As the new year begins, many of us feel the urge to set goals and make changes. But have you ever paused to consider the difference between resolutions and intentions? While both aim to guide our actions, intentions have a unique power to transform not just our behaviour but also our mindset, especially when it comes to mental well-being and addressing trauma.
At the beginning of the new year, it was a custom for most of us to set resolutions. In fact, most of us used to set resolutions like reading a book every two weeks, losing a specific weight, serving someone a week or daily, not eating certain foods or exercising three times a week, name it. But the truth is, we would fail miserably. We would start just fine but by February or March, many would not be able to continue.
Think back on your own journey of resolutions. How has it been working out for you so far? Until we gave up because we had tried and failed and felt like a failure. Here is our take on what we have found out when it comes to setting intentions the right way and what it all means.
Resolutions vs. Intentions: What's the Difference?
Resolutions often focus on achieving specific outcomes such as, "I will lose 10 kilos", or "I will save more money." "I will attend therapy once a week this year”, "I will journal every night before bed" or "I will stop overthinking and focus on the positive.”
While resolutions can be motivating, they are often rigid and outcome-driven. Failure to meet them can lead to feelings of disappointment or defeat.
Intentions, on the other hand, are rooted in the present moment and prioritize the journey over the destination. An example of an intention could include the following:
"I will honour my body by making healthier choices."
"By God's grace, I will cultivate financial mindfulness."
“I will create space in my life to explore healing through therapy or other supportive practices.”
“I will use journaling as a tool to process my emotions and reflect on God’s faithfulness.”
“I will invite God into my healing process and allow His grace to guide me toward forgiveness."
Intentions focus on who you are and who you are becoming rather than what you want to achieve. They allow for flexibility, self-compassion, and a deeper connection to your values.
During the new year, it’s a perfect time to reflect, reset, and set intentions for the months ahead. When it comes to mental health and addressing trauma, starting the year with clear, actionable intentions can make a profound difference in your journey of good mental health and experiencing healing and thriving.
Why Setting Intentions Matters
Intentions are more than just resolutions—they are purposeful commitments to focus your energy on what truly matters. Unlike resolutions that often fade away, intentions provide a foundation for consistent growth and transformation. For mental health, this means creating space to heal, grow, and thrive.
Steps to Set Trauma-Informed Mental Health Intentions
1. Reflect on Your Needs Holistically
Take a moment to assess where you are mentally, emotionally, spiritually, physically, and socially, your career, and relationship. What areas of your life need more attention? Setting holistic needs and intentions can focus on the following:
Mental: Are you feeling overwhelmed or at peace? What thoughts occupy your mind most often?
Emotional: How do you handle stress, sadness, or joy? Are there unresolved feelings you need to address?
Spiritual: Are you nurturing your relationship with God? Do you feel connected to your faith and purpose?
Physical: Are you prioritizing rest, nutrition, and movement? How does your body feel day-to-day?
Social: Are your relationships fulfilling and supportive? Do you feel isolated or connected?
Career: Are you finding meaning in your work? Is it aligned with your values and well-being?
Relationships: Are you fostering healthy connections with family, friends, and loved ones?
Identifying areas that need more attention helps you understand where to focus your intentions for growth and healing. Examples of holistic intentions include:
Mental well-being: "I will dedicate 10 minutes each morning to prayer and reflection, inviting God’s peace into my day."
Emotional health: "I will acknowledge my feelings without judgment and bring them to God in prayer for comfort and clarity."
Spiritual growth: "I will meditate on scripture daily, seeking God’s guidance for my healing journey."
Physical well-being: "I will nourish my body by eating balanced meals and taking time to rest as a form of self-care."
Social connections: "I will reach out to one trusted friend or family member each week to share my thoughts and strengthen our bond."
Career goals: "I will approach my work with gratitude and take breaks to avoid burnout."
Trauma healing: "I will explore trauma-informed resources and seek professional help with grace and courage."
By setting intentions that align with your values and allow room for flexibility, you create a framework for consistent growth and healing. Each intention becomes a step toward a more balanced and fulfilling life.
2. Set Specific Intentions for Promoting Mental Well-being and Addressing Trauma
Instead of creating rigid, outcome-focused goals, focus on intentions that are actionable, compassionate, and rooted in growth. Consider what steps you can take daily or weekly to foster healing and resilience in your life.
