Week 38: Navigating a Tough Start to the New Year
The start of a new year often brings hopes for fresh beginnings, however for many, this January feels especially heavy. The California fires have left families displaced and communities shattered. Political unrest continues to spark uncertainty, and the ongoing struggles of marginalized groups weigh heavily on us. These challenges reveal just a fraction of the countless hardships faced by individuals and communities around the world. Some are directly affected, others are supporting loved ones through pain, and many are quietly navigating their own personal struggles amid the chaos.
It’s a lot to carry. And in times like these, it’s no surprise that focusing on personal goals or resolutions might feel out of reach. This isn’t a failure—it’s a reflection of our shared humanity in difficult times.
In this post, I want to acknowledge the weight of what you may be carrying and explore practical ways to navigate these heavy times.
Acknowledging the Weight
First, let’s take a moment to honor the heaviness you might be feeling. Empathy and care for others are powerful, but when paired with personal hardships, they can become overwhelming. Recognizing your own emotions is essential, whether you are supporting those directly affected, struggling yourself, or simply feeling the emotional weight of the world. Take a moment to ask yourself:
What am I feeling right now, and where is it coming from?
What emotions are mine, and what might I be absorbing from others or the world around me?
What do I need in this moment to feel even a little more grounded?
Once you have these answers, the next step is to give yourself permission to act on them. Here are some actionable steps:
Honor Your Feelings: Give yourself space to feel without judgment. Whether it’s sadness, anger, or overwhelm, your emotions are valid.
Redirect Energy Thoughtfully: If certain stressors are beyond your control, focus on what you can influence. This might mean decluttering your space, preparing a comforting meal, or dedicating time to a meaningful activity.
Seek Support: Sometimes, acknowledging the weight means recognizing that you can’t carry it alone. Reach out to those you trust or consider professional support if needed.
Identifying what you need to feel grounded is only the beginning—acting on those needs is the real work of self-care.
Balancing Compassion with Self-Care
It’s tempting to pour all your energy into helping others or staying glued to news updates, but balance is key. You cannot pour from an empty cup. Here are some ways to refill yours:
Limit News Consumption: Stay informed, but set boundaries. Maybe it’s 15 minutes in the morning or one update in the evening. Constant exposure to devastating news can overwhelm your nervous system.
Engage in Grounding Activities: When the world feels chaotic, grounding yourself in the present moment can be a powerful antidote. Try:
Deep breathing or a short mindfulness exercise.
A walk outdoors to connect with nature.
Journaling to release pent-up emotions.
Lean on Your Community: Connection is a protective factor against emotional burnout. Reach out to loved ones or join a community group—even virtual connections can remind you that you’re not alone.
Give Yourself Permission to Rest: The start of the year doesn’t have to be a sprint. Allow yourself to pause and rest when needed. Your goals will wait for you, and you’ll approach them with more clarity and energy if you’re not running on empty.
Reframing Goals in a Heavy Season
If you’ve set ambitious New Year’s resolutions, it’s okay to reassess them. Goals don’t have to be rigid; they can evolve to fit your current reality. Here’s how:
Focus on the Next Step: This blog has often celebrated the power of small victories—one of my favorite themes. Instead of aiming for the entire goal, ask, “What’s one small step I can take today?” Small wins create momentum and remind us that progress, no matter how modest, matters.
Practice Self-Compassion: If you’re not making the progress you’d hoped for, remind yourself that you’re doing the best you can under challenging circumstances.
Set “Enough” Goals: Goals don’t have to be grand to be meaningful. Maybe “enough” is simply prioritizing your mental health or showing up for your family.
Finally….
In heavy times, it’s important to remember that coping isn’t about fixing everything at once—it’s about finding moments of steadiness and meeting yourself with kindness. Whether it’s a small act of self-care, a deep breath, or reaching out for support, each step you take matters. The path forward doesn’t have to be perfect; it just needs to honor where you are right now.
You are allowed to rest, to reassess, and to simply be.
