As the new year comes back around once again, so does the constant badgering of the phrase ‘new year, new you’. New gym memberships, Dry January and the latest diet plans – with a severe lack of sweet goodies involved – take over social media and advertising.
By no means is it wrong to want to make changes to your lifestyle that can make you feel better physically, but what about emotionally? This year should also be the year that we make changes in order to aid our emotional and mental health.
Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, describes emotional health as “our ability to recognise, understand and manage our emotions in a balanced way.”
She added: “It’s about being in tune with our feelings, responding to them in a healthy manner, and coping effectively with stress, setbacks and life’s challenges. Emotional health also means having the resilience to recover from difficult situations, maintaining a sense of wellbeing and building positive relationships with others.”
In the moment that you may slightly verge off the ‘new year, new me’ track for a cheeky slice of cake, you can still be working on strategies to benefit your emotional health. This will end up also helping your physical health.
Here are six ways in which you can take better care of your emotional health in 2025.
1. Practice self-compassion
At the beginning of the year when everything seems to be ‘Go Go Go!’, it can be hard to find a moment for yourself. However, even the smallest bit of self-care can make a big impact.
Touroni said: “Mindfulness helps you stay present, reducing stress and anxiety. Taking a few minutes each day to check in with yourself – through deep breathing or mindful moments – can improve emotional regulation. Being kind to yourself during tough times is also crucial; remember it’s okay to feel difficult emotions, you don’t have to be perfect.”
2. Remember to breathe
This may feel like stating the obvious but many of us forget how important and impactful it can be to take a moment to stop and breathe.
Jamie Clements, founder of The Breath Space, said: “When faced with a challenging situation, big or small, controlled breathing techniques help regulate the nervous system, lower cortisol levels and promote the release of feel-good hormones like serotonin.
“By improving oxygen flow and reducing stress, breathwork can increase energy, enhance mental clarity, and create a sense of calm.” The breathwork practitioner recommends trying the 4-4-8 technique: inhale for four seconds, hold for four and then slowly exhale for eight.
3. Invest in people that make you happy
Making time to see people that bring joy and stability into your life can make a huge difference to your emotional wellbeing. This can be done in simple actions like grabbing a coffee with a friend or snuggling up to watch a film for a family member. In doing so you are building and maintaining strong and supportive relationships.
Touroni added: “Spending time with people who lift you up and who you can be vulnerable with helps you feel understood and valued. Social connections are one of the strongest predictors of long-term emotional resilience.”
4. Developing healthy routines
Much like with any new project or hobby you start, you need to get a strong handle of the basics first. Making simple changes, including exercise, getting a good regular sleep schedule and making time to relax, can all help balance your emotional and mental health.
Touroni advises: “Identifying healthy coping strategies like journaling, talking to someone you trust, or engaging in a creative hobby can make a big difference when stress levels rise.”
5. Don’t push away emotions
Many of us can be bad for pushing down or brushing off the way we feel when things get tough, as we feel as though we simply do not have the time. However, Touroni argues that we should instead be thinking about what guidance our emotions may actually bring us.
She said: “Negative emotions are a normal part of life, but learning how to manage them is key to emotional health. Acknowledging and validating your emotions is the first step, don’t push them away or try to ‘fix’ them too quickly.
“Being in contact with them can ultimately help us with everything from decision making to boundary-setting.” Seeking help from a friend or counsellor can help with gaining a new perspective and challenging feelings.
6. Embrace change
Changes in our lives can be big or small, with many of them being unexpected. These changes can come with a mix of emotions that may be difficult to understand but Touroni advises to “remain flexible and patient with yourself during this period.”
Health psychologist Ravi Gill added: “Be open to change and willing to adjust your perspective or approach. Release the need to control everything and focus on adapting to what’s in front of you. Recognise the aspects of your life that remain stable and draw strength from them.”
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