Mental health awareness intentions
I will educate myself about mental health to better understand my own needs and those of others.
I will share accurate information about mental health and trauma to reduce stigma and promote understanding.
I will encourage others to seek help when they are struggling, reminding them that there is no shame in asking for support.
I will pray for increased compassion and awareness in my community regarding mental health challenges.
I will participate in or organize events that promote mental health awareness, advocacy, and healing.
I will use my platform whether social media, conversations, or community work to advocate for mental well-being as part of God’s plan for abundant life.
I will speak kindly and respectfully about mental health issues, modelling Christ-like love and understanding.
Trauma healing intentions
I will acknowledge my trauma without fear or shame, trusting that God is my refuge and strength.
I will seek help from trusted professionals, mentors, or spiritual leaders to guide me in processing and healing.
I will pray for God’s peace to fill the broken places in my heart and mind.
I will release anger, guilt, or bitterness to God, trusting Him to heal and restore my spirit.
I will practice self-compassion, understanding that healing is a journey and not a race.
I will surround myself with supportive people who encourage my healing and growth.
I will explore creative and restorative practices like journaling, art, or worship to process my emotions and find peace.
Resilience intentions
I will trust in God’s strength to help me rise above challenges and setbacks.
I will focus on the lessons I can learn from difficult experiences, knowing they can shape me for the better.
I will practice gratitude daily, reminding myself of God’s blessings even in hard times.
I will develop healthy coping mechanisms, such as prayer, journaling, and seeking support, to build emotional and spiritual resilience.
I will remind myself that resilience is not about perfection but about perseverance and trusting God’s plan.
Advocacy intentions
I will speak openly about mental health and trauma to reduce stigma and encourage others to seek help.
I will use my story and experiences to inspire hope and healing in others, giving glory to God for my journey.
I will educate myself on trauma-informed care and mental health resources so I can better support others.
I will advocate for accessible mental health services in my community as an act of compassion and service.
I will pray for opportunities to be a voice for those who feel unheard, trusting God to guide my advocacy efforts.
3. Embrace Small Steps
Remember, every step toward experiencing mental well-being, healing from trauma, building resilience, and advocating for wellness is progress. Healing is not a linear journey; it’s a series of small, intentional actions that lead to transformation over time. Here are a few tips to note:
Start where you are: Begin with manageable actions that fit into your current routine, like taking a five-minute break to breathe deeply or journaling a single thought each day.
Acknowledge growth: Recognize and celebrate even the smallest victories, such as reaching out for support, attending a therapy session, or completing a challenging task.
Practice patience: Understand that healing takes time, and it’s okay to move at your own pace. Trust that God is working in and through you, even in the smallest steps.
Lean on faith: Remember Philippians 1:6: "He who began a good work in you will carry it on to completion." Trust in God’s timing and His promise to guide you through the process.
Intentions for Embracing Small Steps
I will start where I am, taking small, manageable actions each day to prioritize my mental well-being and healing.
I will set aside five minutes daily to pause, breathe deeply, and reconnect with God’s peace.
I will journal one thought, feeling, or prayer each day to process my emotions and track my progress.
I will acknowledge and celebrate every small victory, knowing each step brings me closer to healing and resilience.
I will practice patience with myself, trusting that healing takes time and allowing God’s grace to guide my journey.
I will remind myself that progress is not always linear and trust that even small steps are meaningful.
I will lean on my faith, meditating on Philippians 1:6 and trusting that God will complete the good work He has started in me.
I will take one intentional step each day to learn new coping skills, set boundaries, or care for myself.
I will trust God’s timing and remain open to His guidance, even when progress feels slow.
I will celebrate the milestones, big and small, as evidence of God’s faithfulness and my growth.
These intentions encourage us to embrace the experience of healing with faith, patience, and gratitude for each step forward. Each small step you take—whether it’s learning a new coping skill, setting a boundary, or simply showing up for yourself—paves the way for lasting change. Celebrate these moments as milestones on your journey to wholeness.
4. Seek Support
Surrounding yourself with a supportive community is essential for promoting mental well-being, healing from trauma, and building resilience. God created us for connection, and leaning on others during challenging times can provide strength, encouragement, and perspective.
Build Your Network: Identify trusted friends, family members, or mentors who can walk alongside you in your journey. Share your intentions and allow them to offer encouragement and accountability.
