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Lake Superior Shore near Thunder Bay, Ontario

Winter asks something very different of us than the rest of the year. While spring celebrates growth and summer rewards productivity, winter whispers a quieter invitation: slow down, turn inward, rest. From a mental health perspective, this season isn’t an interruption to growth — it’s an essential part of it.In our culture, stillness is often misunderstood as stagnation. We equate movement with progress and busyness with worth. So when winter arrives — with its shorter days, heavier mornings, and natural pull toward rest — many people feel guilt or anxiety for not “doing enough.” But nature tells a different story.Winter is not a pause in life. It is preparation.<figure id="figure-cj9uzqop7rmkr33b56"><img id="cj9uzqop7rmkr33b56" src="https://media.gettyimages.com/id/1421627987/photo/close-up-woman-in-a-plaid-drinking-hot-tea-petting-a-relaxed-cat-on-the-sofa-at-home-cozy-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lrYgrXxYP5mgSId9braRpeJzgtMj8ZzU9YwBcWdfRVY=" alt="Close-up woman in a plaid drinking hot tea, petting a relaxed cat on the sofa at home. Cozy and comfortable winter or autumn weekends. Pleasant ways to keep warm. Take a break and relax." title="Close-up woman in a plaid drinking hot tea, petting a relaxed cat on the sofa at home. Cozy and comfortable winter or autumn weekends. Pleasant ways to keep warm. Take a break and relax." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1421627987/photo/close-up-woman-in-a-plaid-drinking-hot-tea-petting-a-relaxed-cat-on-the-sofa-at-home-cozy-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lrYgrXxYP5mgSId9braRpeJzgtMj8ZzU9YwBcWdfRVY=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The Myth of “Nothing Is Happening” On the surface, winter can look barren. Trees are bare. Gardens are frozen. Fields appear empty. Yet beneath the soil, an extraordinary amount of activity is taking place. Roots deepen. Systems restore. Energy is conserved and redirected.From a mental health standpoint, this mirrors what happens when we allow ourselves seasons of rest. Emotional processing, nervous system regulation, grief integration, creativity, and insight often occur beneath the surface. Just because there’s no visible output doesn’t mean there’s no meaningful work being done.In fact, some of the most important psychological growth happens when we stop pushing and start listening.<p style="border-color: #e5e7eb; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(62,172,255,.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; --tw-transform: translateX(0) translateY(0) rotate(0) skewX(0) skewY(0) scaleX(1) scaleY(1); --tw-border-opacity: 1; font-size: 17.46px; line-height: 28px; font-weight: 400; font-family: Poppins, sans-serif;" data-mce-style="border-color: #e5e7eb; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(62,172,255,.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; --tw-transform: translateX(0) translateY(0) rotate(0) skewX(0) skewY(0) scaleX(1) scaleY(1); --tw-border-opacity: 1; font-size: 17.46px; line-height: 28px; font-weight: 400; font-family: Poppins, sans-serif;"><img id="1854sif3amkr2zz2t" src="https://media.gettyimages.com/id/2165493880/photo/hands-holding-hyacinth-bulbs-before-planting-in-the-ground.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=i1_C5B8dxZoTrXVe5ObXiKzZ_p_YxISN8wxqlAIBb5s=" alt="hands holding hyacinth bulbs before planting in the ground" title="hands holding hyacinth bulbs before planting in the ground" class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2165493880/photo/hands-holding-hyacinth-bulbs-before-planting-in-the-ground.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=i1_C5B8dxZoTrXVe5ObXiKzZ_p_YxISN8wxqlAIBb5s=" data-mce-style="aspect-ratio: 16/9; object-position: center center;" style="border-color: rgb(229, 231, 235); --tw-scale-x: 1; --tw-scale-y: 1; --tw-pan-x: ; --tw-pan-y: ; --tw-pinch-zoom: ; --tw-scroll-snap-strictness: proximity; --tw-gradient-from-position: ; --tw-gradient-via-position: ; --tw-gradient-to-position: ; --tw-ordinal: ; --tw-slashed-zero: ; --tw-numeric-figure: ; --tw-numeric-spacing: ; --tw-numeric-fraction: ; --tw-ring-inset: ; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(62,172,255,.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; --tw-blur: ; --tw-brightness: ; --tw-contrast: ; --tw-grayscale: ; --tw-hue-rotate: ; --tw-invert: ; --tw-saturate: ; --tw-sepia: ; --tw-drop-shadow: ; --tw-backdrop-blur: ; --tw-backdrop-brightness: ; --tw-backdrop-contrast: ; --tw-backdrop-grayscale: ; --tw-backdrop-hue-rotate: ; --tw-backdrop-invert: ; --tw-backdrop-opacity: ; --tw-backdrop-saturate: ; --tw-backdrop-sepia: ; --tw-transform: translateX(0) translateY(0) rotate(0) skewX(0) skewY(0) scaleX(1) scaleY(1); --tw-border-opacity: 1; --tw-filter: ; --tw-backdrop-filter: ; --tw-bg-opacity: 1; background-color: rgb(243, 244, 246); width: 640px; aspect-ratio: 16 / 9; object-position: center center;">The Bulb Beneath the Earth Imagine a flower bulb planted in autumn. All winter long, it rests in&nbsp;darkness, surrounded by