Entering the new year, many people bring both hope and pressure. The first working days of 2026 can therefore easily become a psychological shock if not prepared in advance. According to experts, mental health care does not need major changes, but starts from very basic habits.
Clinical psychologist Mehezabin Dordi, Sir HN Reliance Foundation Hospital (Mumbai, India), believes that the transition period between the old year and the new year is an ideal time to clean up the mind, helping people step into the work cycle with a more stable state.
Looking back at the old year kindly to myself
The first thing to do is to evaluate yourself without judgment. Instead of scrutinizing each failure, look back at the past year with curiosity and empathy. Research published in Frontiers in Psychology shows that people who reflect with a positive attitude will cope with stress better. “You may not have achieved your goals, but acknowledge both effort and lessons,” Ms. Dordi emphasized.
Next, give up unrealistic goals. Pressure to transform right at the beginning of the year often exhausts many people. Studies in Economics of Education Review show that flexible, long-term goals help reduce stress and increase motivation.
Another simple way is to create "closed moments": write down what you want to leave behind, bad habits, negative thoughts, unresolved conflicts. Writing an emotional diary has been shown to help reduce anxiety and depression.
Consolidating habits, nurturing connections for the new year
After a vacation, many basic habits such as getting enough sleep, eating regularly, and exercising lightly are often disrupted. According to the American Journal of Lifestyle Medicine, returning to a regular routine helps reduce anxiety and significantly improve mood.
Besides, reducing comparisons on social networks is something that cannot be ignored. "Continuously sparkling images easily make people doubt themselves," Ms. Dordi warned. The American Psychological Association noted that nearly half of adults feel stressed by comparisons on social networks.
Learning to say no when necessary is also a skill to protect mental health. Setting clear boundaries helps reduce exhaustion and feelings of resentment in both work and personal life.
In addition, reconnect with at least one trustworthy person. A call, coffee or text message of inquiry is enough to create a spiritual support. Meaningful connections are proven to help increase happiness and psychological endurance.
Finally, don't forget to spend time on pure joy, accept mixed emotions and make plans instead of promises. Living in accordance with personal values, according to research on personality psychology, brings long-term benefits to mental health.
Good psychological preparation before the first working day not only helps you spend the first working days of the year lightly, but also lays the foundation for a more solid year 2026.
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