New Year resolutions for your mental health, Health resolutions: Setting realistic goals for the New Year

A New Year resolution to help your mental health could be to practise compassion, whether towards others by forgiving and forgetting their mistakes, or towards yourself by forgiving your own slip-ups and moving von by learning from them. — 123rf

New Year resolutions for your mental health

As we step into 2025, the buzz around resolutions intensifies.

People reflect on the past year, celebrate their achievements and set ambitious goals for the future.

These resolutions often revolve around physical fitness, career aspirations or financial stability.

However, New Year resolutions can be stressful to stick to.

They can create an internal struggle between what we think we should do and what we really want to do.

Therefore, it is better to take a practical approach by giving space to think about what we want to change to feel better and not create unrealistic goals.

New Year resolutions themselves can significantly impact mental health, both positively and negatively.

On one hand, setting achievable goals can provide direction, boost self-esteem and foster a sense of purpose.

On the other hand, overly ambitious or vague resolutions may lead to feelings of inadequacy and failure when they are unmet.

The key lies in understanding the balance between aspiration and realism.

For many Malaysians, mental health issues have become increasingly relevant.

The stress of modern life, compounded by the lingering effects of the Covid-19 pandemic, has led to a significant rise in anxiety, depression and burnout.

By framing resolutions around mental health, individuals can prioritise self-care and resilience-building in 2025.

Mental health-friendly resolutions

Creating resolutions that enhance mental health does not require grand gestures.

Small, intentional steps can have a profound impact on your overall well-being, e.g.:

> Sleep

Sleep is often sacrificed in the hustle and bustle of life, but its impact on mental health cannot be overstated.

Poor sleep is linked to anxiety, depression and reduced cognitive functioning.

Resolve to establish a consistent sleep schedule and create a bedtime routine that promotes relaxation.

Techniques such as limiting screen time before bed can enhance the quality of your rest.

> Gratitude and forgiveness

Gratitude is a powerful tool for mental well-being.

Studies show that individuals who regularly express gratitude experience increased happiness and reduced stress.

End each day by thinking about things you are thankful for that day.

Over time, this simple habit can shift your focus from challenges to blessings.

Similarly, forgiveness plays a crucial role in mental health.

Holding onto grudges, which are persistent feelings of ill will or resentment, can lead to stress, anger, and even physical health issues.

Resolve to practise forgiveness, whether forgiving yourself for past mistakes or others for their shortcomings.

Letting go can free up emotional space for growth and peace.

Recent events in our country highlight the importance of balancing accountability with compassion to safeguard emotional well-being.

Publicly shaming individuals for their forgivable lapses in life is not good for their mental health.

Justice must always be tempered with mercy, fostering a culture of empathy and understanding.

> Connect with loved ones

Loneliness and social isolation are significant contributors to poor mental health.

Resolve to nurture your relationships. Schedule regular meet-ups with friends, call family members or join community groups.

Genuine human connections are invaluable for emotional resilience.

> Limit social media usage

While social media can be a tool for connection, excessive use often leads to feelings of inadequacy and anxiety.

Resolve to set boundaries, such as limiting screen time or taking regular digital detoxes, which are periods of time during which a person refrains from using electronic devices.

Instead, engage in offline activities that bring joy and fulfilment.

Obsession with political news creates a steady stream of negative input into our senses.

Undoubtedly, we all want to remain aware of what is going on in our country and the world, but if the news feed becomes overwhelming, it is better to turn away or reduce the watching to a bare minimum.

We should focus on issues within our sphere of influence or areas of interest.

For example, we can keep our elected representatives on their toes by communicating with them on a specific issue that concerns us, rather than being distracted by their lifestyle or social media presence.

> Engage in physical activity

Exercise is not just about physical fitness; it is a proven mood booster.

Physical activity releases endorphins, which act as natural stress relievers.

Whether you jog, dance, or even brisk walk, find an activity that you enjoy and commit to doing it regularly.

> Seek professional help when needed

A pivotal resolution could be recognising when professional support is necessary.

