Resetting Our Mental Health with Acceptance and Commitment Therapy
As the New Year dawns, many of us find ourselves reflecting on the past and looking ahead with hope. It’s a natural time for self-assessment, but instead of setting traditional resolutions—which often focus on fixing perceived flaws—the New Year offers a unique opportunity to recommit to values-driven actions that nurture our mental well-being. From an Acceptance and Commitment Therapy (ACT) perspective, this is not about striving for perfection or erasing difficulties. Instead, it’s about cultivating a meaningful life through acceptance, mindfulness, and purposeful commitments.
The Pitfall of Traditional Resolutions
Traditional New Year’s resolutions often aim for significant changes: losing weight, quitting a habit, or achieving a milestone. While these goals are well-intentioned, they often stem from a place of self-criticism or societal pressure. This approach can inadvertently set us up for feelings of failure if we don’t meet rigid expectations. Moreover, resolutions tend to focus on outcomes, which we can’t always control, rather than on processes that align with our core values.
ACT encourages us to step away from this cycle. Rather than framing the New Year as a time to fix ourselves, we can see it as an invitation to reconnect with what truly matters and to act in ways that honor our values, even when challenges arise. This shift in perspective can help reduce the burden of self-judgment and open the door to greater psychological flexibility.
Reflecting on Your Values
Values are the heart of ACT. They represent what is deeply important to us, guiding how we want to behave and what kind of person we want to be. Unlike goals, values are not something to achieve but rather qualities we bring to our actions. For example, if you value kindness, your commitment might involve being compassionate toward yourself and others, regardless of external outcomes.
To start, take a moment to reflect on the past year. Ask yourself:
- What brought me a sense of fulfillment or connection?
- When did I feel aligned with my values?
- Are there areas where I’ve drifted from what matters most to me?
This exercise isn’t about judgment; it’s about noticing. From here, you can identify the values you’d like to prioritize in the coming year and consider how they might shape your mental health commitments.
Committing to New Actions
Once you’ve clarified your values, the next step is to create actionable commitments. In ACT, these are not rigid rules but flexible guides that help you move toward your values. Start small and specific. For example:
- If you value connection, you might commit to calling a loved one weekly or joining a community group.
- If you value growth, you might explore therapy, start journaling, or learn a new skill.
- If you value self-care, you might schedule regular breaks or practice mindfulness for five minutes a day.
Remember, commitments are not about perfection. They’re about showing up, even when it’s hard. You might stumble—and that’s okay. Each moment offers a chance to recommit.
Practicing Acceptance and Mindfulness
A cornerstone of ACT is acceptance—the willingness to experience difficult emotions, thoughts, and sensations without struggling against them. The New Year can bring excitement but also anxiety or doubt. Practicing acceptance doesn’t mean resigning yourself to suffering; it means making space for these experiences while still moving toward your values.
Mindfulness can support this process. By staying present, you can notice when your mind wanders to self-criticism or unhelpful comparisons. Gently bring your focus back to the present and remind yourself of your values. Over time, this practice can help you build greater psychological flexibility and resilience.
Embracing the Journey
The beauty of a values-driven approach is that it transforms the New Year from a deadline for achievement into a journey of ongoing growth. It’s not about becoming someone new but about becoming more authentically you. Each step, no matter how small, is a victory when it aligns with your values.
As you step into the New Year, consider letting go of rigid resolutions and instead embrace commitments that reflect your true self. Be kind to yourself as you navigate this process. Life will continue to have its ups and downs, but by staying anchored in your values, you can create a sense of purpose and fulfillment that carries you through—not just this year, but for many years to come.
If you live in Washington State, and you would like to make an appointment, please feel free to contact me here. I’m looking forward to hearing from you.
:), Susan Reimers, JD/LICSW
TRANSCENDENT MENTAL HEALTH 