Hello 2023!

After the last few years that have felt like a never-ending story, opening the calendar to January of a different year can feel like a breath of fresh air. Putting the past behind and looking forward to the future can bring a big exhale for many of us. Yet, as years past have shown, there are still residuals from the previous year we are continuing to experience and forge through. 

The start of a new year is the time of year the phrase “New Year, New You” along with creating a New Year’s resolution is commonplace. Frequently, goals consist of things similar to “I want to lose X number of pounds”, “I am going to the gym 5 times per week,” or “I am going to mediate every morning.” Creating goals and taking steps to meet them are wonderful. As a therapist, I welcome clients creating goals to facilitate forward movement and growth. However, the challenge with resolutions can come in the form of guilt and shame felt when the forward movement toward the goals stop, or we find ourselves taking steps backwards. Wait, does this mean one should not set goals for the upcoming year?  Absolutely not! Goals can be extremely helpful in creating opportunities for growth when they are reasonable and allow for flexibility which may not be the case will a significant number of goals.

Another way to consider approaching the new year is by envisioning the experiences or characteristics you would like to experience in the coming year. You might be wondering how that is different than resolutions or goal setting? The main difference is a shift in perspective. A vision is broader in scope and can be more expansive. Additionally, it can consist of the things we would like to include in our lives, both in our external world and internally, but without the specific timelines or frequency attached.

So how do we start envisioning? Start with identifying what is important to you, considering your values and beliefs. If you get stuck, try asking yourself some of the following questions:

1.     How do I feel about my relationships – with my significant other, my family, friends, co-workers?

2.     How do I feel about my personal growth (e.g., emotionally or mentally)?

3.     How do I feel about my physical health?

4.     How do I feel about my involvement in my community?

5.     How do I feel about my financial health?

6.     Where do I find joy in my life?

Consider your answers to the questions above and then go one step further. What are the specific things, experiences, characteristics, and opportunities that you want for yourself? Make a list of those answers.

The next step is to determine how to represent what is on your list in a visual way, by creating a vision board. You can be as creative with this part as you would like and make it fun for yourself. This may consist of using magazines or the internet to find pictures, words or symbols or handmade drawings of things that you want to experience, embody, or be more aware of opportunities you encounter. Take all the things that you find and compile them on a poster board (or whatever kind of board/paper you find) and then hang it where you can see it. (If this sounds similar to a collage, you are correct!). As an example, if someone envisioned wanting to become more confident in themselves, they may choose to use the word confident or use pictures of people or situations which represent what confidence looks or feels like to you.

Your vision board will be most beneficial as a reminder of what you want if you see it on a regular basis. Each time you see, it serves as a reminder to be open to opportunities you can create for yourself or that come to you as it relates to whatever is on your vision board. So what if  January 1st has already passed, you might be wondering if you can still do a vision board?  Absolutely! We are not limited by timeframes for this project. Instead focus on starting regardless of the timeline. Also, remember that as your life changes so does your vision. Your vision board can (and should) be changed and updated to accurately reflect your needs and wants.

Now, what if the current limits of your life make it difficult or impossible to accomplish everyone on your vision board? Get creative! If travel is something you envision, put it on your board, but also depict the different ways you can experience travel which might look like getting an international cookbook, finding a foreign TV series, finding an author from that different country, or getting takeout of the food of a county you would like to visit. These activities might not be exactly what you had in mind, but they do help you get closer to reaching your goals.

If creating some sort of resolution feels more authentic to you or you have already made your resolutions, consider reframing them to something with some flexibility. For example, say re-examine my relationship with food instead of going on a diet, or increase my activity level instead of going to the gym a specific number of times per week.

Regardless of whether you chose to do a vision board or create goals, always remember to have compassion and empathy for yourself. We are living in challenging times and are doing the best we can. Finding ways for us to continue to grow, create some joy, and identify hope is important. If you need help with figuring what to include in your vision, we are always here.