Now’s the time when most of us are diving into our New Year’s resolutions. Problem is that only 8% of people will actually achieve their resolutions. So what can you do to beat the odds? We chatted with board-certified psychiatrist Dr. Carl Wahlstrom – a SENSA® Medical Advisory Member – to get a psychological perspective on how to make lasting New Year’s resolutions.

1) Why do so many of us fail at New Year’s resolutions?
There a number of reasons people fail at achieving their New Year’s resolutions. One reason is that we often create resolutions that are overly vague and not specific enough to know when we get there  – for example the “I’m going to be a better person” resolution. Other reasons are that we sometimes set a resolution with no real belief that we can achieve it, and we keep it to ourselves and/or develop no action plan to make it happen. Lastly, we tend get discouraged if we don’t see immediate results and give up too easily.

2) What psychological factors come into play?
Change exposes us to something new and that can trigger anxiety. For example in terms of extra weight, it can create a protective barrier that some people may hide behind, especially in social situations. They may associate losing weight with bringing on new expectations or obligations to fulfill, thereby resisting change even though desirable.

3) How can people set themselves up for success?
Keep your list of goals short and direct. The fewer resolutions you make each year, the more likely you’ll be able to achieve them, because you can focus more energy and time to them. Likewise, try to be as specific as possible when you set your goals. For example, instead of saying “I’m going to lose weight”, set a measurable goal such as “I’m going to lose 15 pounds.” Then, determine the action plan for achieving your goals; for example, if you want to quit smoking, plan on joining a support group, trying nicotine-replacement therapy and managing your stress levels differently. It’s a great idea to announce your resolutions to the world, the “four F’s” – Friends, Family, Facebook and Fridge; tell your goals to your friends and family, and post them on your Facebook wall and fridge. This will help you stay accountable.

3) What should people do if they experience a setback?
Don’t get discouraged and give up. Instead, give yourself a pat on the back for setting the goal you have made, and giving  ongoing attention to it so as to be successful;  and then get back in the saddle again. Review how you are planning on achieving your goal and continue to take regular (think: weekly) action toward it. Seek professional counseling or additional support if needed.

4) Since so many of us don’t achieve our New Year’s Resolutions, is it still a good idea to make them?
Yes, it is definitely worthwhile. New Year’s resolutions provide you with an opportunity to self-reflect and get a fresh start toward achieving your goals. If you follow the suggestions provided, they can help you achieve success so, in turn, you’ll feel better about yourself. It’s a win-win situation. Remember, it’s never too late to make one!

Posted in Main at January 20th, 2012 by The SENSA® Medical Advisory Panel

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