How to Fight the New Year's Blues: A Routine

Kat Schultz
9 minutes ago
2 min read

Starting a new year can bring a lot of painful emotions. Reflecting on the past year can reveal regrets and grief. Looking to the year ahead may bring overwhelm and anxiety. There's a lot riding on the one moment when last year ends and the new year begins. Doom and gloom may reign supreme and urges to self-destruct can become strong.

Having a solid New Year's routine full of activities that fill your cup is crucial to beating the New Year's blues. Intentional positive experiences help build resilience against changing and powerful emotions in both the short term and long term. Here are some ways to ring in the new year that are meaningful and can combat those painful emotions.

Journal on New Year's Eve

Crack open the journal on New Year's Eve and write down everything you're feeling. Journaling is an effective form of processing and moving emotions through yourself and out onto the page. You don't have to reflect on the past year unless you want to. You can just write how you're feeling in the moment.

Practice a New Year's Tradition

Many cultures have practices that welcome the new year. In Spain, they eat 12 grapes, one at each stroke of midnight. In Brazil, they jump over 7 waves on the beach and make a wish with each one. In Denmark, they stand on a chair and leap off as the clock strikes midnight. Consider choosing a tradition to practice yourself. This can help make this seemingly momentous event meaningful in a positive way.

Start the New Year with Favorites

Fill the first day of the new year with your favorite things. Start with your favorite flavor of tea or coffee from your favorite shop. Reread a favorite book or rewatch a favorite movie. Make your favorite snacks and meals. This helps create a positive association with the new year and also it's just a lot of fun!

Take a Social Media Break

The new year can be a triggering time on social media. From weight loss content to resolutions to reflections that might make you compare your lowest points with someone else's highlights, there's a lot to cause upset. Try staying of social media for New Year's Eve and New Year's Day, or the entire week. This can be a helpful detox and a good way to start the year.

Spend Time in Nature

Nature can be very healing. Being in nature can improve our mood and our physical health. Try to get outside on New Year's Day. Whether that's a hike or coffee on the porch, a little bit goes a long way. Practice DBT Mindfulness skills while you're out and really observe, describe, and participate in the moment.

Try out this routine and let us know how it goes! Happy New Year!

We teach these and other skills as part of our DBT trainings for mental health providers and you can learn them for yourself in our self-paced DBT skills course.