As the new year begins, many of us feel pressured to create a long list of resolutions – big, bold promises about improving ourselves in 2025. But let’s be honest: how often do we stick to our New Year’s resolutions? Instead of setting yourself up with rigid goals, why not try a gentler and more meaningful approach this year? Set intentions.
Intentions are different from New Year’s resolutions. Instead of focusing on specific outcomes (“lose 5 kgs in three months” or “save money”), intentions focus on how we want to live and how we want to feel. They’re less about achieving (or failing) and more about aligning with our values.
Unlike resolutions, which can leave us feeling like a failure when we don’t hit our target, intentions are adaptable. They grow with us as the year unfolds, helping us stay connected to what matters most.
Identify Your Values
What’s most important to you? Connection, personal growth, balance, adventure? Whether it’s health, happiness, relationships or creativity, your intentions should reflect your core values.
Focus on Feelings, Not Results
Instead of saying, “I’ll exercise five days a week,” try, “I’ll care for my body and enjoy moving it.” This keeps the focus on how you want to feel rather than setting a rigid expectation.
Keep It Positive
Frame intentions as things you’re inviting into your life, like “I’ll welcome more peace into my days,” instead of focusing on what you want to avoid.
Write Down Intentions
Keep your intentions visible to stay connected to them. Put them on your fridge, make them your phone wallpaper, or stick a note on your mirror.
“I’ll make time for the people who matter most”
“I’ll find moments of calm in my everyday life”
“I’ll enjoy movement and celebrate my body’s strength.”
“I’ll take small, steady steps towards a healthier, happier me.”
“I’ll pay attention and celebrate the little wins”
The beauty of setting intentions is that there’s no pressure to “get it right.” Intentions are a gentle reminder of what’s important and how you want to approach your life—they’re not a strict rulebook. They help you stay grounded in your values and guide you in making choices that feel authentic and fulfilling.
So, as you welcome 2025, give yourself permission to step away from strict resolutions. Instead, set intentions that inspire and guide you. Let this year be one of mindfulness, growth, and joy.
Step into 2025 with a fresh approach- ditch rigid New Year’s resolutions and embrace mindful intentions. Discover how setting intentions can help you live in alignment with your values, focus on what really matters most to you and make this year one of growth, joy and authenticity.
Here’s to a meaningful 2025!
www.carolinecrotty.ie
Happiness is often found in small, meaningful moments and when we combine that with mindfulness (i.e. being fully present in the here and now) well, then we’ve got the recipe for a more joyful, balanced life.
Here’s how you can make every day a little happier by being intentional:
Gratitude – Every day has something to celebrate, even if it’s as simple as a sunny morning or your first sip of coffee. Start a gratitude journal and jot down three things you’re thankful for each night. Watch as your mind shifts to focus on what’s going right in your life.
Connection – Happiness grows when shared. Call a friend you haven’t spoken to in a while or invite someone for coffee. Building meaningful connections reminds you that you’re not alone in this big, beautiful world.
Spark Joy – What makes you feel alive? Whether it’s painting, playing music, hiking, or baking the perfect sourdough, carve out time for the things you love. Joy is contagious—especially when it starts with you.
Move – Focus on movement that elevates your mood. Dance in your kitchen, stroll in the park, or take a yoga class. Exercise isn’t just for your body, it’s a happiness boost for your brain.
Kindness – give to receive as the kindness come straight back! Pay for a stranger’s coffee, volunteer your time, or send an encouraging text. Helping others creates a ripple effect of positivity.
From the minute you wake, before checking your mobile phone, pause and set an intention for your day. Whether it’s “I’ll approach today with patience” or “I’ll find beauty in the ordinary,” this small intention can guide your mindset for the day that lies ahead.
Breathing slowly is a secret power. When life feels overwhelming, come back to your breath. Inhale deeply for a count of four, hold for four, and exhale for four then hold for four (this is called ‘box breathing). You’ll feel your stress melt away, one breath at a time.
Notice the Little Things
Ever paused to really listen to the sounds around you or sense the sun on your face? Try engaging your main senses (sight, sound, touch, taste, smell) so you smell your tea, feel the lovely texture of your clothes, listen to the sound of your footsteps – all of this will bring you to living in the here and now.
Eat with Awareness
Instead of mindlessly munching, savour your food. Notice the flavours, textures and all the aromas. Eating mindfully turns an everyday habit into an act of appreciation and joy.
Pay Attention
Think you’re saving time by juggling tasks? Think again. Give your full attention to one thing at a time, whether it’s a work project, a conversation, or even washing the dishes. It’s surprisingly freeing—and effective.
Nature: Leave your phone at home or in the car and spend time in nature. Notice the rustling leaves, little chirping birds, or the way the sunlight breaks through the trees. Nature has a way of quieting your mind and lifting your spirit.
Meditate, Even if only for a few minutes. Use various social media apps like Calm or Headspace to help make mindfulness accessible even on your busiest days.