Join a Support Group: Consider joining a trauma-informed peer support group or a faith-based community where you can share experiences and gain insight from others on similar paths.
Seek Professional Help: Don’t hesitate to reach out to therapists, counsellors, or mental health professionals who can provide expert guidance tailored to your needs.
Rely on Your Faith Community: Engage with your church or spiritual group for prayer, encouragement, and resources that align with your healing journey.
Biblical Reminder: "Carry each other's burdens, and in this way, you will fulfil the law of Christ." (Galatians 6:2). Experiencing healing is not a journey you have to take alone. A supportive community can uplift you, remind you of God’s promises, and help you stay committed to your intentions for mental wellness and growth.
Intentions for Seeking Support
I will share my journey with trusted friends or family members and invite them to support me in my healing process.
I will seek out a trauma-informed peer support group where I can connect with others who understand my experiences.
I will prioritize my mental well-being by reaching out to a therapist or counsellor for professional guidance.
I will lean into my faith community, asking for prayer, encouragement, and spiritual resources to strengthen me.
I will allow myself to accept help and encouragement from those God has placed in my life.
I will remind myself that seeking support is a sign of strength and trusting God to guide me to the right people and resources.
I will create space in my life to nurture meaningful relationships that contribute to my mental and emotional well-being.
I will practice vulnerability by sharing my struggles and victories with others, knowing that openness fosters healing.
I will ask God to surround me with a supportive community and give me the courage to reach out when I need help.
I will embrace the truth that I am not alone and trust in God’s promise to walk with me through every challenge.
These intentions focus on fostering connection and allowing yourself to receive the support you need for growth, healing, and resilience.
As Free Mind Hive, We Have Set Intentions
1. Promote a trauma-informed culture
We will integrate trauma-informed practices into every aspect of our work, ensuring that our institution fosters safety, trust, and healing for all.
2. Enhance mental health support systems
We will establish robust mental health programs and resources to support the well-being of staff, clients, and the community we serve.
3. Build resilient teams
We will invest in training and development to empower our staff with the skills and knowledge to address mental health and trauma effectively.
4. Strengthen partnerships
We will collaborate with other organizations, faith-based groups, and mental health professionals to expand our reach and deepen our impact.
5. Advocate for mental health awareness
We will lead efforts to reduce stigma and promote mental health education in our community through campaigns, events, and resources.
6. Commit to continuous learning
We will prioritize ongoing education, research, and evaluation to stay informed about best practices in trauma healing, resilience, and mental health care.
7. Develop sustainable programs
We will create and maintain programs that are both impactful and sustainable, ensuring long-term support for those we serve.
8. Foster a spirit of service
We will model Christ-like compassion and servant leadership in our work, prioritizing the dignity and well-being of every individual.
9. Create safe spaces
We will ensure our institution provides safe and inclusive environments where individuals feel valued, respected, and supported in their healing journey.
10. Empower communities
We will equip communities with the tools, knowledge, and resources to advocate for mental health and address trauma, fostering collective resilience and growth.
11. Increase and excel in our values
We are committed to excelling in our core values—compassion, accountability, trust, confidentiality, and hope—by fostering Christ-like empathy, maintaining transparency and integrity, ensuring privacy, and inspiring hope. Through these values, we aim to strengthen our impact, build trust, and uphold our mission to promote healing and restoration.
These intentions reflect our commitment to strengthening the institution's foundation and expanding
God’s Role in Mental Health
As you set your intentions, remember that God desires for you to live in peace and fullness. Lean on His promises for strength and guidance. Scriptures like Philippians 4:7 remind us of the peace that surpasses all understanding, while Isaiah 40:31 assures us of renewed strength when we trust in Him.
A New Year, A New You
Starting the year with clear mental health goals is a declaration of hope and faith. By setting intentions, you’re not just focusing on what you want to achieve but also on who you want to become. Every small step you take is progress, and with God by your side, no challenge is insurmountable.
Call to Action
This January, take the first step toward mental wellness by setting intentions that align with God’s plan for your life. Share your goals with a trusted friend or community and invite them to join you on this journey. Together, let’s make 2024 a year of healing, growth, and transformation.
Let’s start fresh. Let’s embrace change. Let’s walk this journey of wellness with faith and purpose.
