Showing Up for Your Mind This Year
A recent New York Times article by Christina Caron and Dana G. Smith about caring for our cognitive and mental health really struck a chord with us. It reminded us that mental fatigue doesn’t magically vanish once the holidays end. February often brings a sense of heaviness, cluttered thoughts, lower motivation, restless sleep, and that familiar voice of self-criticism. If any of this feels familiar, you’re not alone.
The nervous system finally has enough space to speak up after all the busyness of the holidays. With the initial rush of the new year behind us, there’s an opportunity to pause, take stock, and gently reconnect with your mental and emotional well-being.
It’s worth highlighting some of the counselling-informed reflections and practices they share, which can help support your mind, mood, and overall sense of balance as the year unfolds.
Move Your Body, Gently and Consistently
From a counselling perspective, movement isn’t about discipline or achievement. It’s more about regulation. Walking is one of the most accessible ways to support mental clarity and emotional health.
A daily walk can:
reduce anxiety and low mood
improve focus and memory
help regulate sleep and stress hormones
You don’t need to aim for perfection. Even a short walk can help your nervous system settle and your thoughts untangle. Think of movement as a way of meeting your mind where it is, not forcing it to be somewhere else.
Reduce Mental Clutter by Starting Small
When life feels overwhelming, many people respond by trying to “fix everything.” In counselling, we often do the opposite: We look for one small, manageable place to begin.
Tidying a single drawer, desk, or corner of a room can provide:
a sense of control during uncertain times
visual calm that reduces cognitive load
a small but meaningful sense of accomplishment
What you tidy isn’t important, but it reminds your brain that order and safety are still available, even in small ways. If you’re feeling stuck about how to begin, here is a great guide.
Practice Self-Compassion (Especially When You Don’t Feel You Deserve It)
Many clients are deeply kind to others and remarkably harsh towards themselves. Self-criticism can feel motivating, but it also can increase stress, shame, and emotional exhaustion.
A simple counselling tool is the “self-compassion pause”:
Notice what you’re feeling without judgment.
Acknowledge that difficulty is part of being human.
Offer yourself the same kindness you would give a friend.
Phrases like “This is hard, and I’m allowed to struggle,” or “I’m doing the best I can with what I have,” can feel awkward at first, but they help rewire how the brain responds to stress over time.
Stay Connected Even When You Feel Like Withdrawing
Social connection is one of the strongest protective factors for long-term mental and cognitive health. Yet when people feel tired, low, or overwhelmed, connection is often the first thing to go.
You don’t need to be outgoing or social all the time. Simply talking with one trusted person can:
reduce feelings of isolation
improve mood and memory
support emotional regulation
Connection doesn’t have to be deep or long. A coffee, a phone call, or a walk together can be enough to remind your brain that you are not alone.
Rest Your Brain in Nature
Time in nature has a unique therapeutic effect. Unlike screens or busy environments, natural spaces gently hold our attention without demanding it. This allows the brain to rest, reset, and return with more clarity.
If you’re feeling mentally scattered or burnt out, consider:
walking among the trees
sitting near the water
spending a few quiet minutes outdoors without a phone
Think of nature as a co-regulator, a steady presence that helps your nervous system slow down.
Create Healthy Distance from Your Phone
Many people describe feeling “tired but wired.” Constant notifications, scrolling, and information overload keep the brain in a low-grade state of alert.
You might experiment with:
designating phone-free times or spaces
leaving your phone in another room
choosing activities where phone use isn’t possible
Reducing screen time creates space for focus, rest, and real connection.
Protect Your Senses
Hearing, like all sensory input, plays a role in keeping the brain active and engaged. Untreated hearing loss or prolonged exposure to loud noise can lead people to withdraw socially, which affects mental well-being.
Simple protective steps such as using earplugs in loud environments or having regular hearing checks are acts of long-term self-care.
Prioritize Sleep as Emotional Maintenance
Sleep is not a luxury; it’s essential mental health care. During sleep, the brain processes emotions, consolidates memory, and clears out waste that builds up during the day.
If sleep feels elusive:
aim for consistent sleep and wake times
reduce stimulation before bed
treat rest as something you protect, not earn
When the mind races at night, gentle mental exercises can help redirect attention without overstimulation. If anxious or repetitive thoughts keep you awake, something called “cognitive shuffling” can help. It involves mentally listing unrelated words or images to occupy the mind just enough to interrupt rumination without fully waking the brain.
For example, start with a random word, such as “peach.” Then think of as many words as you can that begin with the same first letter: pencil, pillow, penguin, piano. Take a moment to visualize each one. When you run out of “p” words, move on to the next letter of your original word (in this case, “e”) and repeat the process.
The exercise is designed to distract you from thoughts that might interfere with sleep without engaging your brain too intensely. It’s a reminder that sometimes rest comes from letting go rather than trying harder.
Before You Go - Think Baby Steps
Mental well-being isn’t built through big resolutions or drastic changes. It grows through small, compassionate choices made over time. And you don’t have to figure those steps out on your own. Talking things through with a counsellor can offer clarity, support, and a steady place to land, and that’s exactly what we’re here for at Gather Clinical Counselling.
We invite you to get in touch for a complimentary consultation, whether you’re feeling overwhelmed, stuck, or simply curious about what support might look like for you.
As the year continues, you might gently ask yourself, “What does my mind need right now?” rather than “What should I be doing better?”. That question can be a powerful and compassionate place to begin.