Journal: Spend a few minutes reflecting on your day—what brought you happiness, or what moment made you feel deeply connected to the present? Writing it down cements the experience and reminds you to look for more.
Happiness and mindfulness aren’t about perfection—they’re about showing up for yourself in small, meaningful ways. So take a deep breath, smile at the little victories, and remember: the life you want is built in the moments you create.
www.carolinecrotty.ie
We all have a limit. In my experience, we can be pushed to that limit emotionally when life’s challenges start to pile up (rather like bricks in Jenga) when issues or challenges pile up, one on top of the other.
Life is messy, cruel and unfair. Terrible things happen to lovely people, but when we don’t tackle our problems as they arrive and if we keep them secret, it can lead to feeling worse in the long run. Try talking about whatever is on your mind with someone you trust in confidence. When we prioritise our mental health all the time, then we potentially avert challenges in the long run.
Ensuring that we safeguard our mental health is as important as looking after our physical health. Whether we are dealing with stress, anxiety, depression or feeling tired and flat emotionally, there are strategies we can use to improve how we feel.
Some evidence-based approaches to help cope with difficult times are:
In conclusion, there are many evidence-based strategies that can help improve mental health and well-being. Practicing mindfulness, exercise regularly, getting enough sleep, eating a balanced diet, connecting with others, challenging negative thoughts, and practicing self-care are effective ways to cope with stress, anxiety, or depression and to improve your mood generally. If you are struggling with mental health issues, it is important to seek professional help from a qualified mental health professional.
Help is at hand – here are some mental health supports (27.02.2024)
www.carolinecrotty.ie
How to reduce stress and anxiety
Stress and anxiety are human experiences. They cannot be avoided, however, they can significantly impact our well-being. Fortunately, there are evidence-backed techniques to effectively cope with stress and anxiety, empowering you to take control of your emotional and mental health.
Mindfulness
Mindfulness is a powerful technique that involves focusing our attention on the present moment, maintaining an awareness of thoughts, feelings and environment through a compassionate and accepting lens. Originating in Buddhist meditation, secular mindfulness practice is now mainstream. Numerous studies demonstrate its effectiveness in reducing stress and anxiety. By cultivating mindfulness, we can develop an increased awareness of our thoughts and feelings, allowing us to respond to stressors more clearly and calmly. We might begin by paying attention to whatever’s around us by looking at the sky, or the colours of leaves, feeling our feet on the ground while we feel our breath – that’s being present and mindful, and we can do it where ever/whenever.
Physical Exercise
This is a game-changer. Do not stop because you are ageing – do even more for as long as your body allows! Engaging in regular physical exercise is not only beneficial for our physical health but has positive effects on our mental well-being. Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It also reduces stress hormones and improves sleep, all of which contribute to a decrease in stress and anxiety levels. Aim for at least 30 minutes of moderate-intensity exercise most weekdays.
A Healthy Lifestyle
A healthy lifestyle plays a crucial role in managing stress and anxiety. Ensure to get enough sleep. Prioritise eating a balanced diet with nutrient-rich foods. Limit the intake of caffeine and alcohol, which can contribute to anxiety symptoms. Hydrate with water. Additionally, practising good time management and setting realistic goals can reduce feelings of overwhelm and stress.
Supportive Network
Social support is essential in coping with stress and anxiety. Cultivate strong relationships with friends, family, or support groups who can provide understanding, empathy, and encouragement. Research suggests that having a reliable support network can buffer the adverse effects of stress and enhance our overall well-being. Join a group if you feel isolated Phone the Samaritans any time, day or night on 116123 (no charge from mobile or landline).
Cognitive Behavioural Therapy
Cognitive-behavioural therapy (CBT) is a well-established, evidence-based approach to managing stress and anxiety. CBT helps identify and challenge negative thought patterns and replace them with more realistic and helpful thoughts. Reframing our perceptions and beliefs can reduce anxiety and improve our ability to cope with stressors.
Courses can be found at: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Self-Care
Engaging in self-care activities is crucial for stress management. Make time for activities that bring you joy and relaxation, such as hobbies, reading, listening to music, or spending time in nature. Setting aside regular periods for self-care helps replenish our energy, promotes emotional well-being, and reduces the impact of stressors. There are some self-care tips here.
Finally, reducing stress and anxiety is possible through evidence-based strategies. We can take proactive steps towards improving our mental well-being by incorporating mindfulness, exercise, healthy lifestyle choices, social support, cognitive-behavioural techniques, and self-care activities into our daily routines. It is vital to tailor these to your individual/specific needs (cut your cloth according to your measure) and consult a mental health professional if you require additional support.
Our physical health and mental health are inextricably linked, with one impacting the other in a circular relationship. When feeling physically unwell, we might not feel very happy. When feeling anxious or overwhelmed, we might not feel physically well.