Mental health struggles are not a sign of weakness.

If you are feeling overwhelmed, consider reaching out to a mental health therapist.

There is no shame in seeking empathy, care and support from a mental health professional when we have a lot on our plate and can no longer handle the stress.

This resolution could be the relief you need to navigate your mental health journey.

It is crucial not to fall into the trap of pushing ourselves too hard or too fast to fulfil the targets in our New Year’s resolutions.

Being realistic about our targets sets us up for success and empowerment in our mental health journey.

Tips for keeping resolutions

Setting resolutions is one thing; sticking to them is another.

Here are some strategies to help you stay committed:

> Be specific and realistic

Vague resolutions like “be happier” or “reduce stress” can be hard to measure.

Instead, set specific and realistic goals.

For example, replace “be happier” with “spend 30 minutes daily on a hobby”.

Achievable resolutions are more motivating and sustainable.

> Break it down

Large goals can be intimidating.

Break them into smaller, manageable steps.

For instance, if you resolve to practise mindfulness, start with five minutes a day and gradually increase the duration.

> Celebrate small wins

Recognising progress, no matter how small, can boost morale and reinforce positive behaviour.

Celebrate milestones and remind yourself of how far you have come.

> Stay accountable

Share your resolutions with a trusted friend or family member who can offer support and encouragement.

Alternatively, join a group with similar goals.

Shared accountability often leads to better outcomes.

> Practise self-compassion

It is natural to face setbacks.

Instead of being overly critical, practice self-compassion.

Acknowledge the slip-up, learn from it and get back on track without judgment.

Beyond individual goals

In Malaysia, discussions around mental health are still gaining traction, but the stigma surrounding mental illness often deters individuals from prioritising their emotional well-being.

However, the tide is slowly turning.

Public awareness campaigns and the efforts of advocacy groups are paving the way for a more open dialogue on mental health and well-being.

So, as you think about your New Year resolutions, consider how your actions can contribute to this cultural shift.

By openly prioritising mental health, you encourage others to do the same, creating a ripple effect that fosters a more compassionate society.

Beyond individual goals, consider community-focused resolutions.

Volunteer for mental health non-governmental organisations (NGOs), participate in awareness campaigns, or advocate for policies that promote access to mental health services.

Collective efforts can amplify the impact of your resolutions and benefit society at large.

In doing so, we not only enrich our own lives, but also inspire others to embark on their own journeys of well- being.

Here’s to a mentally resilient and fulfilling 2025!

Prof Datuk Dr Andrew Mohanraj is a consultant psychiatrist, the Malaysian Mental Health Association president and Taylor’s University Impact Lab on Mental Health & Wellbeing director. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Social media can be an angry place

New Health resolutions: Setting realistic goals for the New Year

 AS the New Year gets in motion, many people take this opportunity to reflect on their health and well-being.

The promise of a fresh start inspires resolutions, but often these goals are overly ambitious or lack a clear plan. This can lead to frustration and abandonment of those resolutions. Here is how to set realistic, achievable health goals that can make a lasting impact. ◆ Start small and specific: Instead of vague

resolutions like “get healthier” or “exercise more,” focus on specific, measurable goals. For example:

Walk for 30 minutes, five days a week. Replace sugary drinks with water during weekdays.

Eat at least two servings of vegetables at lunch and dinner.

These small, actionable steps are easier to integrate into daily life and provide a sense of accomplishment.

◆ Be realistic: Set goals that align with your current lifestyle and resources. Unrealistic resolutions like “lose 10kg in a month” can lead to burnout or disappointment. Aim for gradual progress, such as losing 0.5–1 kg per week, which is more sustainable and healthier.

◆ Prioritise mental health: Good health is not just about physical fitness; mental well-being is equally important. Resolutions like practicing mindfulness, seeking therapy, or reducing screen time can significantly improve mental health. ◆ Incorporate Accountability: Share your goals with a friend, family member, or coach who can provide support and motivation. Alternatively, use apps to track progress, set reminders, and celebrate milestones.