cold soil. There are no signs of life above ground. No proof of progress. And yet, inside the bulb, cellular changes are occurring that make spring blooming possible.If we were to dig it up in January and criticize it for not flowering yet, we’d miss the point entirely.Humans aren’t so different. Periods of emotional quiet, fatigue, or withdrawal are often times when we are reorganizing internally — making sense of experiences, recalibrating boundaries, and restoring depleted systems. These seasons are not failures; they are foundations.Rest as Active Healing Rest is not passive. From a nervous system perspective, rest allows the body to shift out of chronic survival mode and into repair. It supports&nbsp;emotional regulation, memory consolidation, and resilience. Without adequate rest, healing simply cannot occur.Wintering may look like:<ul><li>Needing more sleep</li><li>Wanting fewer social engagements</li><li>Feeling reflective or introspective</li><li>Letting go of constant productivity</li><li>Allowing yourself to be “good enough” instead of exceptional This isn’t laziness. It’s wisdom.</li></ul>Just as the earth conserves energy in winter, your mind and body may be asking for gentleness, simplicity, and care.<figure id="figure-q9s3v71qlomkr3b5ii"><img id="q9s3v71qlomkr3b5ii" src="https://media.gettyimages.com/id/2247632231/photo/thoughtful-sad-woman-sitting-on-a-windowsill.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=afXG6w-qgEBBOTmlxZwMg8zax86UUOd1hYzzJBjJ8q0=" alt="Thoughtful sad woman sitting on a windowsill" title="Thoughtful sad woman sitting on a windowsill" class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2247632231/photo/thoughtful-sad-woman-sitting-on-a-windowsill.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=afXG6w-qgEBBOTmlxZwMg8zax86UUOd1hYzzJBjJ8q0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Letting Go of the Pressure to Bloom Year-Round Many people struggle during winter because they expect themselves to function at the same pace and capacity as they do in brighter months. This expectation alone can fuel shame, anxiety, and burnout.Mental health improves when we give ourselves permission to be seasonal beings.You are allowed to:<ul><li>Not have big goals right now</li><li>Pause instead of push</li><li>Heal without producing something to show for it</li><li>Trust that rest is productive, even if it doesn’t look impressive Growth is cyclical. Blooming all the time would exhaust any living thing. <figure id="figure-x91ue8mcsmkr35tdp" class=""><img id="x91ue8mcsmkr35tdp" src="https://media.gettyimages.com/id/2235660442/photo/a-woman-in-a-white-down-jacket-sits-reclining-on-a-wooden-armchair-in-a-snowy-forest-relaxing.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=1mlx9uLBXflVFrgl9LH3_JNd1PKqirJEFU7IS5NX1Zc=" alt="A woman in a white down jacket sits reclining on a wooden armchair in a snowy forest. Relaxing in nature after the Christmas holidays" title="A woman in a white down jacket sits reclining on a wooden armchair in a snowy forest. Relaxing in nature after the Christmas holidays" class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2235660442/photo/a-woman-in-a-white-down-jacket-sits-reclining-on-a-wooden-armchair-in-a-snowy-forest-relaxing.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=1mlx9uLBXflVFrgl9LH3_JNd1PKqirJEFU7IS5NX1Zc=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure></li></ul>Trusting the Process Wintering requires trust — trust that something is happening even when you can’t see it. Trust that slowing down will not undo you. Trust that honoring this season will make future growth stronger, not weaker.When spring comes, bulbs don’t bloom because they worked harder in winter. They bloom because they rested when rest was required.So if you find yourself feeling quieter, softer, or slower right now, consider this: perhaps you are not falling behind. Perhaps you are becoming rooted.And when the time is right, what emerges will be shaped by the care you offered yourself in the dark.<figure id="figure-0es4s5xjvomkr2ym1s"><img id="0es4s5xjvomkr2ym1s" src="https://media.gettyimages.com/id/2234437910/photo/warm-drink-on-the-porch-of-an-a-frame-cabin-in-a-serene-winter-forest-during-the-early.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=qcn2SVbAyS2u8qAu5JcG0sD7LfWi8HCAxqvZ5caMmR4=" alt="warm drink on the porch of an A-frame cabin in a serene winter forest during the early morning light. A woman drinks coffee or tea in a quiet evening in a house near the forest in the late evening." title="warm drink on the porch of an A-frame cabin in a serene winter forest during the early morning light. A woman drinks coffee or tea in a quiet evening in a house near the forest in the late evening." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl selected" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2234437910/photo/warm-drink-on-the-porch-of-an-a-frame-cabin-in-a-serene-winter-forest-during-the-early.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=qcn2SVbAyS2u8qAu5JcG0sD7LfWi8HCAxqvZ5caMmR4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;" data-mce-selected="1"></figure>

