Blog Posts

Hey friends, welcome back to the blog.  

We recently shared a giveaway on our social media, if you haven’t checked it out yet go get entered before it closes on the 12th.  We are offering a free brain map (qEEG) session as part of this giveaway.  qEEG provides a detailed baseline of brain function, highlighting areas of dysregulation or atypical brainwave patterns which might correlate with specific symptoms or disorders. 

We are emphasizing “new year, same you – just better supported.”  As we begin a new year it is a common mentality to consider New Year’s resolutions, goal setting, and maybe a reflection of the last year.  These are all good things, however a lot of people struggle to sustain resolutions and goals they set out to achieve.  I also hear a lot of people say they “think” about what they want to change constantly but struggle to take action steps.  People often abandon New Year’s resolutions because goals are often too vague, overly ambitious, and lack a concrete plan, leading to quick burnout when faced with reality, lack of support, all-or-nothing thinking, and fading motivation as the initial excitement wears off.

 The reality is most of us struggle with change.  We spend a lot of time considering change, thinking about things we “wish” were different or how we would change.  Consider these mindset shifts to help support better change.

Mindset Shifts for Better Change 

• Grow, Don’t Just Resolve: Focus on becoming a better version of yourself, not just checking off goals.
• Embrace Small Steps: Instead of “work out daily,” try “walk in the gym for 2 minutes” to build momentum.
• Identify Your “Why”: Connect goals to a bigger purpose for more meaningful change.
• Learn from Failure: Recognize when past “solutions” (like extreme diets) made things worse. 

Actionable Strategies

• Define Clearly: Be specific about what you want to change and why it’s a problem now.
• Set SMART Goals: Make them Specific, Measurable, Achievable, Relevant, and Time-bound.
• Start Tiny Habits: Build consistency with minuscule actions (e.g., one extra flight of stairs).
• Create a Plan: Write goals down, make an action plan, and use reminders.
• Find Support: Involve friends, join groups, or find mentors for accountability.
• Incorporate Self-Care & Gratitude: Practice thankfulness, journal, and schedule relaxation.
• Try New Things: Pick up a hobby, learn a skill, or volunteer to broaden your perspective.
• Use “To-Don’t” Lists: Decide what you’ll stop doing, like saying “yes” automatically. 

As we emphasize “new year, same you – just better supported” we would like you to consider what that means to you.  What would better support you to have a year that is better for your well-being, mental and physical health, and nervous system? 

For better support in the new year, focus on realistic goals, strong connections, and holistic well-being by setting achievable targets (like learning a skill or getting more sleep), nurturing relationships through shared activities (like brunch or hobbies), and integrating self-care (mindfulness, exercise, healthy eating) into your routine, all while acknowledging your feelings and asking for help when needed.

Real, sustainable change doesn’t come from pressure or perfection,  it comes best from understanding your brain, your nervous system, and what you actually need.  

Thanks for reading, until next time.

Emilie Barragan, LCSW

Therapeuo Health – “Tackling physical and emotional pain.”