As the festive season winds down, many of us find ourselves grappling with low mood, decreased energy levels, and dwindling morale. Here, Lee Hawker-Lecesne MBPsS, Clinical Director at The Cabin, Drug and Alcohol Rehab in Thailand, shares how to start 2025 by setting realistic, healthy resolutions to regain balance for the year ahead.

Resolution 1 – Reassess Your Relationship with Alcohol
Even moderate alcohol consumption can have lasting effects on both the mind and body. Cutting down on alcohol intake aids in weight loss, lowers blood pressure, and contributes to overall well-being. The holiday season often sees us overindulging, leading to increased stress, anxiety, and depression.
Taking a temporary break from alcohol—or participating in initiatives such as Dry January—can yield immediate improvements. Benefits include enhanced brain function, clearer skin, better sleep, and reduced risk of various cancers. Use this time to reflect on your habits and develop a healthier relationship with alcohol going forward.

Resolution 2 – Revamp Your Nutrition Post-Christmas
After the festive season, restoring proper nutrition becomes crucial for mental health. The connection between diet and mental health is well-established: what we eat influences how we feel. Focus on foods that support healthy brain functioning and mood elevation. Some mood-boosting options include:
Brazil Nuts: Rich in selenium, essential for a healthy brain.
Oily Fish: A source of Omega-3 fatty acids, believed to prevent depression.
Oats: Low glycaemic index for stable energy release and selenium content.
Bananas: Packed with vitamins A, B6, and C, potassium, and tryptophan for energy.
Lentils: Protein-rich and a complex carbohydrate for stable energy.
Chicken and Turkey: Increase tryptophan, supporting serotonin production.
Spinach: A B-vitamin powerhouse linked to a healthy mood.
Eating nutrient-dense foods and staying hydrated will help stabilise your energy and mood as you recover from festive indulgence.

Resolution 3 – Make Time for Dealing with Post-Holiday Blues
Feeling low or experiencing post-holiday blues is natural. The intense build-up to the festive season, followed by the sudden return to routine, can feel anticlimactic. Cutting out alcohol as a short-term goal may help you recognise these signs and create space to practise self-care.
Maintaining a routine is key—small, structured habits provide a sense of control and stability. Avoid buying into negative thoughts during January. It’s important to remind yourself: feelings are not facts. Post-holiday blues are transient and will pass with time. Practising gratitude and mindfulness can also help shift focus away from the low mood and towards the positives in your life.

Resolution 4 – Look at Exercising for Mental Well-being
Exercise is one of the most powerful tools for improving mental health. Activities such as jogging, swimming, cycling, walking, or even yoga and mindfulness-based movement can significantly boost your mental fitness.
Regular physical activity enhances blood circulation to the brain, influencing the hypothalamic-pituitary-adrenal (HPA) axis and physiologically reducing stress. Brain regions such as the limbic system, amygdala, and hippocampus—responsible for mood regulation, fear, and memory—are positively impacted.
Beyond the physical benefits, regular exercise also leads to improved sleep, stress relief, heightened mental alertness, and better emotional resilience. Starting small, with just 15–30 minutes of movement a day, can yield significant improvements over time.

Resolution 5 – Push Yourself into the Growth Zone
Growth happens when we challenge ourselves. Staying in your comfort zone may feel safe, but true progress requires stepping into what’s known as the “growth zone”. This is where things may feel difficult or uncomfortable, but it’s also where the most meaningful change occurs.
This could mean taking on a new challenge at work, learning a new skill, or pushing yourself physically—such as increasing weights in the gym or trying a more advanced yoga pose. The key is consistency: small, repeated efforts outside your comfort zone create a ripple effect of confidence and success in other areas of life.
Think of your comfort zone as a place of temporary rest, not a permanent residence. Embrace opportunities for growth, even when they feel intimidating, and watch how it positively influences your overall well-being.

Lee Hawker-Lecesne Comments:
“New Year’s resolutions can be a powerful way to reset and realign with your goals, but they need to be realistic and sustainable. Mental health doesn’t improve overnight; it’s a journey of small, consistent changes that collectively make a big difference. This year, focus on nurturing your mind and body, creating habits that enrich your life rather than deplete it. Whether it’s reducing alcohol intake, revamping your diet, or simply taking a walk in nature, these small steps can lead to profound, long-lasting benefits. Remember, self-care isn’t selfish—it’s essential.”