◆ Plan for setbacks: Life happens, and setbacks are part of the process. Instead of giving up after a missed workout or an indulgent meal, refocus and continue. Flexibility and persistence are key to long-term success.

◆ Celebrate successes: Acknowledge and celebrate small achievements to stay motivated. Rewards can be non-foodrelated, such as new workout gear or a relaxing spa day.

Examples of realistic health goals

Physical Health: “I will strength train twice a week to build muscle and improve metabolism.”

Nutrition: “I will reduce processed food intake by cooking at home three nights a week.”

Sleep: “I will establish a bedtime routine to get at least seven hours of sleep nightly.”

Stress Management: “I will practice 10 minutes of mindfulness daily to reduce stress.”

The key to lasting health improvements is consistency, not perfection. Focus on gradual changes, and remember that progress, no matter how small, is still progress. As you enter the New Year, set goals that inspire and empower you to become the best version of yourself—one step at a time.

Here’s to a healthier, happier you in the coming year!

Article Name:Health resolutions: Setting realistic goals for the New Year

Publication:The Manica Post

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Mental health at the workplace

Malaysian making the leap into 2012 Doomsday?

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Making the leap into 2012

Along The Watchtower By M. Veera Pandiyan

Political partisans are predicting dire scenarios against each other as the 13th general election looms.

LIKE the start of all years, 2012 began on a cheerful note, but don’t expect the goodwill to last for long, though. Unlike the usual 365 days, 5 hours, 49 minutes and 12 seconds taken by the Earth to complete its orbit around the Sun, this one is a leap year with 366 days.

A leap year occurs every four years when an extra day is included at the end of February.

There are some interesting traditions linked to leap years. Appa­rently, according to the Irish, it is okay for a woman to propose marriage to a man on Feb 29.

The practice has been traced to the 5th century after St Bridget – the patron saint of blacksmiths, boatmen and chicken farmers among others – complained to St Patrick (patron saint of Ireland) about women having to wait too long for men ask for their hand.

The tradition spread to Scotland with Queen Margaret’s decree in 1288 that a woman could demand any man she fancied to wed her on Feb 29.

It seems the men were prevented by law from turning down such a proposal. Fortunately for the reluctant grooms, the penalty was not a custodial sentence – only a fine in the form of a forced kiss, a dress made of silk or a pair of gloves to the rejected woman.

An unpopular girl then might not have gotten hitched but at least she would have had the chance to stock up her wardrobe by proposing to as many disinterested suitors as she could corner.

Such stories are unlikely to amuse the millions of Doomsday theory believers today who are sure that the end of the world is finally nigh.



Yes, it is the anticipated year of the apocalypse for those caught up in the much-prophesised end of times.

The common date earmarked by the Doomsday believers citing the Mayan calendar – the anticipated alignment of planets, solar flares, super volcanoes and polar magnet shift – is this Dec 21.

Periodic predictions of apocalyptic scenarios are not necessarily new. They have been regularly foretold by religious preachers, pseudo-scientists, fiction writers and such. Time and again, all of them have been proven wrong.

Among the notable predictions was that by William Miller who in 1840 warned of the second coming of Jesus Christ and impending end of the world between March 21, 1843, and March 21, 1844.

About 100,000 of his followers sold their belongings and went up the mountains to wait for the end. Nothing happened. He changed the date to Oct 22 and this too passed without incident.

His loyal followers, however, went on to form yet another highly successful religious movement.

It has become a routine for evangelist Harold Camping, who predicted the end of the world twice last year - on May 21 and Oct 21.

In 1992, he wrote a book called 1994?, which proclaimed the close to be in mid-September 1994.
Isn’t it amazing that people continue to believe in such characters in spite of their continuous unfulfilled prophesies?

In Malaysia, it is more of a case of political partisans predicting doomsday scenarios against each other after the 13th general election, expected to be held within the first six months of the year.

