Keeping mentally well in unsettling times A post-January 2026 reflection

by Cheryl Dizon-Reynante

The end of every January has always been a time of reflection for me. The start of every year always seems to carry a particular emotional weight. Yes, it is a month of beginnings, but it is layered over endings: the close of a year that we’re still thinking about, the pressure of resolutions, and the return to routines that may or may not still fit. On top of that, January is typically one of the coldest and darkest of the year and can leave people feeling “down” with low motivation to get going.

Another factor are all the bits of news that we get from mainstream media, the internet and social media outlets. We can constantly see and hear about global uncertainty and can feel hopeless. Many people are carrying a quiet sense of fatigue that didn’t reset with the calendar.

Staying mentally well right now isn’t about ignoring what is happening in the world. It’s about learning how to stay grounded while living in it.

Acknowledge and name the challenges, but continue to plan and live life

Whether we are hearing about political tension, economic pressure, climate anxiety, or social fragmentation, the truth is that ongoing uncertainty taxes the nervous system. With all the stressors around us, it can be an expected human response to feel irritable, distracted, low-energy, or emotionally flat.

The first step toward mental wellbeing is naming reality honestly: this is a lot. That acknowledgment creates space for compassion toward yourself instead of self-criticism for not being “stronger.”

Watch your information intake

Staying informed matters. Staying flooded by information does not.

Modern news is optimized for urgency and outrage, not psychological sustainability. In January especially, when many institutions shift, report, and forecast, the volume can be overwhelming. Consider setting intentional boundaries around when and how you consume news:

• Choose specific times of day to check updates rather than constant scrolling.
• Prioritize a small number of reliable sources.
• Balance breaking news with long-form analysis, which tends to reduce anxiety by adding context.

Mental wellbeing doesn’t mean denying reality. It requires engagement on your own terms in a way that your mind can handle.

Shrink the time horizon

When the future feels unstable, the brain can try to problem solve everything at once. Long term, that’s a losing battle. A powerful grounding tool is shrinking your time horizon.

Instead of asking:

“How will this year turn out?”

Try:

“What do I need today?”

“What’s one thing I can do this week to feel steadier?”

The year 2026 doesn’t need to be planned out from start to finish. You only need to manage the next few steps. Stability is built in increments, not predictions.

Re-anchor in the body

Mental stress often lives physically before we recognize it emotionally. Tight shoulders, shallow breathing, disrupted sleep, and constant fatigue are all signs the body is stuck in a low-grade threat response.

Gentle, consistent physical grounding can make a significant difference:

• Walking, especially outdoors
• Stretching or slow strength training
• Breathing practices that emphasize long exhales
• Regular sleep and meal times, even when motivation is low

These aren’t productivity hacks. They’re signals to your nervous system that you are safe enough right now.

Focus on agency, not control

Many current events are beyond individual control, and trying to master them mentally leads to burnout. What is within reach is agency: how you respond, where you invest energy, and what values guide your actions.

Ask yourself:

• How can I make a small, meaningful contribution today?
• What aligns with my values, even in uncertain conditions?
• What can I influence directly, even if it’s limited?

Agency restores dignity and purpose, two pillars of mental wellbeing that uncertainty often erodes.

Stay connected, even imperfectly

Stress encourages isolation, yet connection is one of the strongest buffers against anxiety and despair. You don’t need deep, transformative conversations every time. Casual check-ins, shared routines, and moments of humour matter more than we often realize. We all know that we feel better when we pass by a friendly person walking their dog, or when a baby in a shopping cart smiles at us.

If you’re struggling, you don’t need the perfect words. “I’m finding things heavy lately” is enough to open a door. And if someone else opens that door with you, listening without trying to “fix it” can be a powerful act of care.

Release the pressure to “start strong”

January culture often insists on reinvention: new goals, new habits, new versions of yourself. In times like these, that narrative can feel cruel. Keep in mind that:

• It is okay if this month is about maintenance rather than transformation.
• It is okay if your main accomplishment is getting through the day with kindness.
• It is okay if clarity comes later.

Mental wellbeing is not about optimizing yourself for chaos. It’s about staying human within it.

A closing thought

January 2026 doesn’t require you to be fearless, endlessly positive, or unshakeable. It asks something quieter and braver: being in the present moment, discernment, and self-respect. By tending to your mind with the same seriousness you give the world’s events, you’re not retreating – you’re building the capacity to engage for the long term.

And that, especially now, is more than enough!

Cheryl Dizon-Reynante is a licensed therapist with the Canadian Counselling and Psychotherapy Association.

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