New Year, New Light: A Therapist’s Guide to Mental Wellness, Goal Setting, and Health Improvement

As we step into a brand new year, there's something refreshing about the start that January brings. To me, January smells like new beginnings, mental clarity and intentionality. The possibilities of what this new year can bring seem endless, and we’re all filled with hope that this year will be the one where we make meaningful changes. Whether it’s setting new goals, focusing on health, or nurturing our mental wellness, the turn of the year invites us to reflect on who we are and who we want to become.

As a therapist and a candle maker, I’ve spent years helping people light their inner fire through therapy while also creating physical light in their homes with candles designed to foster relaxation and intention. This unique perspective allows me to see how small acts of self-care and mental clarity can create lasting, positive change. And, I believe that there’s no better time to focus on your wellness than now.

So, let’s dive into how you can create a balanced, healthy, and intentional year by blending mental wellness, goal setting, and health improvement.

1. Mental Wellness: The Foundation of a Happy, Healthy Year

Mental wellness isn’t just about "feeling okay"; it’s about truly nourishing your mind, fostering emotional resilience, and embracing your mental health as an ongoing priority. Too often, we make the mistake of putting our mental wellness on the backburner, thinking that it will take care of itself or that we don’t need to prioritize it because it’s "invisible”. Remember, just because it’s out of sight, doesn’t mean that it’s always out of mind. Sometimes the things that you don’t always see, require the most attention. 

In 2025, let's make mental wellness a non-negotiable. Here’s how:

• Practice Mindfulness: Set aside a few minutes each day to sit quietly, breathe deeply, pray, and tune in to your present moment. Mindfulness helps reduce anxiety, improve focus, and foster a sense of calm in a busy world. I often recommend lighting a candle during your mindfulness practice to create a peaceful, intentional space. 

• Set Boundaries: Saying "no" can be incredibly freeing. Establish boundaries in your work and personal life to ensure you have time for yourself. Saying "yes" to yourself is often the most powerful form of self-care.

• Seek Support: There is no shame in seeking therapy or talking to a trusted friend when you feel overwhelmed. Mental health professionals (like myself!) are here to support you through the tough times, helping you develop coping strategies and self-awareness.

  
  

2. Goal Setting: Focusing on What Truly Matters

As a psychotherapist, I believe in the power of goal setting, but it’s important to approach your resolutions with self-compassion and intentionality. A year is long enough to make meaningful progress, but it’s also easy to get overwhelmed with unrealistic expectations. Instead of aiming for perfection, set goals that are SMART—Specific, Measurable, Achievable, Relevant, and Time-bound. But most importantly, make sure these goals are aligned with your core values. 

For my followers of faith, scripture says “Write the vision and make it plain on tablets, that he may run who reads it. For the vision is yet for an appointed time; But at the end it will speak, and it will not lie” (Habakkuk 2:2-3 NKJV).

Here are a few goal-setting tips for the new year:

• Break Goals into Small Steps: If your goal is to get healthier, don’t just say "I want to lose weight." Break it down. Maybe it’s committing to a morning stretch routine or reducing your sugar intake by 20%. The smaller steps will make the goal feel more achievable.

• Celebrate Progress, Not Perfection: Rather than focusing on the final outcome, celebrate each small victory. If you ran one mile today, celebrate that! Your progress matters, even if it doesn’t always look how you imagined.

• Check-in with Yourself Regularly: At the end of each month, take a moment to reflect on your progress. Have your priorities shifted? Have new goals emerged? Goal setting isn’t static—it’s an ongoing process that evolves with your growth.

• Be Gentle with Yourself: If you fall short of a goal, don’t beat yourself up. Life happens, and sometimes goals need to be redefined. What’s most important is that you don’t give up entirely—keep adjusting and moving forward.

3. Health Improvement: Nourishing Your Body and Mind

Physical health and mental wellness are intricately linked. It’s easier to feel mentally clear when your body feels good, and vice versa. Small, sustainable changes to your physical health can have a profound impact on your overall wellbeing.

Here are a few practices to enhance both your mental and physical health:

• Movement is Medicine: Whether it’s a morning walk, yoga session, or dancing around your living room, movement is essential. Aim for at least 30 minutes of physical activity most days. Movement doesn’t just improve physical health; it releases endorphins, which help reduce stress and improve mood.

• Nourish Your Body: Focus on eating whole, nutrient-rich foods that fuel your body. Your mind will feel more alert and energized when you feed it with healthy options. Stay hydrated, prioritize sleep, and make mindful food choices.

• Quality Sleep: If you’re not already, consider making sleep a priority this year. Sleep is essential for mental and physical restoration. Create a nighttime routine that relaxes your body and mind—perhaps lighting a calming candle with a scent like chamomile or sandalwood before bed.

• Self-Care Rituals: Invest in your self-care through rituals that nurture your mind, body, and spirit. Light a favorite candle, take a warm bath, read a book, or meditate. These small acts of care remind you that you are worthy of time and attention.

4. Lighting the Way: Creating an Intentional Space

As someone who creates candles, I know firsthand how powerful lighting can be in setting the tone for your environment. Candles have an ability to transform a room, making it feel cozy, calm, and inviting. But they can also transform your mindset when you light them with intention.

Consider lighting a candle each day as you set your intentions, reflect on your goals, or meditate. Choose scents that resonate with your aspirations—perhaps a citrus scent for energy, a lavender scent for relaxation, or a woodsy scent for grounding. Every flicker of the flame can serve as a reminder to stay present and intentional with your actions.

I say all of that to say…

As we enter this new year, I encourage you to reflect, reset, and renew. Let’s focus on the small changes, the day-by-day habits, and the intentional moments that will lead to lasting health improvements, clearer mental wellness, and fulfilling goals.

Remember: You don’t need to be perfect to be progress-filled. By cultivating a mindset of patience and self-compassion, you’ll create a year that’s grounded in growth, balance, and positivity.

Wishing you a peaceful and empowering New Year!

With love

Daniela Trotman LCSW