Wintering: The Mental Health Work of the Quiet Season

As the seasons change, particularly during the transition to fall and winter, some adolescents may experience a shift in mood known as seasonal depression or Seasonal Affective Disorder (SAD). This condition can have a profound impact on their daily lives, and it's crucial for parents, educators, and peers to recognize and address the signs early on.

<figure id="figure-osbricyltkmkfn72qj"><img id="osbricyltkmkfn72qj" src="https://media.gettyimages.com/id/2181863468/photo/young-beautiful-depressed-and-sad-girl-sitting-alone-for-christmas-eve.jpg?b=1&s=2048x2048&w=0&k=20&c=sHXCuRMwraJSrLej12mEuOMBQJ051Y8lfEKEdsKMF-U=" alt="teen sadness winter" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>Understanding Seasonal Depression</h2>

Seasonal depression is a type of depression that occurs at a specific time of year, usually in the darker months. It is believed to be related to changes in light exposure, which can affect the body's internal clock and lead to feelings of sadness or hopelessness. In adolescents, these symptoms can often be mistaken for typical teenage mood swings, making it essential to look deeper into the signs.

<h3>Common Symptoms in Adolescents</h3>

Recognizing seasonal depression in teenagers can be challenging, but there are some common symptoms to watch for:

<ul>
 <li>Persistent sadness or low mood</li>
 <li>Loss of interest in activities they once enjoyed</li>
 <li>Changes in sleep patterns, such as oversleeping</li>
 <li>Difficulty concentrating</li>
 <li>Social withdrawal</li>
 <li>Changes in appetite or weight</li>
</ul>

<figure id="figure-w4729kj0jlmkfn72qj"><img id="w4729kj0jlmkfn72qj" src="https://media.gettyimages.com/id/955987824/photo/pensive-sad-boy-teenager-in-a-blue-shirt-and-jeans-sitting-at-the-window-and-closes-his-face.jpg?b=1&s=2048x2048&w=0&k=20&c=_bJnNIr38ITX0gcV0HhoUjXZvPi-5GT34GhX-z2QCK0=" alt="teen depression" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>Addressing the Signs of Seasonal Depression</h2>

Once you recognize the signs of seasonal depression, it's important to take steps to address it. Early intervention can be key in managing the symptoms effectively. Here are some strategies that can help:

<h3>Encouraging Light Exposure</h3>

One of the most effective treatments for seasonal depression is increased exposure to natural light. Encourage your teen to spend time outdoors during daylight hours, even on cloudy days. Light therapy, using a special lamp, can also be beneficial.