We can take measures to safeguard and boost our mental health. It can feel difficult and effortful, but the payoff is worth it. Prioritise your well-being to get the best out of your life.
Start Today!
Planning is fantastic, but starting today with something is far better than postponing until the time is just right! An imperfect something is better than a perfect nothing!
Exercise
Move for 20 minutes by marching on the spot, touching your elbows to the opposite knee, dance or follow an online class from the comfort of your home. If 20 minutes is too much, set a timer for 5 minutes, leave the house and as soon as the alarm goes off, turn around and come home – that’s a 10-minute walk and a wonderful starting point. 30 mins of moderate exercise most days can reduce stress, improve your mood, and boost self-esteem.
Screen-Free Time
Mobile phones are an intrinsic part of our lives. When prioritising mental health, schedule daily screen-free time. We do not benefit from being constantly distracted from ourselves. Spending time alone with our thoughts is beneficial. Our brains need downtime, ideally in nature, which can improve our focus. Even looking at and admiring trees is calming for humans because nature is therapeutic!
Social Connections
Just as important as spending time alone with our thoughts, forging social connections is beneficial for our mental health. It might be a little more difficult as we age to find new friends but reach out to others. Contact family members and friends, meet people, become involved in your community, join clubs/groups that interest you or volunteer.
Mindfulness
Mindfulness is not about having a full mind but is more about being present and engaged in the current moment. Mindfulness can help reduce stress and improve focus and feelings of wellbeing. Spend a few minutes every day, focusing on your breath and breathing. While walking, pay attention to your body and the sound of your steps on the ground. When someone speaks, listen and hear what they’re saying. There are several ways to develop mindfulness or join a yoga, or mindfulness class
Self-Care
Make a list of things that you enjoy doing or that you used to enjoy when you were younger. Prioritise doing something from that list (whatever you enjoy) as part of self-care practice even if only for ten minutes every day e.g. reading, walking, music, drawing, gardening. If you are a parent, by doing what you enjoy you teach your children the importance of self-care – you are their role model.
Seek Help
Ask your GP for a list of supports. Alternatively, phone 1800111888 anytime day or night and you’ll be sign-posted to Irish mental health support services.
Gratitude
Most of us never miss what we have until it’s gone, including people. Developing gratitude
can improve our mood, reduce stress, and increase positive feelings. Write three things
every day for which you are grateful, regardless of how small or insignificant. That keeps our focus on the positives regardless of how tough the day is.
In summary, move your body, have screen-free time, spend time in nature, forge social
connections, seek help, and practice gratitude and mindfulness. The benefits of prioritising your mental health outweigh the effort. Something done is better than a perfect nothing so why not do something to mind your mental health today!
www.carolinecrotty.ie
In my experience, happiness has more to do with what goes on in our minds than our circumstances (it’s not what happens, it’s how we react that’s important).
Because the longest relationship you will ever have is with yourself, make it a happy one. Don’t think because someone has a huge house, is glamorous or prominent that they are happy! Happiness is different from success. Happiness comes from within and relates to what goes on in our brains rather than our bank accounts!
Happy people work at being happy. They make time to do things that help them feel good. Once you’ve decided you are going to make happiness a priority, sit down and set yourself achievable happiness goals:
Develop daily gratitude. We have much to be thankful for. If you want to be happy focus on what you have not on what you don’t have.
Movement is vital. Stretch before you get out of bed and stretch tense muscles. Walk around your home more often. Keep moving.
Comparisons never work. Stop comparing yourself to people you know or people on line.
Be solutions-focused. If you have a problem – ask yourself, “what can I do about this right now”? Also ask yourself what advice would you give someone else and then take your own advice.
Dance. In the kitchen or go out to dances. It’s easy exercise.
Take your time. Stop rushing. Admire the scenery. Daydream. Look at the clouds. Slowing everything down for a few minutes every day helps your overall sense of wellbeing.
Reduce the time you spend on technology. Be present for friends and family (never use your mobile in the presence of others).
Play to your strengths. Do things that make you feel happy. If you’re good at gardening, brilliant. Get out into the garden and plant veg or flowers or do some weeding. If you are not good at gardening, brilliant. Do something else that you are good at.
Allow the sun to bathe your skin. What sun you ask? Get outside every day and show your skin to the sun for 10 mins. Sunlight aids happiness (and sleep!)
Singing regulates our breathing and it is hard to take yourself too seriously while you are singing (and it doesn’t matter if you sound like a crow – just sing!)
Kindness is a universal language. When you are kind to others you feel happy but remember to be kind to you.
Feed your senses (sight, hearing, taste, smell and touch).
Breathe slowly in and out for a few minutes every day.
Act the eegit. Laugh. Play. Even when we have lots of responsibilities, make time for fun.
Hugs are healing. Hug someone or have a massage.
Do not cultivate negative thoughts, over-analyse, try to mind-read or predict the future.
Concentrate on the present– the only moment over which you have control!
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