Breaking free from the New Year's resolution trap

The arrival of a new year is often accompanied by a sense of optimism and renewed enthusiasm to make big changes to our lives While many resolve to quit bad habits get healthier or learn new skills these aspirational resolutions may overwhelm you The temptation to undergo significant changes can backfire rapidly resulting in inflated expectations psychological distress and even physical injuryThe key to sustainable progress however remains adopting a more realistic approach When it comes to tempting lofty goals it becomes critical to remember that the most effective way to create meaningful change is through small consistent steps To help you switch to a sustainable path of progress this year wersquove got two mental health experts to delve into why people fall into this extreme resolution trap the drawbacks of such resolutions and practical tips you can adaptWhy do people feel compelled to make drastic changes at the start of the New YearThe prospect of a fresh start at the start of the year frequently sparks a desire for change ldquoOn a psychological level the beginning of a new year is viewed as a chance to start again To make the upcoming year distinct from the previous one this may occasionally force people to abandon their established routines and adopt extreme measures Additionally social media posts and advertising efforts that showcase personal changes provide the impression that people are under pressure to lsquoimproversquo themselves in some wayrdquo explains shares Dr Harsha G T consultant ndash psychiatry Manipal Hospital YeshwanthpurThe psychiatrist tells us that drastic changes often stem from motivation rather than necessity He shares ldquoFor instance when we acquire something newmdashbe it a car a home or even a marriagemdashwe tell ourselves that this is an opportunity to behave differently to maintain or handle it better Similarly the new year is seen as the perfect time for selfimprovement but this enthusiasm towards massive change can be both unrealistic and counterproductiverdquoThe negative impact of extreme resolutions on mental healthMental health can be significantly impacted by the urge to make drastic changes ldquoAnxiety remorse and feelings of inadequacy might surface when resolutions are not reached in the expected amount of time People may feel demotivated or exhibit symptoms of depression if they start rigorous exercise or diet routines and dont notice results The more significant process of incremental improvement may be overshadowed by the impractical quest for perfection These failures emotional toll frequently raises stress levels which can worsen preexisting mental health issues or cause burnoutrdquo suggests HarshaHe also warns of a vicious cycle of guilt and negative selfworth when people are not able to fulfill their resolutions He says ldquoA cyclic loop is created by the mental strain of attempting to reach impossible goals where tension and anxiety increase until people give up on their resolutions completely This can contribute to feelings of defeat and exacerbate a negative selfimage undermining confidence and motivationrdquoThe common pitfalls of setting unrealistic New Yearrsquos resolutionsExtreme resolutions can negatively impact the health of individuals Harsha outlines the most common pitfalls of settling unrealistic New Year resolutions belowUnrealistic goal settingThe desire for big changes can lead to setting unrealistic resolutions such as extreme dieting quitting substances like alcohol cigarettes or other substances and committing to hours of exercise every day that are often not feasibleCycle of frustrationFailure to achieve desirable results eventually creates a cycle of disappointment and frustration For instance many individuals start their year determined to lose weight or get fitter often by following crash diets or overexerting themselves in the gymPhysical harmThese intense shifts in behaviour however can lead to physical harm such as injuries muscle strain or exhaustion In the case of substance use quitting alcohol or smoking abruptly can trigger withdrawal symptoms that range from headaches and anxiety to seizures making it difficult to continue with such drastic resolutionsExtreme dietingIn terms of dieting many people opt for extreme forms of fasting or restrictive diets like eliminating entire food groups or following extreme caloric deficits This can result in health complications such as hypoglycemia fatigue and irritability not to mention cognitive impairment or mood swings These kinds of drastic changes are not only unsustainable but also dangerous without professional guidanceHow can individuals shift their focus from drastic changes to gradual sustainable improvementsWhile making New Yearrsquos resolutions one needs to understand the impact of a meaningful transformation or change to shift their focus from a drastic change to sustainable improvements ldquoThis involves changing your mindset to prefer gradual development over achieving perfectionrdquo poses Dr Ajit Dandekar head of the department of Mental health Nanavati Max Super Speciality Hospital MumbaiHe further stresses the importance of course correction ldquoBeing ready for course correction when facing challenges and motivated when things donrsquot go your way can help you change the focus from overnight success lsquoAbstinenceviolation effectrsquo is when an individual considers minor hurdles to be total failure of a project Take possible slipups into account learn from mistakes and become more resilient As explained in addiction psychology every relapse is an opportunity to improve and ensure a successful recoveryrdquoDandekar suggests that the easiest way to focus more on gradual improvements is to set specific milestones to achieve your goals and be optimistic He says ldquoGive more attention to achieving your goals rather than falling into the trap of being overambitious Individuals who set the resolution of being fit are less likely to succeed as compared to those who decide to walk for at least 30 minutes four times a week Focus more on a positive approach rather than setting negative goals Setting a goal to eat nutritious food is more likely to succeed than quitting junk foodrdquoHe concludes by stating the significance of acknowledging your progress ldquoMost importantly celebrate these milestones which will further encourage you to be on the path of gradual sustainable improvementsrdquo5 strategies for setting realistic and achievable goalsTo leverage the motivation behind New Year resolutions one can adapt the following five strategies shared by Dandekar for sustainable improvementsFrame them smartlyThe goals should be specific measurable achievable relevant and milestoneoriented Applying these factors will help you narrow down your ambitions into achievable targets and supervise your progress For example instead of resolving to lose 40 kg aim to lose 5 kg every month by exercising at least thrice a weekStart small end bigDonrsquot set too many challenges in your path right at the start As per the research starting with only a couple of changes in your current routine and expanding as you achieve them will help you gain more confidence If you want to quit drinking alcohol decide to drink only on the weekends first then reduce it gradually to twice a month and continue reducing the frequency over monthsAnticipate and planCarefully chart all possible challenges in your path and make plans to address them For example if you cannot visit the gym on some days due to extra working hours plan simpler office or home workouts which can help you sustain the habit rather than skipping altogetherPositive approachApproach dictates motivation to achieve a goal A positive approach is more motivating than planning to lsquoquitrsquo lsquoreducersquo or lsquoskiprsquo as resolutions Frame it as something you want to achieve rather than avoid Decide to drink water during free time rather than quitting smokingMonitor and modifyKeep a daily track of your goals and donrsquot hesitate to modify them if the set targets are unachievable Whatrsquos important is to bring a positive change in your life and not transform it overnight Flexibility is key as progress never takes place as planned Change goals based on your experience and stay motivated to continue on the path of achieving your resolutions