<h3>Promoting Regular Exercise</h3>

Exercise is a powerful tool in combating depression. Regular physical activity can help boost serotonin levels and improve mood. Encourage your adolescent to engage in activities they enjoy, whether it's a team sport, yoga, or simply going for a walk.

<figure id="figure-bll0e0vibsmkfn72qj"><img id="bll0e0vibsmkfn72qj" src="https://media.gettyimages.com/id/1326026221/photo/shot-of-a-group-of-teenagers-playing-a-game-of-tug-of-war-at-summer-camp.jpg?b=1&s=2048x2048&w=0&k=20&c=Yj_tq0VNgunWAgt0pCCw9po-bi8KH3wCtuIVCmtw2SA=" alt="teen exercise outdoors" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>Seeking Professional Help</h2>

If symptoms persist or worsen, seeking professional help is crucial. A mental health professional can provide a comprehensive evaluation and tailor a treatment plan to meet your teen's needs. This may include therapy, medication, or a combination of both.

Remember, seasonal depression is a manageable condition. By recognizing the signs early and taking proactive steps, you can help your adolescent navigate these challenging months with resilience and support.

Seasonal Depression in Adolescents: Recognizing and Addressing the Signs

<h2>Understanding Online Therapy</h2>
Online therapy, also known as teletherapy or e-therapy, has gained popularity in recent years. However, various myths and misconceptions persist, often preventing people from taking advantage of this flexible and accessible form of mental health care.

<figure id="figure-jb9eo7ssgmk2s87u6"><img id="jb9eo7ssgmk2s87u6" src="https://media.gettyimages.com/id/2219304047/photo/young-home-based-online-therapist-in-virtual-counseling-session-focused-mental-health.jpg?b=1&s=2048x2048&w=0&k=20&c=d7I9-hT4jNOruR6fc9YXvRMEnqEtqgcbz_0tH7XlN0g=" alt="online therapy session" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h3>Myth 1: Online Therapy Is Less Effective</h3>
A common misconception is that online therapy is less effective than traditional in-person sessions. Research shows that online therapy can be just as effective for many mental health issues, such as anxiety, depression, and PTSD. The key is finding a qualified therapist and using a platform that suits your needs.

<h3>Myth 2: Online Therapy Lacks Personal Connection</h3>
Some believe that virtual sessions cannot provide the same personal connection as face-to-face therapy. However, many clients find that the comfort of their own home allows them to open up more easily. Therapists are trained to create a supportive environment, even through a screen.

<figure id="figure-b7e1jy19smk2s87u6"><img id="b7e1jy19smk2s87u6" src="https://media.gettyimages.com/id/2171493606/photo/video-call-business-people-or-hands-greeting-on-laptop-in-virtual-meeting-for-discussion-on.jpg?b=1&s=2048x2048&w=0&k=20&c=MDYs3BcWNzReGUdj0-GlrtXgyqEJdgkTQtGSWVArpzU=" alt="virtual meeting" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>Accessibility and Convenience</h2>
One of the most significant advantages of online therapy is its accessibility. It eliminates the need for travel, making it easier for people in remote areas or those with mobility issues to access mental health care. Additionally, it offers flexible scheduling, accommodating various time zones and busy lifestyles.

<ul>
 <li>Eliminates travel time and costs</li>
 <li>Offers flexible scheduling options</li>
 <li>Accessible from anywhere with an internet connection</li>
</ul>

<h3>Myth 3: Online Therapy Is Not Secure</h3>
Concerns about privacy and security are another barrier for some considering online therapy. Reputable platforms use encryption and comply with privacy laws like HIPAA to ensure confidentiality. Always choose licensed professionals who prioritize your security.

