As we conclude 2024, we at DreamU Psychiatric Support Services want to acknowledge your dedication to mental health and personal growth through periods of anxiety and depression, as well as life and emotional challenges. With the addition of resilience and breakthrough moments, many individuals this year have demonstrated remarkable courage in their therapeutic journeys. As mental health professionals, we have been privileged to witness some of this progress, which we can attribute to individuals demonstrating resilience, learning new coping mechanisms, and navigating various challenges by utilizing emotional regulation skills.
Understanding the Therapeutic Value of Gratitude
Research shows that practicing gratitude can significantly impact mental well-being by increasing dopamine and serotonin levels. While managing mental health conditions can be challenging, recognizing small victories is crucial for cognitive restructuring. Whether successfully implementing a grounding technique, completing your daily medication routine, or practicing self-compassion, these achievements are vital steps in your recovery journey.
Setting Goals for Mental and Physical Wellbeing in 2025
As we approach the new year, let's focus on setting holistic, achievable goals that support both your mental and physical health. Here are evidence-based suggestions:
Examples of Mental Health Goals:
Cognitive Behavioral Goals
Practice thought recording and challenge negative cognitive distortions
Develop and maintain a mood-tracking routine
Learn and apply three new therapy skills
Mental Health Management
Establish a consistent self-care routine
Develop a regular sleep hygiene routine
Practice progressive muscle relaxation daily (e.g., stretching, mindfulness, etc.)
Maintain medication compliance and therapy appointments
Create a crisis prevention plan
Social-Emotional Development
Build boundaries in relationships using assertiveness training (3C's: Confident, Clear, and Controlled)
Participate in group therapy for additional support
Develop a support network outside of clinical settings and virtual environments
Practice interpersonal effectiveness skills (e.g., communication, compassion, understanding)
Examples of Physical Health Goals:
Smoking Cessation
Set a quit date within the first quarter of 2025
Consult with a healthcare provider about nicotine replacement therapy
Join a smoking cessation support group
Nutrition and Diet
Plan and prep healthy meals weekly
Increase water intake to 8 glasses daily
Reduce processed food consumption
Eat to nourish your body
Self-Care Routine
Take walks in nature
Simple stretching exercises
Deep breathing exercises
Take time for the healthy activities you enjoy
*Remember to celebrate small progress and set achievable goals.*
Goal Strategy
*Consider these proven approaches for achieving your goals:
Mental Health Strategies:
Work with your provider and therapist to align your individual goals with your treatment plan
Use therapeutic skills learned in sessions (e.g., I instead of You statements, mindfulness, deep breathing, etc.)
Track progress through behavioral activation (stressor + reaction= behavior)
Maintain a professional support network and communicate your needs
Develop a setback prevention plan (*Remember that we are all human and perfection is not reality: E.g., I shouldn't have yelled.
Setback plan: Next time, I will ask myself, is this worth getting upset over before I react?)
Physical Health Strategy
Schedule regular check-ups with healthcare providers
Use habit-tracking apps for accountability
Join support groups or fitness classes
Set small, achievable milestones
Celebrate progress with healthy rewards
Your Therapeutic Progress at DreamU
From a clinical perspective, identity formation (understanding who you are as an individual) and self-worth (what you believe you deserve) are crucial components of mental health recovery. Your worth isn't determined by external validations (what others think of you or how many people like you) or achievements (your number of degrees, how much money you have, or material things you possess), but rather by your intrinsic value as a person (what from a holistic perspective makes you who you are). At DreamU, we utilize evidence-based approaches to help you recognize and build upon your inherent strengths.
As mental health professionals, we understand that recovery is not linear; it follows a unique path for each individual. The progress you've made in your journey, whether in emotional regulation, trauma processing, or anxiety management, builds resilience for future challenges. At DreamU, we believe that psychological well-being requires a combination of clinical expertise and genuine compassion but ultimately depends on your commitment to caring for yourself by genuinely living, not just existing. We're grateful to support each of our patients through their path to wellness. We often remind our patients:
"Mental health conditions are just one aspect of who you are, like any other medical condition. They do not define you. You are unique, purposeful, and valued. You were wonderfully made as you are, with endless opportunities ahead and people who care deeply about your journey."
Looking ahead to 2025, each therapeutic tool you've learned, the coping strategy you've mastered, and the moment of self-awareness you've gained form the foundation of your transformative journey. At DreamU, we believe wholeness begins with your commitment to growth. As we often say:
"If You Can Dream It, You Can Achieve It, Your Path to Wholeness Begins With You!"
Your progress stems from your openness to change, dedication to the journey, and commitment to achieving your dreams. We are here to support you every step of the way as you become the person you aspire to be, and we're proud of your continued dedication to reaching your goals. Happy Holidays!
The DreamU Mental Health Team
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