Setting Trauma-Informed Intentions for the New Year
As the new year dawns, many of us feel the pull to set resolutions, envision goals, and create a fresh start. But for those of us walking the tender path of trauma recovery, this season can stir a mix of emotions—hope, anxiety, excitement, and even dread. The societal pressure to make drastic changes or achieve lofty goals can feel overwhelming and even counterproductive. Instead, embracing a trauma-informed approach to setting intentions can offer a gentler, more compassionate way to honour our journeys and foster genuine (sustainable) growth.
Practical Steps for Trauma-Informed Intention Setting
Reflect on the Past Year with Compassion: Begin by gently reviewing the past year. Acknowledge your challenges and triumphs without judgment. This reflection is not about critique but about understanding and learning.
Identify Core Values and Needs: What values feel most important to you right now? What needs are calling for attention? Use these insights to guide your intention-setting.
Set Gentle, Achievable Intentions: Choose intentions that feel doable and nourishing. Perhaps it's committing to a few minutes of mindfulness each day, or prioritising rest when needed. Choose what feels right—not what society demands. Perhaps it’s allowing yourself to rest more, to seek joy in small things, to be gentle with your body.
Create Rituals of Support: Establish rituals that support your intentions. This might include journaling, engaging in creative expression, or connecting with nature. Rituals can anchor your intentions and provide a sense of stability.
Practice Self-Compassion: Be kind to yourself throughout this process. When setbacks come—and they will—meet them with understanding, not blame. Celebrate small victories and learn from challenges without self-criticism and remind yourself that every step, no matter how small, is progress.
Seek Community and Support: Connect with others who understand your journey and be sure to surround yourself with those who understand, who uplift, who walk alongside you with empathy and care. Whether through support groups, therapy, coaching, or trusted friends, having a community can provide encouragement and accountability.
Reflective Exercise: Future Vision
Creating a Future Vision of your intentions is a beautiful way to implant the seeds of your desires more deeply and increases your capacity to reach your potential.
This exercise is all about imagining a hopeful future, but it’s important to approach it gently, honouring where you are right now. If at any point you feel overwhelmed, it’s okay to pause or stop. This is your space, and you’re in control.
To prepare: I invite you to grab a journal, make yourself a refreshing drink and allow your imagination to wander…
Start by envisioning yourself two years from now, with some of your current challenges behind you. Ask yourself:
“What might it feel like if some of the weight I carry today has lifted? It’s January 10, 2027, and I feel ___, ___, and ___ because I’ve moved closer to my goals.”
There’s no pressure to have all the answers. Just imagine what might be different and how that could feel.
Now, consider what steps you may have taken to get there, remembering that growth happens gradually and often starts with small, compassionate actions:
“In 2027, I’ve made progress on the following goals: ___, ___, and ___.”
You don’t need to focus on everything at once. If it feels right, choose one small goal to explore further. This can be a goal you’ve been thinking about or something that gently surfaces now.
Reflect on the obstacles you’ve encountered on this journey. Some might be internal, like habits or patterns you’ve been gently working on, and others might be external. Be kind to yourself as you acknowledge these challenges:
“My goal was to ___, and to make progress, I’ve had to navigate through: ___, ___, and ___.”
Now, imagine yourself gently taking steps to move past these obstacles. What did those steps look like? Remember, it’s okay if they were small or if they took time:
“To move forward, I took these gentle steps: ___, ___, and ___.”
Finally, take a moment to envision the sense of peace and accomplishment that comes from this progress. Imagine how it might feel to look back on this journey with kindness and gratitude:
“Here’s how I feel now that I’ve made this progress in 2027: ___, ___, and ___.”
This exercise isn’t about perfection or doing everything at once. It’s a way to create a compassionate vision for your future, one small step at a time. By gently imagining this, you’re nurturing hope and creating space for healing and growth.
Embracing the New Year with Grace
As you step into the new year, remember that setting trauma-informed intentions is about honouring your unique path. It's about creating a space where healing and growth can coexist with gentleness and compassion. By prioritising your wellbeing and embracing flexibility, you can navigate this season with grace and self-love.
P.S. Feeling Stuck?
Reflect on These Questions to See If Trauma-Informed Coaching Could Help You Break Free:
Do you find yourself repeating patterns—such as people-pleasing or self-doubt—despite your best efforts to move forward?
Have you noticed that even small triggers can cause intense emotional reactions, making it hard to feel grounded or in control?
Are you struggling to make decisions or set boundaries in relationships?
You can book one-on-one coaching with Meg from wherever you are in the world. Want to learn more? Schedule a complimentary 30-min Complimentary Call to share your story and see how we can work together.
