APA Expert Opinion
An APA Expert answers common questions about New Year's resoltuions

This month, Thomas Wise, M.D., chair of the Department of Psychiatry at Inova Fairfax Hospital, professor of psychiatry at George Washington University School of Medicine, and chair of the APA’s Council on Psychosomatic Medicine, answers questions about how to stick to tricky New Year’s resolutions.

Q. Every January I make a few New Year’s resolutions but by February I give up.  How can I stay committed and follow though?

A. It is important not to abandon the idea of making resolutions for yourself because you have broken them in the past. You may need to simply adjust the type and number of goals you're setting.  Some resolutions are not realistic, others require much more effort than we acknowledged up front, and some are right on target. 

Once you have decided to make a New Year's resolution, develop a plan and make it a priority.  What are the steps necessary to achieve the goal?  Small steps – which can add up to success –work better than trying to change everything overnight. Write down your plan so you can see the progress you’ve made.  If you want to lose 100 pounds, don’t expect that to happen quickly.  How will you change your eating habits, exercise, and maintain the weight loss?  Each step deserves careful thought, which will pay off in the end.  Also, be careful of how you define failure: If you end up losing only 50 pounds, you have not failed!

The most important consideration when making resolutions is to decide if you are truly willing to make the change in your life.  Many people fail because they are afraid or don’t fully realize how the goal can benefit their everyday lives.  A resolution is a gift to yourself that no one else can give you. 

For more ideas, see APA’s tip sheet on New Year’s Resolutions.

Q.  I have been taking medications to help with my depression, but I want to start feeling better on my own. What do you suggest?

A. I strongly recommend discussing this with your psychiatrist or other doctor. Feeling better may not be an indication that the medication is no longer necessary.  Discussing how you are feeling is crucial to your treatment. It is important that you have a comprehensive, individualized treatment plan – one that you feel comfortable with and will follow through on.

We know that treatments for depression work, but what works for one person may not work for another. Each person’s specific course of treatment may include medications, talk therapy, or a combination of both. Stopping your medication without consulting with your physician is never a good idea.  Even if it this would be an appropriate time to discontinue the medication, your physician will guide you in terms of the safe way to go off the medication, advise you what to expect, and discuss the warning signs of a new episode of depression.

Q. I want to stop smoking for my New Year’s resolution, but I have failed in the past. What can I do to help make this time stick?

A. A major first step is to consult with your physician. Let him or her know of your goal and ask for suggestions.

When quitting smoking, it is helpful to educate yourself on the side effects of nicotine withdrawal. This way you will know what to expect. Nicotine withdrawal may make you restless, irritable, frustrated, sleepless, or accident prone – but these things will pass. 

Keeping up with your general health is also important in the cessation process. If you aren’t getting enough sleep, eating right or exercising, your body will feel run down, which may lead to cravings.  Quitting aids like gum and patches may also be an option, but consult with your physician to make sure they are right for you.  Some people feel depressed when they stop smoking. If this happens you should consult with your physician to talk about how you are feeling. Most importantly, don’t beat yourself up because of setbacks or past failures.  It took time to build this habit you're trying quit; it will take time and serious effort to break the habit.

Q. My work schedule and other necessities keep me away from my spouse and kids more than I would like. My resolution is to spend more quality time with my family. Any advice on how to fit it all in?

A. If you’re like most people, you have a lot to balance on a daily basis: work, family, relationships with friends, financial matters, and so on. It can be difficult to find a balance, but some planning and extra effort can go a long way.

One good time to connect with your entire family is during meals. We often grab a quick bite on the run or eat in front of the television. Make a concerted effort to eat at the dinner table as a family every night, even if it’s “take out” food. This will give you the opportunity to discuss the day with your family and make plans for the next one.

Holding “family meetings” may also be a good way to plan activities together. Whether it’s watching television together or volunteering at a local charity, you can decide together.

Finally, it is important that you and your spouse stay connected, despite the challenges. It may sound a little hokey, but planning a “date night” with your spouse can be a fun and rewarding activity that you can both count on to relax. It doesn’t have to mean spending money; it can be as simple as setting aside a few hours for just the two of you.

Q. Like many other people, my goal for the New Year is to lose weight! I know the usual advice (exercise, watch my calories, eat more fresh foods) but do you have any other suggestions?

A. Improving our healthy is often at the top of the list of goals we all want to achieve. Dieting and weight loss are two of the most common resolutions. If you want to succeed in making a major all at once, it is usually too much to sitck with and we give up.

The American Dietetic Association recommends making a plan that involves small alterations week by week. Changes – such as adding an extra serving of fruits or vegetables to a meal each day, instead of having bread or cake for dessert – will make your diet more healthy, but won't leave you feeling deprived.

Try keeping a "food diary" of your progress. This is always a good way to track your results and see what situations trigger food cravings. Don't rely on the scale as your only guide to success. The scale is not always a friend as it can be demoralizing when we don't see the pounds coming off as quickly as we would like. Often, when we are stressed or feeling down, we reach for food as a source of comfort or reward. If you can pinpoint when you do this, you can curb your food splurges and learn the rewards of eating better and losing weight.

Finally, incorporate exercise into your daily routine. Even it is something as simple as taking a walk around the block at lunch or taking the stairs instead of the elevator. If you can find a way to take two 15-minute walks during the day, that adds up to 30 minutes of cardio! It may not be possible to do it everyday, but making the effort several times a week will make a difference.

Page created December 29, 2006