As the New Year rolls in, it often arrives with a familiar chorus of resolutions—eat cleaner, work out harder, change your body. While the intention to feel better is understandable, these goals can quietly reinforce the idea that our worth is tied to how we look.
This year, what if we reframed the conversation? Improving mental health and body image doesn’t have to mean shrinking yourself or striving to meet someone else’s standard. It can mean learning to care for your body in ways that genuinely support your well-being, while also recognizing and resisting the external pressure to look a certain way. In the midst of all the noise about who we should become, there’s an opportunity to choose something healthier: honoring where you are right now, and building habits rooted in self-care rather than self-criticism.
“When we’re talking about New Year’s resolutions, especially when it comes to things like our diet and exercise, we want to make sure we’re setting realistic goals and that we are truly engaging in healthy habits,” said Hillary Hustana, LCSW, assistant program manager at WellPower. “We don’t want the extremes, and we don’t want to engage in restrictive eating or all-or-nothing thinking.”
Explore Your Relationship with Food
What has your relationship with food been like throughout your life? Have you used it to cope when feeling sad or anxious?
“From a mental health perspective, it’s important to understand what our relationship with food has historically looked like and make sure we have effective coping tools to manage strong emotions when they arise instead of turning to food to cope,” Hustana said.
She also encourages speaking with a registered dietician or your primary care provider about healthy eating habits.
“Diet culture is harmful and inaccurate. Many registered dieticians will tell you it’s okay to have a piece of cake or ice cream every once in a while,” she said. “Balance is healthy.”
Set Realistic, Measurable Goals That Aren’t Based on Your Weight
Think less about the number on the scale – it’s not necessarily an accurate depiction of what’s happening inside your body. Instead, think about specific, measurable exercise or physical strength outcomes. For example, a goal might look like running a mile or doing a push up on your toes.
“If someone is saying they want to be healthy, we want them to truly be healthy,” Hustana said. “And what does it truly mean to be healthy? It means balance. Having a healthy lifestyle.”
When your mindset shifts to how your body moves rather than your weight, that can help take guilt and shame away.
“It’s not a fair expectation that someone’s going to lose weight in a specific way. Everyone is different,” she said. “We can work towards short-term and long-term strength and endurance goals, which are more achievable than trying to hit a number on a scale.”
And it’s important to make those goals realistic. Start small and celebrate your wins. That will give you momentum to continue your journey of creating a healthy lifestyle. For example, if your goal is to go to the gym twice a week, consider starting with once a week and working up to your goal. There will be weeks where you might not make it there at all, and that’s okay. If you can’t make it to the gym, how can you move your body in a different way? How about going on a walk during your lunch break?
“People get discouraged because lifestyle changes are hard; they just are,” Hustana said. “Waking up early is hard. Sacrificing time with your family or giving up watching your favorite show after work is hard. You have to find the time and decide where the tradeoff will be. People need to think about what’s going to work for them, giving themselves grace if they don’t meet that expectation and not letting it totally derail them.”
Focus on progress over perfection, rather than an all-or-nothing mindset.
Notice Any Negative Self-Talk
Have you ever walked by a mirror and said something negative to yourself about your body? If so, you’re not alone. How can we break this habit? First, simply recognize that you are engaging in negative body talk without judgment.
If you catch yourself saying, “I hate my stomach,” try telling yourself, “My stomach is just a stomach.” Reframe the negativity into a “noticing statement,” such as, “I’m noticing my stomach.”
You don’t have to say something positive if it feels inauthentic.
“I find typically just making a neutral statement can work best,” Hillary said. “It can help shift your mindset from a negative space to a neutral space to get out of the guilt/shame spiral.”
And when things are neutralized, it’s easier to get to a healthier mindset. You can start talking to yourself in a way that honors your body and still recognizes you’re working on becoming healthier.
“For example, ‘I love myself. I appreciate my body for everything it’s done for me and the way it’s moving me through the world. AND I’m trying to do things to keep my body healthy,’” Hillary said.
Limit External Pressures
With social media and artificial intelligence at our fingertips, we are often consuming messages about what our bodies should look like.
“The reality is that everybody’s body is different,” Hillary said. “Most people don’t have private chefs and personal trainers, so of course that’s going to impact the way we look at ourselves. Someone could look healthy on the outside and because of genetics they’re thin-bodied, but not healthy.”
It’s important to be aware of who you follow on social media. Is it mostly people you know, comedians, puppy videos or people pushing an ideal body image that’s not realistic? Understand why you follow someone if you don’t know them.
“Influencers are called influencers for a reason,” Hillary said. “They are influencing you to do something or buy a product, or they’re pushing a lifestyle. They have an agenda.”
Talk with a Mental Health Professional
If you’re looking for support around body image and creating healthy habits, WellPower can help. Call us at (303) 504-7900 to access services or request an appointment online.
In crisis right now and need someone to talk to? The 988 Mental Health Line is available for free, immediate, human support 24/7/365. If you or someone you know is struggling with an emotional, mental health and/or substance use concern, call or text 988 or live chat at 988colorado.com.
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