Navigating The New Year
This post was written by Allison Green, SD Nutrition Group Social Media intern. Allison is currently completing her dietetics program through the University of Arizona. Her goal is to work in the field of eating disorders. In her spare time she loves to cook, go to the beach, and curl up with the newest book.
As 2021 wraps up and 2022 begins, many people find themselves reflecting on this past year and setting goals for the future. While self-reflection can be helpful, the slogan “New Year New Me” is splashed across the content we consume and the pressure to reinvent ourselves with the reset of the calendar can be daunting. It can be easy to set goals that are unrealistic or even harmful to the progress you have made already. In this post, we’ll talk about how to navigate New Year’s resolutions without falling into the trap of diet culture.
You are not required to set a New Year’s Resolution
With friends and family surrounding you with their own goals and dreams for this upcoming year, it can be easy to hop on the bandwagon and feel like you also need to come up with something to work on. And while goal setting can be helpful, take time to reflect on the past goals you have set. Have they been helpful or have they caused undue stress? Have the goals you’ve set in the past aligned with your own personal values or have they aligned with media and societal pressure to look and feel a certain way? If you find yourself pursuing a goal that no longer aligns with your values, it is okay to go into 2022 without a “New Year’s Resolution”.
Make sure your resolutions align with your personal values
Speaking of values, this is probably the most important part of goal setting, any time of year. Whether it be trying to save money or enjoying more time with friends, it is important to ask yourself “What am I saving for?” or “Does spending time with friends leave me feeling good?” If your goal is to spend more time with friends - be selective of who those friends are. Think about how each friend makes you feel when you do spend time with them. If you value connection or friendship, this may be a great goal for you. If you really value independence then perhaps thinking about another goal that moves towards that value would better suit you. If health is one of your values, what can you think of adding to your life to contribute to your health, rather than taking things away? And remember that authentic health also involves mental, emotional, and often spiritual health, not just physical!
Get curious
In addition to thinking about values, What are you hoping to gain from body-focused resolutions? Usually when you set weight or fitness goals, there is something deeper you are looking to achieve. Perhaps you are equating a body size with happiness or confidence. What other ways can you work towards that feeling you are seeking?
Focus on adding to your life
There is a lot of power in language. When we talk about food or bodies in a negative way or a binary way (good vs bad, healthy vs unhealthy) it forces us to assign morality to items that should be neutral. It also allows for guilt to creep in when we inevitably eat the cookie when our resolution was to “cut down on sugar.” What if instead of taking things out of your life, you added in new behaviors. For example, instead of trying a new diet or cutting out a food group, you focused on experimenting with foods that sound satisfying? Or trying out new recipes and honing your cooking skills!
Some non-diet New Year’s Resolutions
Positive language & Self-compassion
It is easiest to be hard on yourself. But would you talk to your best friend the way you speak to yourself? If you find yourself answering “no” it may be a good idea to reflect on the ways in which you can speak more kindly to yourself. Language is powerful. Instead of labeling the food you eat as healthy or unhealthy and talking about your own body in a negative way, show yourself some kindness this year. Self-compassion has a much more positive impact on following through with behavior change because it helps build up our self confidence and increases the likelihood we’ll try again when things don’t go perfectly.
Setting boundaries
Coming out of the holiday season can be a very clear reminder of how different people have different values. Perhaps there were some triggering conversations that came up at a family dinner. Learning how to respond to these challenging situations can take time and practice. However, practicing setting boundaries can help you engage (or not engage) in a way that feels comfortable to you. If you’re unsure where to start, a licensed therapist can be really helpful in guiding you through setting those boundaries.
Challenge your fear foods
Becoming an intuitive eater is a journey. Instead of cutting out foods this year, perhaps you set the resolution of trying foods that in the past you would have cut out. Get creative with this process and have fun challenging the food police. Perhaps it’s one fear food a month or one fear food a week. Decide what you feel comfortable with and make a plan with your therapist and/or dietitian.
Improve your coping skills
Situations will come up that are challenging and difficult. Taking inventory of things that help you feel better when you’re not in a difficult situation can help you better cope ahead for when things get tough. Writing down the things that help you feel better ahead of time makes your “self-care toolbox” more easily accessible for when times get tough. Sometimes this looks like a hot shower, or dancing to your favorite music. Sometimes this looks like cleaning your space or going on a drive. Whatever it is, write it down and create a list to have ready.
Try a new hobby
It is easy to focus on a new exercise routine with the intention of changing your body. But what if you spent that time on finding something that you enjoy. Have you wanted to learn something new? A new year is the perfect time to set out to do something you haven’t done before, and think of all the time you will have back since you won’t be focusing on a diet or new exercise routine. This could be learning a new instrument, volunteering, or starting a blog - the possibilities are endless.
Remember that you can choose to set resolutions and goals at any time of year, not just January 1st. So whether you set non-diet resolutions in the coming days or you choose to just appreciate where you are right now and how far you’ve come, whatever decision you make is the right one for you.