<figure id="figure-9dpnvs4m6rmk2s87u6"><img id="9dpnvs4m6rmk2s87u6" src="https://media.gettyimages.com/id/2223015556/photo/protecting-herself-from-cyber-attacks-and-personal-data-protection-data-access-cyber-security.jpg?b=1&s=2048x2048&w=0&k=20&c=5QZ0Hev1UUWIWep7lds0AM_MIknDpFya_dIztIaN0Ec=" alt="cybersecurity" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>Cost Considerations</h2>
Another misconception is that online therapy is always more expensive than in-person sessions. In reality, it can be more affordable due to reduced overhead costs for therapists. Additionally, many insurance plans now cover teletherapy, further increasing its affordability.

<ol>
 <li>Reduced overhead costs</li>
 <li>Insurance coverage options</li>
 <li>Potentially lower session fees</li>
</ol>

<h3>Myth 4: Online Therapy Is Only for Tech-Savvy Individuals</h3>
Some people worry that they need to be tech experts to benefit from online therapy. Most platforms are user-friendly, requiring only basic computer skills. Therapists often provide guidance to ensure clients can navigate the platform comfortably.

<figure id="figure-es7wuvv0bmk2s87u6"><img id="es7wuvv0bmk2s87u6" src="https://media.gettyimages.com/id/2200128716/photo/ai-powers-big-data-analysis-and-automation-workflows-showcasing-neural-networks-and-data.jpg?b=1&s=2048x2048&w=0&k=20&c=jHsLIgpAOxKQ6mBlb4rEoGxZsBaFQqL7HyBg0lAk8J8=" alt="using technology" class="object-cover bg-gray-100" style="aspect-ratio: 16/9"></figure>

<h2>The Future of Therapy</h2>
As technology continues to advance, online therapy will likely become even more integrated into standard mental health care. It offers benefits that align with modern lifestyles, making mental health support more accessible than ever before. By debunking these myths, more people can experience the benefits of online therapy.

Debunking Myths About Online Therapy: What You Need to Know

Purple Firework celebrate anniversary happy new year 2025, 4th of july holiday festival. Purple firework in night time celebrate national holiday. Violet firework Countdown to new year 2025 festival

