As I reflect at the end of one year and the beginning of another, I can’t help but think how very unifying it is that the entire world, regardless of circumstance, rituals, culture, or personal beliefs, is concluding one defining chapter and moving on to the next This moment of transition is an opportunity to reflect on the past, embrace the present, and look ahead with hope and intention.
The Universal Story of Transition
Each of us experiences this transition uniquely. Some may feel joy and excitement, while others may encounter nostalgia or even anxiety. Regardless of these feelings, the shared nature of this experience connects us. It is an opportunity to pause, to consider not only what we wish to leave behind but also what we hope to carry forward. This dual process—shedding and cherishing—helps us shape the story we wish to write in the coming year.
One simple yet profound practice I’m starting this year to embrace this reflective time is creating a “memory jar.” Throughout the year, I’ll collect small notes of triumphs, cherished moments, and insights. On New Year’s Eve, I’ll revisit these memories. What a wonderful ritual. It reminds us to celebrate the good, let go of the bad, and honor the complexity of our personal stories. You can do this yourself, or with family, or both.
Themes of Change and Growth
Shredding What No Longer Serves You
It’s completely normal, that as we conclude one year and look to the next, we want to shed the excess: our physical spaces, our bad habits, and even our relationships. Something less natural may be to intentionality to ask ourselves, what do I need to let go of to make room for growth? What went well last year that I would like to continue? How can I learn from the good and the bad?
I invite you to use this time to eliminate that which doesn’t serve you; what is not making you healthier.
Overcoming Disbelief
At times, our disbelief in ourselves can impede growth; we don’t make needed changes,our hesitation keeps us from starting something new, or we give up on a new interest. Change is hard. We get rooted in our patterns, those same, familiar roads become very permanent, neatly asphalted, driving lines drawn. Forging into even the most anticipated, healthiest, happiest new path can be so very bumpy, with so many obstacles in our way that seem to be taunting us to turn around and go back to the familiar path. Keep going anyway. Keep making choices that make you stronger, kinder, gentler. Make these rewarding choices your new paved over roads. Start with small steps. You may not be able to see to the completion of your story clearly, yet. Believe anyway. Believe in the potential for the outcome that you want, or even in the possibility of a positive outcome
Gratitude can be a powerful tool here. Use it to make your journey more concrete. Reflect on your progress, the people who supported you, and the resilience you’ve shown.Gratitude fosters positivity, which in turn builds your confidence to keep moving forward Positivity will encourage confidence that you can keep accomplishing your goals.
Acknowledging and Letting Go of Fear
Fear is a natural part of life. Acknowledge the thoughts and feelings that come and then intentionally work to let go. You are resilient. Think of all that you feared in the past, even if your worst fears came true. You preserved. You endured. You got through it. You’re on the other side of it. What helped you to endure? Your resilience is proof that you can handle whatever comes next. Acknowledge and let go. It can be a very normal instinct to want to get away from that which makes us anxious, even just the thought of what makes us anxious.By facing your fears, you open the door to problem-solving for your unmet needs that have lead to anxiety and then you will make progress to feel less worried and more easily, consistently you’ll be able to let go.
Breaking Through Limits
While boundaries are essential for safety and well-being, other limits—such as self-doubt or negative self-talk—can hinder growth. Imagine a coach who constantly criticizes their team; such negativity would stifle any potential for success. The same is true of the internal dialogue we have with ourselves.We are around ourselves more than anyone else in our life. We impact ourselves more than anyone else. The words we tell ourselves are very powerful, especially the ones that we don’t say out loud. They live in our heads, revirburating through us. They are such a part of us that sometimes we are not even aware of the beliefs.
We have to be mindful of the stories we tell ourselves; the limits we set. Negative self-talk, even when meant humorously, can become a self-fulfilling prophecy. Instead, act as your own supportive coach. Celebrate your strengths and accomplishments. The words we speak to ourselves shape the reality we experience.
Moving Forward With Intention
As we turn the page to a new year together, please remember that your past informs your future but does not determine it. This is a time to honor the lessons of the past year, celebrate your resilience, and set intentions for the year ahead. Embrace the narrative that you are capable of growth, change, and joy.
Resources and Takeaways
Key Takeaways:
- Reflect on the past year by acknowledging both the positive and the challenging moments.
- Use tools like a memory jar to celebrate triumphs and insights.
- Let go of what no longer serves you to make space for growth.
- Practice gratitude and positive self-talk to reinforce confidence and resilience.
- Face fears with acknowledgment and intentional letting go, trusting in your ability to persevere.
Resources:
- Narrative Therapy Exercises: Books like Maps of Narrative Practice by Michael White offer strategies for reshaping personal narratives.
- Mindfulness Apps: Tools like Calm or Headspace can help with reflection and reducing anxiety.
- Journaling Prompts: Use prompts like, “What are three things I’m proud of this year?” or “What is one thing I want to let go of?”
- Community Support: Seek out supportive groups or a therapist to guide you through transitions.
- Counseling Services: At Painted Reality Counseling and Wellness, LLC, we offer therapy sessions tailored to your needs. Our team of skilled therapists provides support at sliding-scale fees based on the therapist’s education and experience and the client’s financial circumstances. Evening and weekend appointments are available to accommodate your schedule. To learn more or book a session, visit PaintedReality.org or contact us directly through call or text, 405-400-7762.
Reflection and Gratitude Practices
- Gratitude Journal
Dedicate a notebook to writing down three things you are grateful for each day. Reflecting on the positives helps reinforce an optimistic outlook. - Achievement Box
Decorate a small box where you can place notes about your achievements, big or small. Open it at the end of the year to celebrate your progress. - Photo Collage or Scrapbook
Create a visual collage of meaningful photos and mementos from the year. It serves as a reminder of joy and growth.
Letting Go Practices
- Burn Ceremony
Write down fears, regrets, or things you want to let go of on small pieces of paper. Safely burn them as a symbolic act of release. - Balloon Release
Write your worries or burdens on biodegradable balloons and release them, symbolizing freedom from those concerns.
Vision and Planning Activities
- Vision Board
Use a board or poster to arrange images, quotes, and symbols that represent your goals and aspirations for the new year. - Future Letter
Write a letter to your future self, detailing what you hope to achieve and experience by the end of the year.
Daily or Monthly Engagement
- Kindness Calendar
Create a calendar with a daily or weekly act of kindness to focus on spreading positivity. - Habit Tracker
Use a journal or app to track habits or small goals, helping you stay mindful of your progress. - Themed Playlists
Curate playlists of songs that resonate with your aspirations or help you process emotions.
As we embrace this new chapter, let’s carry forward the wisdom of our shared and individual experiences. Together, we can write a story of growth, resilience, and hope.