New Year, New You: Setting Intentions with Mindfulness and the 5 Cs of Mental Health

By Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director, Venture Counselling & Therapy Inc.

Posted: January 8, 2026

The Pressure of the New Year

Every January, we’re flooded with messages of “new year, new you.” The idea can be motivating, but it often comes with unrealistic expectations and pressure. We set big resolutions, and when life inevitably gets in the way, we feel like we’ve failed.

What if instead of striving for a brand-new you, we focused on being more present, compassionate, and grounded versions of ourselves? What if the new year was less about fixing and more about growing?

The Role of Mindfulness

One of the most powerful tools for stepping into the new year with intention is mindfulness.

Mindfulness is the practice of being fully present—immersed in the moment without judgment. It creates a pause between what we feel and how we react. Instead of spiraling into worry about the future or regret about the past, mindfulness invites us to notice what’s happening right now.

For mental health, mindfulness isn’t about emptying your mind—it’s about changing your relationship with your thoughts. When practiced regularly, it reduces stress, supports emotional regulation, and increases clarity.

The 5 Cs of Mental Health

As we think about our intentions for 2026, I find the 5 Cs of mental health to be a helpful framework. These elements can guide us toward balance and well-being:

1. Clarity

Understanding your thoughts, emotions, and patterns. When you’re clear about what you need and what matters to you, decision-making becomes easier.

2. Connection

Strong, supportive relationships are protective for mental health. Connection might mean spending quality time with loved ones, joining a community, or simply reaching out to a trusted friend.

3. Coping

Healthy coping skills—like exercise, journaling, therapy, or relaxation techniques—help us manage stress without relying on harmful habits.

4. Control

While we can’t control everything, we can focus on what is within our influence. Establishing routines, setting boundaries, and choosing how we respond are empowering acts.

5. Compassion

Perhaps the most important C. Compassion for yourself when you fall short. Compassion for others who are also doing their best. Compassion softens the edges of stress and creates space for healing.

Gentle Intentions for 2026

Instead of rigid resolutions, consider setting gentle intentions guided by the 5 Cs:

• Cultivate clarity by journaling once a week

• Strengthen connection by scheduling a regular coffee with a friend

• Build coping strategies by practicing mindfulness for five minutes a day

• Reclaim control by limiting social media use or saying no to one extra commitment

• Practice compassion by speaking to yourself the way you would to someone you love

Final Thoughts

The new year is not about becoming someone else. It’s about becoming more fully yourself—with clarity, connection, coping, control, and compassion to guide you.

Take a breath, set down the weight of unrealistic expectations, and remind yourself that growth is not about doing it all—it’s about taking one mindful step at a time.

Sign-Off

Walking with you into 2026 with clarity and compassion,

Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director

Venture Counselling & Therapy Inc.