How to Stay Positive for the New Year When You Feel Low

The new year is often a time for resolutions, fresh starts, and overflowing optimism. But what if you're not feeling the usual excitement? Maybe you're facing holiday blues, post-festive letdown, or the weight of uncertainty about the year ahead.


It's perfectly normal to feel low as the new year rolls in. The pressure to be joyful and motivated can actually make things worse. Instead of forcing yourself into a false sense of positivity, focus on acknowledging your feelings and practicing self-compassion.


Here are some tips to help you navigate this emotional low and cultivate genuine positivity for the new year:

1. Reframe your expectations.

The new year doesn't have to be a magical reset button. Instead of setting grand goals that feel overwhelming, focus on small, achievable steps. Celebrate progress, not perfection. Remember, progress, not perfection.

2. Embrace gratitude.

It's easy to get caught up in what we lack, but taking the time to appreciate what we have can shift our perspective. Make a list of things you're grateful for, no matter how small. This could be anything from good health to supportive friends to a cozy evening at home.

3. Focus on self-care.

When you're feeling low, it's important to prioritize your well-being. Make sure you're getting enough sleep, eating healthy foods, and exercising regularly. These activities may not seem like much, but they can have a big impact on your mood and energy levels.

4. Connect with loved ones.

Social connection is essential for our mental and emotional health. Spend time with people who make you feel good and supported. Share your feelings with them and offer your support in return.

5. Be kind to yourself.

Remember, you're not alone in feeling this way. Many people struggle with the pressure of the new year. Allow yourself to feel your emotions without judgment. Practice self-compassion and treat yourself with the same kindness you would offer a friend.

6. Celebrate small wins.

Don't wait for big achievements to celebrate. Take the time to acknowledge and appreciate even the smallest victories, like making it through a tough day or sticking to a new habit. Every step forward is worth celebrating.

7. Find inspiration.

Read books or articles about resilience and overcoming challenges. Listen to uplifting music or watch inspiring movies. Surround yourself with positive people and messages.

8. Seek professional help if needed.

If you're struggling to cope with your feelings on your own, don't hesitate to seek our help. A JHD therapist can provide you with tools and support to manage your emotions and develop healthy coping mechanisms.


Remember, the new year is a fresh start, but it doesn't have to be a complete transformation. Focus on small changes, practice self-compassion, and celebrate your journey. By taking care of yourself and embracing your authentic feelings, you can cultivate genuine positivity and set yourself up for a happy and fulfilling year ahead.


We hope this blog post helps you navigate the ups and downs of the new year and find your own path to positivity. Remember, you are not alone, and you have the strength and resilience to overcome any challenge that comes your way.



Coping with an Adult ADHD Diagnosis

13 October 2024
Understanding Your Diagnosis Receiving an ADHD diagnosis as an adult can be a mix of relief and uncertainty. It might finally explain the challenges you've faced, but it also raises new questions. Here’s how to cope with this significant life event: 1. Educate Yourself Research ADHD: Learn about the symptoms, causes, and treatment options. This knowledge can empower you to manage your condition effectively. Join Support Groups: Connect with others who understand what you're going through. Sharing experiences can be incredibly helpful. 2. Accept and Embrace Your Diagnosis Avoid Self-Blame: ADHD is a neurodevelopmental disorder, not a personal failing. Celebrate Your Strengths: Focus on your unique talents and abilities, which can often be enhanced with the right strategies. 3. Develop Coping Mechanisms Mindfulness and Meditation: These practices can help manage stress and improve focus. Exercise: Regular physical activity can boost mood, energy, and cognitive function. Healthy Lifestyle: Prioritize a balanced diet, sufficient sleep, and stress management techniques. 4. Build a Support Network Lean on Loved Ones: Share your feelings with trusted friends and family. Seek Professional Help: A therapist can provide guidance, coping strategies, and support. 5. Explore Treatment Options Medication: Discuss medication options with your doctor. It can be a valuable tool for managing symptoms. Therapy: Cognitive-behavioral therapy (CBT) can help develop effective coping skills and strategies. Lifestyle Adjustments: Explore accommodations and strategies to help you succeed at work, school, and home. 6. Give Yourself Time Be Patient: Adjusting to a new diagnosis takes time. Be kind to yourself as you learn to navigate your experiences. Celebrate Progress: Acknowledge your achievements, no matter how small. Remember, you're not alone. Many adults with ADHD lead fulfilling lives. With the right support and strategies, you can thrive and overcome challenges. Why not schedule a consultation with JHD Counselling to see how we may be able to steer you in the right direction

Coming Out: Coping with Family and Friend Fallout

11 October 2024
National Coming Out Day is a time for LGBTQ+ individuals to celebrate their identities and live authentically. However, coming out can also be a challenging experience, especially when faced with negative reactions from family and friends. If you're experiencing fallout from coming out, know that you're not alone. Many LGBTQ+ individuals face similar challenges. Here are some tips to help you cope: 1. Prioritise Your Mental Health Seek support: Reach out to friends, family members, or a therapist who is supportive of your identity. Practice self-care: Engage in activities that help you relax and de-stress, such as meditation, exercise, or spending time in nature. Join a support group: Connecting with others who have gone through similar experiences can provide valuable support and understanding. 2. Set Boundaries Communicate your needs: Clearly express your boundaries to those who are struggling to accept your identity. Limit contact: If necessary, limit your contact with individuals who are causing you significant distress. 3. Build a Support Network Connect with the LGBTQ+ community: Join local LGBTQ+ organizations or online communities to find support and a sense of belonging. Reach out to friends and family who are supportive: Spend time with people who accept and love you for who you are. 4. Focus on Your Well-being Remember your worth: Your identity is valid and valuable, regardless of others' opinions. Celebrate your journey: Acknowledge the courage it takes to come out and celebrate your progress. At JHD/CHD, our founder, Carol, is a proud member of the LGBTQ+ community. We understand firsthand the challenges that can arise when coming out. Our team of experienced counselors is dedicated to providing compassionate and supportive care to individuals who are navigating their identities. If you're struggling to cope with fallout from coming out, please don't hesitate to reach out to us. We're here to help you through this potentially difficult time.

Celebrating Black History Month

10 October 2024
Celebrating Black History Month! We're honouring pioneering people of colour in the counselling & therapy sector. Join us as we spotlight their incredible contributions and legacies that continue to inspire!  There have been numerous pioneering people of colour in the counseling and therapy sector. Their contributions have been invaluable in shaping the field and ensuring that culturally competent care is accessible to all. Here are a few notable figures: Mamie Phipps Clark and Kenneth Bancroft Clark: This husband-and-wife duo conducted groundbreaking research on the psychological effects of segregation on Black children. Their famous "doll study" played a pivotal role in the landmark Supreme Court case Brown v. Board of Education. Joseph L. White: A prominent figure in Black psychology, White founded the Association of Black Psychologists (ABPsi) in 1968. His work emphasised the importance of culturally relevant approaches to therapy. Linda James Myers: A pioneer in the field of multicultural counseling, Myers developed the Myers-Briggs Type Indicator (MBTI) for people of colour. Her work helped to address the lack of culturally appropriate assessment tools. Carl Rogers: While not a person of colour himself, Rogers' client-centered therapy approach has been influential in the development of multicultural counselling. His emphasis on empathy, unconditional positive regard, and genuineness has been adopted by many therapists working with diverse populations. These are just a few examples of the many pioneering people of color who have made significant contributions to the counseling and therapy sector. Their work has helped to dismantle systemic barriers and ensure that mental health services are accessible and culturally relevant for all.
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