As we step into a new year, conversations about mental wellness often center on big goals and resolutions. But what if we shifted the focus from perfection to presence? It's about acknowledging the full picture: all our lives will be filled with struggles, wins and losses of all varieties, and small moments of comfort and joy.
Emotional Awareness: Asking “What Am I Feeling?”
Mental wellness starts with understanding what’s happening inside. A simple practice is to pause a couple of times a day and ask yourself:
“What am I feeling right now?”
This question helps you name emotions instead of ignoring them. Naming feelings reduces their intensity and gives you space to respond with clarity rather than react impulsively. It’s a small habit that builds emotional intelligence over time.
Social and emotional learning (SEL) can help us learn to identify feelings, handle tough situations, make good choices, build healthy relationships and more. If you'd like to learn more, you can sign up to take a free course in SEL here: https://leadingschoolwidesel.casel.org/pages/sign-in-or-create-a-new-account
Learning the Skill of Self-Compassion
Self-compassion means treating yourself with the same kindness you’d offer a friend. When you make a mistake or face a setback, instead of harsh self-criticism, try saying:
“It’s okay to struggle. I’m learning and growing.”
Research shows self-compassion improves resilience and reduces anxiety. It’s not about lowering standards—it’s about creating a supportive inner dialogue that helps you keep moving forward.
Explore some self-compassion practices here: https://self-compassion.org/self-compassion-practices/
Gratitude Without Toxic Positivity
Here are a few ways to practice gratitude without falling into toxic positivity:
Start small: Write down one thing you’re thankful for each day, even if it’s as simple as a warm cup of coffee.
Honor your feelings: Gratitude doesn’t erase pain. It coexists with it. You can be grateful and still acknowledge hardship.
Focus on meaning: Instead of listing things, reflect on why they matter to you.
Want to take it a step further? Get started on a gratitude journaling practice here: https://ggia.berkeley.edu/practice/gratitude_journal
This year, let’s make mental wellness a journey, not a destination. Gratitude, emotional awareness, and self-compassion are steps toward balance, resilience, and joy.