Compassionate Toasts: Supporting Loved Ones Through New Year Challenges

Celebrations. Fireworks. A brand new start? As many of us know, New Year’s Eve is a time to commit to making positive changes; however, our personal journey can present unique challenges, and this is particularly poignant for those in recovery or facing mental health struggles.

This time of year doesn’t always equate to joy for all people; for some, it’s a time when mental health can be particularly fragile. The harsh winter months and the financial burden of the holiday season aren’t easy for many, and on top of this, feeling immense pressure at the prospect of facing the future and embracing change can be daunting and overwhelming.

That said, we can help our loved ones navigate these challenges in the run-up to the new year. By offering a patient ear, understanding, and empathy, we can create a supportive space where we can acknowledge their feelings without judgment and provide a comforting presence.

Encouraging open conversations about their fears and hopes for the new year can also help ease their anxieties and build a sense of shared understanding and togetherness.

The Power of Compassionate Communication

Compassionate communication is the foundation of all our relationships, especially during high-focus times like New Year’s Eve. This means not just hearing but actively listening to understand and empathize with others. Some ways to practise compassionate communication, incorporating the 3 A’s of active listening – attention, attitude, and adjustment include:

• Be present: Engage fully in the conversation, put away distractions like cell phones, and focus on the speaker using all your senses.
• Non-verbal cues: Pay attention to non-verbal communication and use it effectively. Maintain open body language, nod in understanding, and keep eye contact, but not excessively (use the 50/70 rule of maintaining eye contact for 50% to 70% of the conversation).
• Open-ended questions: Encourage a flowing conversation with open-ended questions that prompt detailed responses.
• Reflect and clarify: Paraphrase to show understanding and ask for clarification if needed.
• Be patient: Value their perspective and allow your loved one to express themselves without interruption so they feel heard.
• Withhold judgment: Create a safe space for conversation by being non-judgmental, empathetic, and accepting.

Great Expectations: A Gentle Approach for All

The start of a new year often comes with a societal push for big changes and ambitious goals, but this can lead to undue pressure and stress, as it creates a breeding ground for unrealistic expectations and subsequent disappointment. So, with this in mind, managing expectations around new year’s resolutions is essential, and this is true for everyone, not just those who are in recovery.

If our loved ones are struggling with this, we could encourage them to shift their focus to smaller, more achievable, and less overwhelming objectives. Additionally, recognizing our efforts and progress is sometimes more valuable than the actual goal we set, even if it isn’t monumental.

While we should encourage people to aim high with their resolutions, remaining flexible is the key to success. Life is unpredictable, so goals should be adaptable to changing circumstances. This approach reduces the potential for disappointment and promotes a healthier and more realistic perspective on personal growth and achievement in the new year. Remember, the journey of self-improvement is a marathon, not a sprint and doesn’t hinge on a single date or action.

If you or your loved one is stressed about lofty new year’s aspirations of change, here are some key points that could help:

• Focus on small victories: Replace sweeping changes with specific, achievable goals. This allows you to build confidence and momentum, making progress tangible and rewarding.
• Develop self-compassion: Remember that progress is not linear. Be kind to yourself when you stumble, acknowledging setbacks as part of the learning process. Celebrate even the smallest wins and focus on the positive aspects of your journey.
• Embrace flexibility: Life is full of surprises. Adapt your goals as needed, allowing for flexibility and adjustments along the way.
• Communicate openly: Share your goals and challenges openly with your loved ones. Their support and understanding can be invaluable in navigating this process and celebrating your achievements.
• Prioritize self-care: Remember, resolutions are not about self-denial or deprivation, so make time for activities that serve your mind, body, and soul.

Promoting Mental Wellness

Being in recovery uniquely positions us to understand the myriad ways to nurture mental wellness – ways that are often overlooked. As we enter the new year, it’s a prime opportunity for us to guide our loved ones through the lesser-known paths of self-care and mental resilience.

The pressures of this time of year make this guidance all the more important, and self-care, a concept we’re intimately familiar with in recovery, can be a revelation for those not on our journey. We can introduce our loved ones to practices like mindfulness, meditation, or simply finding joy in new or existing hobbies:

• Mindfulness Practice: Mindfulness involves being fully present and engaged in the moment. This practice can reduce stress and increase emotional regulation, helping to navigate the highs and lows of daily life.[1] Simple exercises like mindful breathing or mindful observation can be an excellent way to start.
• Meditation Routines: Meditation helps foster a sense of calm and can enhance self-awareness. Short, guided meditation sessions to begin with can make this practice more approachable and beneficial – a vast range of free apps can help with this.[2]
• Physical Fitness: Regular physical activity is hugely beneficial to mental wellness. Whether it’s a brisk walk, a yoga session, or a more intense workout, exercise releases endorphins that boost mood and energy levels. Encouraging loved ones to find a physical activity they enjoy can make fitness a rewarding part of their routine.[3]
• Engaging in Hobbies: Hobbies aren’t just for fun; they can be therapeutic, too. Activities such as painting, gardening, or playing a musical instrument offer a creative outlet that can reduce stress and provide a sense of accomplishment.

Resources:
[1] https://psycnet.apa.org/record/2015-10563-012
[2] https://www.sciencedirect.com/science/article/abs/pii/S0362331903000430
[3] https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02145/full

List of Free Wellness Resources

Here are some online resources you could encourage your loved ones to try. Alternatively, they can explore many other options by searching for mental wellness on any app store.

1. Atmosphere: A sleep-enhancing app that uses various soothing sounds – on Google Play and iStore.
2. Coloring Book for Adults App: A free coloring app to aid mental and emotional well-being.
3. FitOn: Provides a variety of free workout options.
4. University of Florida’s Wellness Resource Websites: Comprehensive list of free wellness resources.
5. National Institutes of Health Wellness Toolkits: Toolkits tailored to individual health needs.
6. Rokelle Lerner: A member of the Crossroads team who offers a range of insightful books. Her works focus on recovery, relationships, and personal growth.

Contact Us Today

While undeniably festive, the holiday season can be particularly challenging for those in recovery and their families. At Crossroads Antigua, we recognize the intricacies of this time of year, and our specialized family program focuses on developing understanding, empathy, and collective healing in families struggling with addiction.

Our compassionate team is ready to assist if you’re seeking support during this period, whether for yourself or a loved one. Our doors are always open and we’re committed to transforming the holiday season into a period of heartfelt connection and care. For more information about our family program and services, please don’t hesitate to contact us at 1 (888) 452-0091.