As the new year approaches, many people feel an unspoken pressure to “start fresh” by setting resolutions. These often sound familiar: Lose weight, work harder, be more productive, exercise more, be less stressed. While these goals may be well-intentioned, as a therapist I often see how resolutions can quietly set people up for disappointment, self-criticism, and shame.<figure id="figure-6h9s110obmjiofjj3"><img id="6h9s110obmjiofjj3" src="https://media.gettyimages.com/id/1009926826/photo/european-woman-hiding-face-under-the-clothes-she-is-oulling-sweater-on-her-head.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cRatxI8UM_11Qn6y4PXNTgpadMOAt3TJwBjf1m5_MDU=" alt="European woman hiding face under the clothes. She is oulling sweater on her head." title="European woman hiding face under the clothes. She is oulling sweater on her head." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1009926826/photo/european-woman-hiding-face-under-the-clothes-she-is-oulling-sweater-on-her-head.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cRatxI8UM_11Qn6y4PXNTgpadMOAt3TJwBjf1m5_MDU=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>There is an alternative approach that tends to be far more compassionate—and far more sustainable: intentions.Why Resolutions So Often Fail Resolutions are typically outcome-focused and rigid. They’re often framed around what we believe is “wrong” with us and what needs fixing. Many resolutions also rely on future motivation or ideal circumstances: Once I have more time… once I feel better… once life slows down…The problem is that life rarely cooperates.When resolutions aren’t met (which is incredibly common), people don’t usually say, “That goal didn’t fit my life.” Instead, they say, “I failed.” This internal narrative reinforces shame, guilt, and all-or-nothing thinking:<ul><li>“I already messed up, so what’s the point?” </li><li>“I never stick to anything.” </li><li>“I must not have enough willpower.” From a psychological standpoint, shame is not a helpful motivator for change. In fact, shame often leads to avoidance, disengagement, and giving up altogether.</li></ul>What Intentions Do Differently Intentions shift the focus from achievement to awareness. Instead of asking, “What should I accomplish this year?” intentions ask, “How do I want to relate to myself, my values, and my life?”Intentions are:<ul><li>Flexible, not rigid </li><li>Values-based, not appearance- or productivity-based </li><li>Process-oriented, not outcome-dependent An intention is something you can return to at any moment—whether it’s January 1st or July 17th. There is no “falling off the wagon,” because there is no wagon to fall from.</li></ul>Examples of intentions might include:<ul><li>I intend to listen to my body with curiosity rather than judgment. </li><li>I intend to respond instead of react when I’m stressed. </li><li>I intend to prioritize rest without earning it. </li><li>I intend to treat myself with the same compassion I offer others. These are not pass/fail goals. They are ways of being.</li></ul>Why Intentions Are More Sustainable From a therapeutic lens, intentions work because they support behavioral consistency without relying on perfection. You don’t need ideal motivation or flawless execution to live in alignment with an intention—you just need awareness.When you act in line with an intention, even briefly, it counts. And when you don’t, you haven’t failed—you’ve simply noticed something about yourself. That noticing itself is part of the work.Intentions also reduce the emotional load tied to change. They are not fueled by fear, shame, or self-criticism, but by self-respect and curiosity. And change that grows from compassion is far more likely to last.Moving Into the New Year Differently If resolutions have historically left you feeling discouraged or inadequate, it may not be because you lack discipline. It may be because the framework itself doesn’t support how humans actually change.As a therapist, I often remind clients that growth is not about becoming a “better” version of yourself—it’s about becoming a more aligned one.This year, instead of asking yourself what you need to fix, consider asking:<ul><li>What do I want to be more mindful of? </li><li>What values do I want to practice, even on hard days? </li><li>How do I want to show up for myself when life is messy? Intentions don’t demand perfection. They invite presence. And presence—again and again—is where real, lasting change begins.</li></ul><figure id="figure-6h31y9rqwemjiodltz"><img id="6h31y9rqwemjiodltz" src="https://media.gettyimages.com/id/2244173406/photo/happy-couple-in-love-enjoying-in-cup-hot-cocoa-with-marshmallows-on-christmas.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=iXm3RGZh-5NQg6oBujp6MSb_7JFkxjDU2cgccmwKFCs=" alt="Happy couple in love enjoying in cup hot cocoa with marshmallows on Christmas." title="Happy couple in love enjoying in cup hot cocoa with marshmallows on Christmas." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2244173406/photo/happy-couple-in-love-enjoying-in-cup-hot-cocoa-with-marshmallows-on-christmas.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=iXm3RGZh-5NQg6oBujp6MSb_7JFkxjDU2cgccmwKFCs=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>

Resolutions vs. Intentions: A Therapist's Perspective on Starting the New Year Without Shame

