The start of a new year often comes with quiet pressure: set goals, let go, move on, be better.But change or healing doesn’t usually happen through erasure. It happens through integration.
In therapy, we know that nothing we carry is accidental. Coping strategies, beliefs, patterns, formed to help us survive something difficult. This New Year activity offers a more compassionate approach: honoring what you’re carrying forward while acknowledging what no longer needs to come with you.
Why This Practice Matters
Rather than asking “What should I change about myself?”, this activity asks:
What supported me?
What protected me?
What has completed its role?
This shift alone can soften shame and invite self-compassion.
The Activity: What I’m Carrying / What I’m Releasing
Using a single sheet of paper, divide it into two sections:
What I’m Carrying Into the New Year
What I’m Releasing
You might use colors, symbols, words, or abstract shapes. There’s no need for artistic skill—this is about expression, not outcome.
On the carrying side, you might include strengths you’ve developed, lessons learned, relationships, values, or even grief that still feels meaningful.
On the releasing side, you might explore patterns, expectations, roles, or beliefs that once served you but now feel heavy.
A key reminder in this practice: Releasing does not mean rejecting or judging. It means something has done its job and we do not need it any more.
Reflection & Integration
After creating your art, take a few moments to notice:
What surprised you?
What feels supportive to keep?
What are you ready to put down?
Pay attention not just to thoughts, but to your body. Often, the nervous system tells the story before words do.
A Different Way to Enter the New Year
This practice isn’t about forcing positivity or declaring a “clean slate.” It’s about honoring continuity and recognizing that you are arriving in the new year as a whole person shaped by experience, resilience, and growth.
You’re not starting over. You’re moving forward, with intention.
If you’d like to try this practice yourself, you can use the printable worksheet or adapt it in any way that feels supportive.