The heat is already rising in the build-up to the much-awaited verdict in the sodomy trial of Opposition Leader Datuk Seri Anwar Ibrahim Anwar, 64, on Monday (January 9, 2012).

The High Court will deliver its verdict on whether Anwar so­­domised his former aide Mohd Saiful Bukhari Azlan, 27, at a Desa Damansara condominium unit in Bukit Damansara on June 26, 2008.

The de facto PKR leader faces a maximum of 20 years in prison and whipping if found guilty under Section 377B of the Penal Code.

PKR deputy president Azmin Ali has since announced that Pakatan Rakyat would mobilise 100,000 people at the Jalan Duta Court Complex in Kuala Lumpur to show support for Anwar.

Another mass gathering is also being planned in Penang after the verdict.

The police have urged supporters to stay away from the gathering but it doesn’t look like the faithful will be deterred.

What can the non-partisans ex­­pect from such a gathering?

The Crowd: The Study of the Po­­-pular Mind by French physician Gustave Le Bon, who originated the theory of crowd psychology in the 19th century, provides some clues.

According to Le Bon, people usually change as they join a crowd because it fosters anonymity with individuals and become less conscious of their actions.

While he did not believe that members of an intense crowd were deranged, he nevertheless argued that the structure of assembly had a powerful influence on the behaviour of members.

He said when a crowd reached a critical level of arousal, individuals lost their power to resist suggestions from influential members, resulting in strong emotional reactions spreading with contagious results.

“The masses have never thirsted after truth. They turn aside from evidence that is not to their taste, preferring to deify error, if error seduces them,” he wrote.

“Whoever can supply them with illusions is easily their master, whoever attempts to destroy their illusions is always their victim.”

Happy New Year? Hope so.

Associate Editor M. Veera Pandiyan likes this note carved on an Assyrian tablet in 2800 BC: There are signs that the world is speedily coming to an end: bribery and corruption are common. Children no longer obey their parents, and everyone is writing a book.

What are your New Year's Resolutions?

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No fresh start to 2012

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MUSINGS By MARINA MAHATHIR

The last year was one where there were particularly high levels of obliviousness. Why not, in 2012, for the sake of doing something different, have a campaign called “End Stupid Statements”.

IT’S 2012 and if the Mayans are to be believed, the world ends this year. For me, the world didn’t start well because we got up on New Year’s Day to dry pipes. No water in the toilets is not what you call a fresh start to the year.

Could someone make a resolution to replace the old pipes in Bangsar, please?

Otherwise, we Bangsarites will go on a shower strike and stink the place out until our demands are met.
And, yes, our smelly mob will assemble in the streets to protest.

For some other Malaysians, especially some students, the New Year certainly did not start well at all. It makes one sigh again with frustration.

Let us see this clearly; the only people capable of using force on others are the ones with the batons and guns.

Generally, those aren’t civilians, and especially not students.

If this is the way the year is going to start, then we have learnt nothing from 2011, nor will we do anything new in 2012.

We will continue to exhibit our fears by clamping down on those who think differently, or who are simply different.

We display our paranoia by immediately looking for who is behind those who think differently.

We cannot imagine that people can think for themselves, without someone telling them how and what to think and do.

It’s the ultimate indictment of our education system, that every single thing anyone does, especially if contrary to what the establishment wants, must be attributed to a sheeplike disposition to be led.

Well, surely, if those who are contrarian are doing it because they are sheep, then those who are conformists are also sheep.



After all, everyone went through the same school system, no?

The last year, for me, was one where there were particularly high levels of obliviousness among those who rule us.

Oblivious to what people really think and want being chief among them.

Whether it’s deliberate or not, I can’t tell, but somehow there’s mild comfort in believing that it’s just natural gormlessness, and not willful blindness.

I am hoping that this year will be a year of greater imagination.

It would be nice if our leaders suddenly had the imagination to trust their people to be able to think on their own.

And to trust that people thinking on their own is not necessarily a bad thing, nor necessarily a move that will backfire.

I’d also like our leaders to start believing that their people are generally good people, who get on with one another and simply want to live their lives as best as they can.