For many high-achievers, the holiday season doesn’t arrive with rest—it arrives with a checklist. Perfect gifts. Meaningful traditions. Impressive meals. Full calendars. Emotional availability. Gratitude. Joy. Presence. And somehow, excellence in all of it.<figure id="figure-11ikf0jm8mjh97fw1"><img id="11ikf0jm8mjh97fw1" src="https://media.gettyimages.com/id/2164814026/photo/stressed-out-mother-sitting-in-middle-of-toys-while-children-naughty-running-around-her-at.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-ycXn5_6Wch3GVvjx2xYv_-gvj4PLf6WneHgpGgvyY0=" alt="Stressed out mother sitting in middle of toys while children naughty running around her at room." title="Stressed out mother sitting in middle of toys while children naughty running around her at room." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2164814026/photo/stressed-out-mother-sitting-in-middle-of-toys-while-children-naughty-running-around-her-at.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-ycXn5_6Wch3GVvjx2xYv_-gvj4PLf6WneHgpGgvyY0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>If you’re someone who sets high standards for yourself, the holidays can quietly activate the same performance mindset you use at work: If I try harder, plan better, and manage everything well, I’ll finally feel settled. Yet instead of fulfillment, many people end up feeling depleted, irritable, or disconnected—sometimes from the very moments they were trying so hard to get right.From a therapeutic standpoint, this isn’t a motivation problem. It’s a values and nervous system problem.Why High-Achievers Struggle More During the Holidays High-achievers often rely on strategies that work beautifully in achievement-based environments:<ul><li>Goal setting </li><li>Productivity </li><li>Responsibility </li><li>Self-discipline </li><li>External validation The holidays, however, are emotionally driven—not outcome driven. They’re about connection, meaning, rest, and presence—experiences that can’t be optimized or forced. When we apply performance pressure to emotional moments, the nervous system interprets the season as another test to pass rather than an experience to inhabit.</li></ul>Research on stress and burnout consistently shows that self-imposed pressure is often more impactful than external demands. Many high-achievers aren’t overwhelmed because others expect too much—but because they expect too much of themselves.Shifting From Performance to Presence One of the most effective evidence-based strategies comes from Acceptance and Commitment Therapy (ACT): Values-based living. Values are not goals to complete; they are qualities of how you want to show up.Instead of asking: How do I do the holidays right? Try asking: What do I want this season to stand for? Examples might include: <ul><li>Connection over perfection </li><li>Calm over productivity </li><li>Meaning over appearances </li><li>Enoughness over excess </li><li>When values are clear, decisions become simpler—not easier, but clearer. You begin filtering invitations, traditions, and expectations through a different lens.</li></ul>Practical Ways to Focus on What Matters 1. Choose 2–3 “anchor values” for the season Pick a small number of values you want to prioritize (e.g., presence, rest, connection). When something doesn’t align, it becomes easier to let it go—or do it differently.2. Redefine success Success doesn’t mean doing everything. It means honoring what matters most consistently, not perfectly. Ask yourself, If this goes imperfectly but aligns with my values, would that still count as success?3. Practice intentional disappointment This is a skill many high-achievers avoid. Setting boundaries will disappoint someone—including versions of yourself. Research on boundaries and emotional regulation shows that tolerating short-term discomfort prevents long-term resentment and burnout.4. Build in nervous system regulation—not just downtime Scrolling, planning, or “catching up” doesn’t calm the nervous system. Regulation comes from slowing the body: walking, deep breathing, gentle movement, time in nature, or moments of quiet connection. Even 5 minutes matters.5. Notice when pressure replaces meaning If you feel tense, rushed, or irritable, pause and ask: Am I trying to prove something right now? Pressure is often a sign you’ve drifted away from your values and back into performance mode.A Gentle Reframe You don’t need to earn rest. You don’t need to justify simplicity. You don’t need to make the holidays impressive for them to be meaningful.<figure id="figure-q6su5q83snmjh9cn8m"><img id="q6su5q83snmjh9cn8m" src="https://media.gettyimages.com/id/1437377497/photo/cheerful-african-american-mother-and-daughter-having-fun-on-christmas-day-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=BWa8blCdmQ-bWM5IHp5tNt25nLiMYvzmvkmJhbADymw=" alt="Cheerful African American mother and daughter having fun on Christmas day at home." title="Cheerful African American mother and daughter having fun on Christmas day at home." class="object-cover bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1437377497/photo/cheerful-african-american-mother-and-daughter-having-fun-on-christmas-day-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=BWa8blCdmQ-bWM5IHp5tNt25nLiMYvzmvkmJhbADymw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>What people remember most is not how much you did—but how it felt to be with you.This season, focusing on what’s important may mean doing less, softening expectations, and allowing “good enough” to be more than enough. For high-achievers, that’s not giving up—it’s growth.

