Mental health experts explore the pressure to make drastic changes in the new year and how it can negatively impact mental health. They also share alternative, more sustainable approaches to self-improvement
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The arrival of a new year is often accompanied by a sense of optimism and renewed enthusiasm to make big changes to our lives. While many resolve to quit bad habits, get healthier, or learn new skills, these aspirational resolutions may overwhelm you. The temptation to undergo significant changes can backfire rapidly, resulting in inflated expectations, psychological distress, and even physical injury.
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The key to sustainable progress, however, remains adopting a more realistic approach. When it comes to tempting lofty goals, it becomes critical to remember that the most effective way to create meaningful change is through small, consistent steps. To help you switch to a sustainable path of progress this year, we’ve got two mental health experts to delve into why people fall into this extreme resolution trap, the drawbacks of such resolutions, and practical tips you can adapt.
Why do people feel compelled to make drastic changes at the start of the New Year?
The prospect of a fresh start at the start of the year frequently sparks a desire for change. “On a psychological level, the beginning of a new year is viewed as a chance to start again. To make the upcoming year distinct from the previous one, this may occasionally force people to abandon their established routines and adopt extreme measures. Additionally, social media posts and advertising efforts that showcase personal changes provide the impression that people are under pressure to ‘improve’ themselves in some way,” explains shares Dr. Harsha G T, consultant – psychiatry, Manipal Hospital Yeshwanthpur.
The psychiatrist tells us that drastic changes often stem from motivation rather than necessity. He shares, “For instance, when we acquire something new—be it a car, a home, or even a marriage—we tell ourselves that this is an opportunity to behave differently, to maintain or handle it better. Similarly, the new year is seen as the perfect time for self-improvement, but this enthusiasm towards massive change can be both unrealistic and counterproductive.”
The negative impact of extreme resolutions on mental health
Mental health can be significantly impacted by the urge to make drastic changes. “Anxiety, remorse, and feelings of inadequacy might surface when resolutions are not reached in the expected amount of time. People may feel demotivated or exhibit symptoms of depression if they start rigorous exercise or diet routines and don't notice results. The more significant process of incremental improvement may be overshadowed by the impractical quest for perfection. These failures' emotional toll frequently raises stress levels, which can worsen pre-existing mental health issues or cause burnout,” suggests Harsha.
He also warns of a vicious cycle of guilt and negative self-worth when people are not able to fulfill their resolutions. He says, “A cyclic loop is created by the mental strain of attempting to reach impossible goals where tension and anxiety increase until people give up on their resolutions completely. This can contribute to feelings of defeat and exacerbate a negative self-image, undermining confidence and motivation.”
The common pitfalls of setting unrealistic New Year’s resolutions
Extreme resolutions can negatively impact the health of individuals. Harsha outlines the most common pitfalls of settling unrealistic New Year resolutions below:
Unrealistic goal setting
The desire for big changes can lead to setting unrealistic resolutions such as extreme dieting, quitting substances like alcohol, cigarettes or other substances, and committing to hours of exercise every day that are often not feasible.
Cycle of frustration
Failure to achieve desirable results eventually creates a cycle of disappointment and frustration. For instance, many individuals start their year determined to lose weight or get fitter, often by following crash diets or overexerting themselves in the gym.
Physical harm
These intense shifts in behaviour, however, can lead to physical harm such as injuries, muscle strain, or exhaustion. In the case of substance use, quitting alcohol or smoking abruptly can trigger withdrawal symptoms that range from headaches and anxiety to seizures, making it difficult to continue with such drastic resolutions.
Extreme dieting
In terms of dieting, many people opt for extreme forms of fasting or restrictive diets, like eliminating entire food groups or following extreme caloric deficits. This can result in health complications, such as hypoglycemia, fatigue, and irritability, not to mention cognitive impairment or mood swings. These kinds of drastic changes are not only unsustainable but also dangerous without professional guidance.
How can individuals shift their focus from drastic changes to gradual, sustainable improvements?
While making New Year’s resolutions, one needs to understand the impact of a meaningful transformation or change to shift their focus from a drastic change to sustainable improvements. “This involves changing your mindset to prefer gradual development over achieving perfection,” poses Dr. Ajit Dandekar, head of the department of Mental health, Nanavati Max Super Speciality Hospital, Mumbai.
He further stresses the importance of course correction, “Being ready for course correction when facing challenges and motivated when things don’t go your way can help you change the focus from overnight success. ‘Abstinence-violation effect,’ is when an individual considers minor hurdles to be total failure of a project. Take possible slip-ups into account, learn from mistakes and become more resilient. As explained in addiction psychology, every relapse is an opportunity to improve and ensure a successful recovery.”
Dandekar suggests that the easiest way to focus more on gradual improvements is to set specific milestones to achieve your goals and be optimistic. He says, “Give more attention to achieving your goals rather than falling into the trap of being overambitious. Individuals who set the resolution of being fit, are less likely to succeed as compared to those who decide to walk for at least 30 minutes, four times a week. Focus more on a positive approach rather than setting negative goals. Setting a goal to eat nutritious food, is more likely to succeed than quitting junk food.”
He concludes by stating the significance of acknowledging your progress, “Most importantly, celebrate these milestones which will further encourage you to be on the path of gradual, sustainable improvements.”
5 strategies for setting realistic and achievable goals
To leverage the motivation behind New Year resolutions, one can adapt the following five strategies shared by Dandekar for sustainable improvements:
Frame them smartly
The goals should be specific, measurable, achievable, relevant, and milestone-oriented. Applying these factors will help you narrow down your ambitions into achievable targets and supervise your progress. For example, instead of resolving to lose 40 kg, aim to lose 5 kg every month, by exercising at least thrice a week.
Start small, end big
Don’t set too many challenges in your path, right at the start. As per the research, starting with only a couple of changes in your current routine and expanding as you achieve them will help you gain more confidence. If you want to quit drinking alcohol, decide to drink only on the weekends first, then reduce it gradually to twice a month and continue reducing the frequency over months.
Anticipate and plan
Carefully chart all possible challenges in your path, and make plans to address them. For example, if you cannot visit the gym on some days due to extra working hours, plan simpler office or home workouts which can help you sustain the habit rather than skipping altogether.
Positive approach
Approach dictates motivation to achieve a goal. A positive approach is more motivating than planning to ‘quit,’ ‘reduce,’ or ‘skip’ as resolutions. Frame it as something you want to achieve rather than avoid. Decide to drink water during free time, rather than quitting smoking.
Monitor and modify
Keep a daily track of your goals and don’t hesitate to modify them if the set targets are unachievable. What’s important is to bring a positive change in your life and not transform it overnight. Flexibility is key, as progress never takes place as planned. Change goals based on your experience and stay motivated to continue on the path of achieving your resolutions.
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