I still remember the heartbreak of a 9th-grade breakup, feeling like my world had come undone. At that age, rejection hit hard, and I didn’t know how to navigate it. I remember spending a rainy afternoon replaying Phil Collins’ “I Wish It Would Rain Down”. Sitting in the kitchen as the rain poured down, raindrops gliding down the windows. I listened to it on repeat and sulked in my misery. If only I could speak to that young girl now! I’d remind her that what felt earth-shattering then would become a stepping stone. It would lead to something much greater.

Back then, I had no idea how to heal, but one unexpected class greatly helped me. I signed up for weightlifting class. This class was taught by a gruff but caring football coach in High School. He treated us like family, and he was loved by all of us. He taught me how to lift weights that year. The one exercise I remember doing a lot was step-ups with the barbell and weights on my back. With each rep, I felt a tiny piece of pain fall away. My body was changing, and I was getting stronger. What I didn’t realize at the time was that I was healing. Not just physically, but mentally. Every session flooded my body with natural anti-depressants like endorphins and dopamine. Each session, leaving me stronger in every sense of the word.

But as the years passed, my focus became solely on fitness. I chased physical goals like strength, appearance, and performance. But I neglected my mental health. I became overly focused on how I looked and what I could achieve, leaving a part of me feeling unfulfilled. Eventually, I realized that true wellness isn’t just about building muscles; it’s about nurturing the mind and soul too. Something so obvious was something I had neglected.

Changing my focus has been life-changing. Taking the time to care for my mental health has improved my well-being. It has also enhanced my relationships and spiritual life. And here’s the beauty of it: when I focus on my mental health, my physical health goals naturally align. They’re not separate, they’re intertwined. It’s like a plant that needs to grow. It needs sunlight and water. It can’t grow with just water, and it can’t grow with just sunlight. It needs both.

As we approach 2025, many will set physical health goals. They will decide how much weight to lose, how strong to get, or what races to run. But this year, I’m challenging myself to focus differently. My goal is to prioritize mental health practices that elevate my spirit, body and mind. Here are the three things I’ll be leaning into:

1. Grounding even more: Connecting with the earth through simple, grounding practices has become a vital part of my well-being. I feel the soil beneath my feet. I immerse myself in the invigorating chill of a cold plunge. As I wander through lush, green trails, I find a sense of peace and presence. I seek moments outdoors. Soaking in the beauty of nature, noticing the changes in the landscape (everything changes so fast) or the way sunlight dances through the trees. Nature reminds me to slow down, soak it all in and reconnect with the world around me.
2. Breathing even more: Breathwork has been a transformative tool for me. Helping to regulate my emotions, create a sense of safety, and become more aware of my surroundings. I vividly remember times of stress. My husband would gently point out, “You keep exhaling; do you realize you’re doing that?” At the time, I had no idea my body was instinctively taking deep breaths to self-soothe. Now, I consciously embrace the practice of intentional breathing. It might sound simple, but you’d be surprised how often we go through the day without breathing deeply enough. I’ve caught myself holding shallow breaths during moments of tension, and each time I intentionally slow down and breathe deeply. It feels like an immediate reset. A gift I can give myself anytime. This practice is simple. It is also profoundly impactful. I am committing to making it a more intentional part of my daily life. What a beautiful way to nurture both body and mind.
3. Stepping away from my connection to my meditative “technology haze.” I want more focused time on my connection with God. I’ve noticed that the more time I spend immersed in screens, the less connected I feel to Him. Days can slip by without meaningful prayer or reflection because I’ve used my phone as a constant distraction. To change this, I’m setting intentional boundaries with technology. I’ve even invested in a Faraday bag to physically remove the temptation and create space for quiet. My goal is to carve out more silence to be with God. I want to hear His nudges. I aim to deepen our relationship. This isn’t just about reducing screen time…it’s about reclaiming time for spiritual nourishment, being less distracted and more silent. So that, I can hear. I want to be more intentional and more open to Him in my daily life.

My Goals for 2025! I am super excited about this journey.

What’s one practice you’d like to focus on in 2025?