And they can do all that without any interference from those who think they are leading us.

I don’t need anyone to tell me how to get on with my neighbours; I already do.

I do need someone to tell off those people who keep telling me to constantly be suspicious of my neighbours, including when they are nice to me.

Apparently this is only because they want to dislodge me from my faith.

In that case, my being nice to them must be equally effective at dislodging them from their beliefs.

Why not then have “Be Nice to Your Neighbours” campaigns?

Indeed, why not in 2012, for the sake of doing something different, have a campaign called “End Stupid Statements”.

Every statement uttered by a public figure that simply does not stand up to scrutiny gets printed on a big banner and then symbolically thrown into a giant dustbin at Dataran Merdeka.

My first candidate: Jews and Christians Are Taking Over the Country! (My test for the credibility of that statement is to ask: what for?).

I’m sure it’ll be a full dustbin. But what am I saying?

We have an election to look forward to, which means there’ll be an endless supply of dumb utterances from all sides of the fence.

We should arm ourselves with deflectors to shield us from the inanities that are bound to rain upon our poor heads.

Or helmets at the very least, because it’s bound to injure our craniums. But let me remain optimistic.

The first person that says all Malaysians are equal under our Constitution gets my vote.

Or who says, men and women are equal, or who outlaws child marriage.

And I’ll even give some grudging respect to the first person who says: “I lied, I’m sorry, I’ll step down now.”

But I suppose that would be like expecting to see porcine flying objects. Life trundles on, folks.

Try and have a good year!

Start a Clean Slate New Year 2012 !

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So come the New Year, what is your resolution going to be?

 

THERE are traditionally four days in the year when this newspaper is not published. We call them press holidays.

Next Monday is the final press holiday for the year and so this is the final instalment of Monday Starters for 2011.

While men rely on the calendar to put some organisation and predictability into their lives, the truth of the matter is that events are not so easily demarcated.

In the natural flow of things, the 12-month calendar year has very little control over what actually happens.

The best-laid plans can go awry due to internal, external, natural and divine factors.

We can only live one day at a time, for we know not what tomorrow will bring.

To those who can cheerfully count down time at a public spot come Dec 31, there will be those in hospitals where the dates no longer matter, but every minute with loved ones is precious.

Do you know that you and I are blessed with the same 24 hours in a day? Work and sleep take up almost two-thirds of that, so what do you do with the remaining eight hours each day?



A wise man said that we should number our days that we may get a heart of wisdom. It is good advice not only for those who actually have to number their days because of a critical illness (“I only got six months to live, so I am going to do every crazy thing possible”), but for everyone.

To number our days means we make every day count. We may be overwhelmed by work and other commitments, but it is always better to do the necessary things first so that we end each day with a clean slate. Saying thanks and sorry, for example, belongs to this category.

The last day of this calendar year will be special for me because my youngest son achieves his independence as he turns 21.

I have not figured out what present to get him but in the family tradition, he will register as a voter and make his vote count in the 13th general election.

My eldest son did the same when he turned 21 but has yet to vote because he was not of age for the March 2008 elections.

I believe it is important that we fully exercise our rights as citizens and be as socially-convicted and aware of the many public issues that affect us.

So come the New Year, what is your resolution going to be?

Will you show more faith, more hope and more love to the people around you? Will you make a difference and touch lives, be it in your workplace or your neighbourhood?

There is certainly room for revelry during the festive seasons, but maybe we should resolve to scale down our lifestyles and focus on what is good for the soul.

This is indeed the season for giving, but a more meaningful gift, and it’s free, would be to forgive.
May we reach out to those who have hurt us and those whom we may have hurt, and start the year afresh.

● Deputy executive editor Soo Ewe Jin wishes Christian readers a Blessed Christmas, and all readers a Wonderful New Year. He is especially happy to meet up with Sunny, a dear friend of his Papa, who shared fond memories of his father and reminds him that the real legacy of anyone is not in the things he leaves behind but in the many lives he touched.