We learn to build mental fortitude and care for our mental well-being. When we understand the mental health challenges that will come to us and how to equip ourselves with the tools and strategies to help us overcome them, we can truly thrive as we go after our dreams.
The Role of Mental Health in Goal Achievement
Mental health is critical to our productivity. A balanced mental state helps to strengthen our focus, fuels creativity and helps to maintain the energy you need to navigate challenges that will come. However, mental health challenges such as anxiety, self-doubt, and negative thought patterns can cripple progress, leaving us overwhelmed and unmotivated.
Addressing these issues begins with acknowledgement and preparation. Rather than just focusing on motivation and discipline – things that are absolutely important for goal achieving – we must also plan for the inevitable shifts in our mental state. This will help us to be able to handle challenges and continue to do our best to achieve our visions and goals.
Common Mental Health Challenges While Pursuing Goals
Pursuing big, brilliant goals often brings unique mental health challenges. These include:
- Negative Thought Patterns: Persistent self-criticism can drain our confidence and hinder progress.
- Self-Doubt: Questioning one’s abilities and capacity can create unnecessary hurdles.
- Fear of Success or Failure: Both can lead to mental paralysis and avoidance behaviours because we eventually talk ourselves out of doing things.
- Anxiety: Worrying about outcomes may challenge clarity and decision-making.
- Depressive Episodes: Loss of motivation and energy can make tasks feel overwhelming and harder than they are.
- Codependency: Relying heavily on others for validation or support can create additional stress.
- ADHD and Time Management: Difficulty staying organized can lead to feelings of overwhelm.
Recognizing these challenges is the first step toward overcoming them. By identifying specific barriers, we can implement strategies and tools to regain balance and momentum.
Five Tools to Improve Mental Wellbeing While Pursuing Goals
Here are five tools you can use to help you improve and maintain good mental health as you work on your goals for 2025:
- Mindfulness and Meditation
- Start each day with 5-10 minutes of meditation or a mindfulness practice. This will help to centre your thoughts, reduce stress, and set a positive tone for the day.
- In moments of overwhelm, practice deep breathing exercises for relief and calm to your nervous system.
- Journaling for Clarity
- Spend time reflecting on your thoughts, stresses, and achievements. Journaling offers a space to process emotions, recognize patterns, and celebrate wins.
- Spend time reflecting on your thoughts, stresses, and achievements. Journaling offers a space to process emotions, recognize patterns, and celebrate wins.
- Movement and Physical Health
- Engage in regular physical activity. It doesn’t have to be intense; walking, stretching or dancing works. Exercise improves mood, reduces stress, and boosts energy levels.
- Ensure you’re eating balanced meals and staying hydrated. Physical health is connected to mental wellbeing so pay attention to that as well.
- Set Achievable Sub-Goals
- Break up larger goals into smaller, manageable sub-goals. This minimizes feelings of overwhelm and provides a sense of accomplishment with each task completed.
- Reward yourself after completing tasks to maintain motivation and celebrate progress.
- Establish Boundaries and Rest
- Maintain boundaries between work and personal life to prevent burnout. Schedule time for rest, whether it’s physical (e.g., proper sleep), mental (e.g., unplugging from social media), or emotional (e.g., spending quiet time in nature).
- Reflect on your boundaries regularly and adjust them as needed to protect your mental health.
Final Thoughts
Your big, brilliant goals for 2025 are within reach—but you have to prioritize your mental health while you are working on them. Remember: you are more than your achievements. Caring for your mental well-being ensures that you thrive not only in your pursuits but also in life as a whole.
As you embark on this journey, take small, consistent steps toward mental wellness. Celebrate your progress, practice self-compassion, and use helpful tools and strategies to navigate mental health challenges. With a strong, healthy mind, you can make those goals and intentions your reality. Here’s to thriving in 2025 and beyond!
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Paula-Kaye Murphy is a young woman who understands what it means to struggle with one’s mental health with no help. As a result of this, she has dedicated herself to encouraging and educating persons on mental health as well as advocating for those struggling with mental illness. Her work can be found at thestilledsoul.wordpress.com where she focuses on topics of Mental Health and Faith.
Paula-Kaye Murphy is a young woman who understands what it means to struggle with one’s mental health with no help. As a result of this, she has dedicated herself to encouraging and educating persons on mental health as well as advocating for those struggling with mental illness. Her work can be found at thestilledsoul.wordpress.com where she focuses on topics of Mental Health and Faith.