Finding Balance in the New Year: Mental Health Check-Ins, Sustainable Living, and Work-Life Harmony

By Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director, Venture Counselling & Therapy Inc.

Posted: January 22, 2026

January as a Reset

January is often called the “reset month.” The energy of the holidays has faded, the decorations are boxed away, and the long Canadian winter stretches ahead. Many of us feel pressure to set new goals, reinvent ourselves, or chase “big change.” But what if January wasn’t about pushing harder?

What if January was about checking in—with ourselves, our habits, and our priorities—and gently realigning toward a healthier way of living?

A Personal Story: When Balance Felt Impossible

When I was transitioning from working at another clinic to opening my own practice, balance felt like an impossible dream. I was a counsellor by day, a website designer by night, and a business operator 24/7. At the same time, I was a single mom raising three boys and navigating the dating world.

I remember nights when I sat at the kitchen table, kids asleep, staring at my laptop and wondering if I had taken on too much. My mind raced with responsibilities—building Venture Counselling, paying bills, being emotionally present for my children, and trying not to lose myself in the process.

What got me through wasn’t a perfect plan—it was small check-ins with myself. I asked: What matters most today? What can wait? How can I care for myself while still showing up for others? Those simple questions helped me begin to create balance where there once was only chaos.

The Power of Mental Health Check-Ins

Mental health check-ins don’t need to be elaborate. They are quick moments of reflection that help us understand what we need in real time.

Ask yourself:

• What emotions am I carrying right now?

• Where do I feel stress in my body?

• What’s one small thing I can do today to support my well-being?

The act of naming what you feel creates clarity. The act of responding with kindness builds resilience.

Sustainable Living for Mind and Body

A new year can tempt us with big, shiny resolutions—but the most meaningful shifts are often small and sustainable.

Sustainable living is about more than the environment. It’s about creating routines, habits, and choices that support your energy, health, and relationships long-term.

Some sustainable shifts to consider:

• Simplify consumption—less clutter means less stress.

• Spend time in nature, even on cold winter walks.

• Choose meals that fuel your body instead of drain it.

• Practice gratitude for what you already have, rather than chasing more.

These aren’t quick fixes. They’re gentle, steady practices that keep us grounded through the year.

Building a Healthy Work-Life Balance

Balance doesn’t mean splitting your time evenly between work and life. It means learning to shift without burning out.

• Set boundaries: Protect time for rest, family, and self-care.

• Check your energy budget: Notice what drains you and what restores you.

• Build small rituals: Morning coffee without your phone, family dinners, or evening walks can anchor your week.

• Say no when needed: Sometimes the most balanced choice is choosing less.

Work-life balance is not a destination—it’s an ongoing recalibration.

Final Thoughts

This January, I encourage you to think less about “new year, new you” and more about “new year, renewed you.”

Through regular mental health check-ins, sustainable choices, and intentional work-life balance, you can create a year that feels less like pressure and more like possibility.

The truth is, balance is never perfect. But with awareness, compassion, and small daily steps, it is always possible.

Sign-Off

Wishing you balance, clarity, and sustainable growth in 2026,

Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director

Venture Counselling & Therapy Inc.