Talk to Me: Ten ways to recharge your life 

Adapting to a changing environment in your personal life can take time and effort, psychologist Caroline Martin has ten tips to help you

Pic: iStock

The winter solstice has recently passed, a beautiful reminder of Earth’s rhythmic and cyclical nature. Aligned with this planetary rhythm, our bodies have been attuned to a lifelong cadence — resonating with the heartbeat of our mothers since the womb.

Though it may seem clichéd at this time of year to reflect on what we want more of, less of, or to start doing, this introspection is intrinsic to our design.

As we adapt to the changing environmental melody, an anticipation for the future naturally emerges.

Here are my top ten tips for the new year:

Embrace space: Psychologist Viktor Frankl’s words remind us of the power in the space between stimulus and response — a space that holds the potential to grow.

In 2024, let’s reclaim this pause and push back against the tyranny of productivity.

Honour your body’s natural rhythm and need for downtime. Embrace the concept of ‘wintering’, withdraw for a while and extend the pause that fosters growth.

Practice self-compassion: Break free from the deficit mindset you have been indoctrinated in.

Our brain — evolved to spot threats such as bears — often turns on us, leaving us distressed at a looming deadline.

Our harsh internal critic can make Anne Robinson, Gordon Ramsay, or Piers Morgan look like meek kittens in comparison.

Cultivate self-compassion unapologetically, perhaps through loving-kindness meditation — which is one of my favourites. Find one that works for you on one of the various streaming platforms.

Treat yourself as kindly as you would a friend.

Cognitive stretch: Enrol in a course that challenges your cognitive skills.

Numerous free online courses are available from Trinity College Dublin, Yale University, University College London, and learning platform Coursera.

For an in-person class, check out your local ETB, which provides many reasonable evening courses.

Stretching your mind is a powerful investment.

Tune in: Explore podcasts from thought leaders like Blindboy and The Two Norries.

For human relationships, try Brené Brown’s or Esther Perel’s podcasts. Need a laugh? My Therapist Ghosted Me might be just the ticket, as long as you’re not easily offended. Podcasts can be a great precursor to therapy if you’re not sure it’s for you.

Rediscover play: Don’t forget the joy of play. It is essential for creativity and to prevent burnout. Engage in activities like swinging, jigsaw puzzles, Lego building, card games, or marvel at speckled sunlight filtering through leaves.

Engaging in play is a wonderful way to tap into your internal child. While you play, pay attention to the sensations that arise in you.

What lesson are you being asked to learn or unlearn?

Daily walks: Take a brisk 22-minute walk each day. It can help to reduce depression risk by 25%, promoting physical and mental well-being. Use these walks to reconnect with yourself and nature, leave the phone at home, and observe what bubbles to the surface of your consciousness.

Honouring loved ones: Starting a new year after the death of a loved one can feel like leaving them behind.

Counteract this by recognising their values in those you interact with. Observing others living their life, in a way that reflects your loved one’s values, is a beautiful way to keep them close to your mind and heart. It also helps foster a deeper connection with others.

Practise gratitude: Notice and acknowledge acts of kindness in your community. If expressing gratitude feels awkward, start by journaling your observations.

Practising gratitude enhances happiness and joy, improves sleep, lowers blood pressure, and reduces depression.

Cultivate hope: Create conditions for hope to thrive.

Believe in your power to shape a better future. Consider the good things you want to happen in your life and what you can do to make it happen.

While obstacles are inevitable, thinking about how you can overcome those barriers or adapting your goals is critical for nourishing hope.

Forgive others: “Resentment is like drinking poison and waiting for the other person to die” is a saying often cited and credited to several well-respected thinkers, including St Augustine and Malachy McCourt.

Those resentments you are harbouring are tethering you to pain. I am not suggesting it is as simple as letting go.

Forgiveness is a personal process that takes effort and time, but finding compassion for the person who has hurt you is something you deserve. In fact, it significantly reduces the impact of high-stress levels on your life.

I hope these tips guide you toward a more balanced, resilient, and joyful year.

Take care.