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So, it’s 2020—and you have big plans for the new year. Perhaps, you set a goal to lose your excess weight, get a promotion at your job, or buy a new car. No matter what your goals were at the start of the year, you may now be realizing one week in that the goals you set were a bit too ambitious.
It is in these moments that those horrible feelings of stress and anxiety begin to overwhelm us and, unfortunately, our inner downwards spirals begin. Although these spirals may feel completely engulfing, the truth is that even the worst new year’s downwards spiral can be reversed with simply a bit of self awareness, reaching out to others, and goal management.
To outline this, let’s take a look at ten of these downwards spiral counteraction techniques below.
1. Be Aware of the Downwards Spiral
For starters, being aware of the downwards spiral you are currently in is always the best initial step to take. As they say in Alcoholics Anonymous, “the first step to recovery is acceptance.” By admitting that you are, in fact, facing a spiral of negativity, you can make the right steps to fix this spiral and move forward in a positive manner.
2. Determine What Triggers Your Negative Behaviors
After accepting the fact that you are facing a downward spiral caused by new year pressure, you will want to start recognizing your trigger points. For instance, if not meeting weight loss goals are something that trigger you to feel depressed, try altering those weight loss goals and setting smaller goals so you can see results you are happy with from the start.
You can also try to determine why these are triggers for you as well to grow emotionally during the process. For instance, if you grew up with a low self esteem based on your weight, this may be why you are now triggered by not meeting weight loss goals now. By treating the cause rather than the symptoms, you can eliminate triggers entirely and thrive through the power of personal growth.
3. Create a List of Attainable Goals
Although many people will set a list of lengthy goals for the new year each and every time, studies show that the best New Year’s resolutions are ones that are set in reality and practicality.
For instance, instead of setting a goal to get your promotion at your job in one month or to travel to Paris in June, try setting more attainable goals like working harder at your job every day or saving for a trip sometime in the future.
4. Separate Your Small Goals From Your big Ones
Although attainable goals are great, you may still have some very big ones you also want to achieve this year—which is fine. Furthermore, some people also forget to break down the steps to these big goals as smaller goals in order to feel accomplished from day one.
As such, when setting your goals, try separating the big ones from the small ones and focusing on the small ones first and foremost. This allows you to take your goals one step at a time and feel success even when your big goals are months away from happening.
5. Explain Your Triggers and Spiral to Friends or Family
Sometimes, it can be hard to share your emotions with those you love. However, your emotions are the only thing that can help to make sense of why you feel the way you do.
As such, even when you may be hesitant to turn to a professional for your stress and anger, it is prudent that you reach out to your friends and family and explain your stress to them in full. By doing so, you can begin to grow and have others holding you accountable even when you start finding yourself falling back into your original spiral state in the future.
6. Create a Plan to Reverse This Pattern
Even with your goals outlined, awareness of the problem itself, and a group of friends and family by your side, you may still feel lost and unsure of how to push forward properly. Fortunately, this is where planning comes into play.
Plan your goals, target your triggers, and find ways to keep your mind in a positive state as you slowly but surely climb out of this spiral and get back to being yourself at last. This is the best way to counteract these feelings once and for all.
7. Set in Motion an Upwards Spiral of Positivity
As you dig yourself out of your downward spiral, you will also want to create an upward spiral of positivity. This can be as simple as choosing to have your favorite lunch one day or as complex as scheduling friends and family events so you don’t feel alone during your emotional journey.
Either way, by learning to be more positive and by filling your life with positive moments and events, you can start to get back to your happy and healthy self at last.
8. Don’t be Afraid to Alter Your Goals as Time Goes on
So, perhaps, you set goals for yourself and, already, you are recognizing that they likely won’t be a possibility. Maybe you set a goal to accomplish a marathon in February or lose your weight by April. No matter what the goals were, as January is beginning, it’s clear to see that these goals likely won’t be happening any time soon.
While this may get some individuals down, instead, try altering your goals so you still achieve them and don’t feel like you failed. For instance, if the goal is to run a marathon, choose a marathon later in the year and create smaller goals like running at the gym every week and accomplishing 3K’s, 5K’s, 10K’s, and half marathons before that point.
9. Find Ways to Feel Accomplished Outside of Your Goals
While the sacred ritual of creating resolutions is highly important to most individuals in our modern society, sometimes it is best to take a step back and look at the bigger picture. Why do we need these goals to begin with?
In most cases, it is to feel accomplished. However, there are many ways to feel accomplished which don’t require any goals at all. Perhaps, you choose to take up painting or read books you’ve been wanting to finish. Maybe you ride your bike through the park on the weekends or spend more time with the ones you love.
No matter what the goals that you set dictate, the main goal is to feel accomplished and happy. As such, if you find that happiness and accomplishment in painting or spending time with others, that should matter more to you than any goal on your list.
10. Never be Afraid to ask for Help From a Professional
Lastly, when it comes to anything that deals with your innermost emotions, it can sometimes be hard to assess the situation with a clear head. In those moments when you simply don’t have the answer or can’t even find a chance to stand up during your spiral, the best thing to do is to turn to a professional.
With this being said, if you are in need of professional help for your life’s downward spirals, don’t hesitate to contact Breakthrough Innovative Group. We handle all kinds of stress, anger, and depression cases and are more than happy to help you get back on your feet and ready for 2020 in style!
