Setting Intentions for Therapy in the New Year
The start of a new year often comes with pressure to reinvent yourself: new habits, new goals, new everything. But if you’re in therapy (or thinking about starting), this season can also be a time to slow down and get intentional about what you actually want to focus on, not just what’s trending or expected.
Why Intentions > Resolutions
Resolutions can feel rigid: “I will stop overthinking,” “I’ll be more confident,” “I’ll finally get my life together.” Intentions, on the other hand, are about direction, not perfection. They’re gentle reminders of how you want to show up for yourself, especially when life feels unpredictable.
In therapy, setting intentions helps guide the work you do with your therapist. It’s less about hitting milestones and more about noticing patterns, understanding your needs, and creating space for growth that feels sustainable.
A Note on Diet Culture and “New Year, New You” Messaging
This time of year, we’re flooded with messages telling us to shrink, fix, or “optimize” our bodies, as if your worth resets every January. Diet culture thrives on the idea that changing your body will automatically make you happier, more confident, or more in control. But real well-being has nothing to do with a number on the scale or the size of your jeans.
From a Health at Every Size and anti-diet perspective, therapy offers a place to question those cultural messages and reconnect with your body in a more compassionate way. You might explore how external pressures have shaped your self-image, challenge black-and-white thinking around food or movement, and learn to care for your body in ways that actually feel good, not punishing.
Instead of resolutions that focus on changing your appearance, you might set intentions that center on body acceptance, self-trust, and restoring balance:
I want to listen to my body’s cues and needs.
I want to move in ways that feel joyful, not forced.
I want to treat myself with kindness, not criticism.
How to Set Meaningful Therapy Intentions
Here are a few ways to ground yourself as you start (or continue) therapy in the new year:
Reflect on the past year, without judgment.
What did you learn about yourself? What felt hard, healing, or surprisingly good? Looking back helps you see what to carry forward or release.Identify what you need more (or less) of.
Maybe it’s boundaries, rest, connection, or self-compassion. Therapy can help you explore what those actually look like in your life.Be honest about where you feel stuck.
Growth isn’t linear and you don’t need to have it all figured out. Naming what feels confusing or uncertain is a powerful start.Set intentions that feel grounding, not performative.
Instead of “I’ll be positive all the time,” try “I’ll practice being kinder to myself when things don’t go as planned.” Small shifts like that make change more sustainable.Share your intentions with your therapist.
Let your therapist in on what you’re hoping to focus on this year. They can help shape those ideas into goals, check in on progress, and hold space for when things get messy (because they absolutely will).
Setting intentions for therapy isn’t about self-improvement, it’s about self-connection. It’s giving yourself permission to grow at your own pace, with support and curiosity leading the way.
If you’re ready to start the year feeling grounded, intentional, and free from the pressure to change yourself, therapy can be a powerful place to begin.
Start your therapy journey this year and reach out for a free consultation.
**The content on this blog is for informational and educational purposes only and is not a substitute for professional therapy, counseling, or medical advice. While I strive to provide valuable insights and resources, the information shared here should not be used as a stand-alone solution for mental health concerns or personal challenges.
If you are experiencing significant emotional distress or mental health issues, please seek the guidance of a licensed therapist or healthcare professional. If you are in crisis, please contact emergency services or a crisis hotline in your area.
Your well-being matters, and professional support can make a meaningful difference.**
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