Focusing on What Actually Matters During the Holidays: A Therapist's Perspective for High-Achievers

<h2>Exploring Therapy Approaches</h2>At Greene Life Counseling, understanding the diverse therapy approaches available is essential for tailoring the best treatment plan for each individual. Therapy is not a one-size-fits-all solution, and recognizing the differences can empower clients to make informed decisions about their mental health journey.<figure id="figure-qc0n6ckxoqmjd2awrv"><img id="qc0n6ckxoqmjd2awrv" src="https://media.gettyimages.com/id/2211962379/photo/teenage-boy-in-mental-therapy-session-talking-with-behavioral-psychologist.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=WNNms4He1Ghy4MA4UPxWXhNQJxcRx-_vjkG-yyBpVlg=" alt="therapy session" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/2211962379/photo/teenage-boy-in-mental-therapy-session-talking-with-behavioral-psychologist.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=WNNms4He1Ghy4MA4UPxWXhNQJxcRx-_vjkG-yyBpVlg=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Cognitive Behavioral Therapy (CBT)</h3>Cognitive Behavioral Therapy (CBT) is one of the most widely used approaches. It focuses on identifying and changing negative thought patterns and behaviors. CBT is often used for anxiety, depression, and other mood disorders. By working closely with a therapist, clients learn to alter dysfunctional thoughts, ultimately improving their emotional well-being.This approach is structured and goal-oriented, making it effective for those who appreciate a clear framework for their therapy sessions. Clients often receive homework assignments to practice skills learned during sessions.<h3>Person-Centered Therapy</h3>Person-Centered Therapy, developed by Carl Rogers, emphasizes the importance of a non-judgmental and empathetic therapeutic environment. The therapist provides unconditional positive regard, allowing clients to explore their thoughts and feelings freely. This approach is particularly effective for those seeking self-discovery and personal growth.Therapists act as facilitators rather than directors, empowering clients to guide the direction of their therapy. This approach nurtures self-esteem and encourages personal insights.<figure id="figure-0v8gmegobmjd2awrv"><img id="0v8gmegobmjd2awrv" src="https://media.gettyimages.com/id/2191819930/photo/a-woman-in-a-consultation-with-a-psychologist-listens-to-advice-on-improving-behavior-in-life.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Wq66gf2m2b037m8HFgRVUs-oN8t01gmvo-7j5wLr95s=" alt="counseling conversation" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/2191819930/photo/a-woman-in-a-consultation-with-a-psychologist-listens-to-advice-on-improving-behavior-in-life.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Wq66gf2m2b037m8HFgRVUs-oN8t01gmvo-7j5wLr95s=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Family Systems Therapy</h3>Family Systems Therapy views an individual's issues within the context of their family dynamics. This approach is beneficial for addressing relationship problems, communication issues, and family conflicts. It helps families understand their patterns and how they affect each member.Therapists work with families as a unit, promoting healthier interactions and resolving conflicts. This approach often involves examining generational patterns and how they influence current behaviors.<h3>Mindfulness-Based Therapy</h3>Mindfulness-Based Therapy incorporates mindfulness practices into the therapeutic process. This approach reduces stress and anxiety by encouraging clients to focus on the present moment. Techniques such as meditation and breathing exercises are commonly used.By cultivating mindfulness, clients learn to manage their emotions and reactions in a healthier way. This approach is ideal for those looking to develop a deeper connection with their thoughts and feelings.<figure id="figure-o4flrw60nmjd2awrv"><img id="o4flrw60nmjd2awrv" src="https://media.gettyimages.com/id/2213465976/photo/multiethnic-group-of-people-practicing-meditation-with-hands-on-heart.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ESfv679qK1fnrhB5AenYtnmalKK7G5eU7VdwYrKAeD0=" alt="mindfulness practice" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/2213465976/photo/multiethnic-group-of-people-practicing-meditation-with-hands-on-heart.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ESfv679qK1fnrhB5AenYtnmalKK7G5eU7VdwYrKAeD0=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Choosing the Right Approach</h3>At Greene Life Counseling, I work collaboratively with clients to determine the most suitable approach for their needs. Each therapy type offers unique benefits and can be tailored to address specific concerns.It's important to evaluate personal preferences, goals, and the nature of the issues being addressed. By understanding these different approaches, clients can make informed choices that lead to meaningful and lasting changes.<ul><li>Consider your therapy goals.</li><li>Think about your comfort with different therapy styles.</li><li>Discuss options with a professional therapist.</li></ul>Ultimately, the right therapy approach can significantly enhance the healing process, providing a supportive path toward mental and emotional well-being.

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