The Doctor Is In

By Damon Raskin, M.D | Special to the Palisadian-Post

Q:With the New Year here, there is a lot of talk about change. As we move forward with new habits and goals and big life decisions, I was thinking about how it all affects our body, mentally and physically. When it comes to change, what are the benefits for our mental and physical well being? Does the stress of making a big decision—like getting a new house or job—also affect our mental and physical self? How do we balance the good and the bad?

This is not only the time of year for sleigh bells, holiday parties and gift exchanges, but also the time for self-reflection.

Many of us want to figure out how to make the upcoming new year the best possible for our bodies and minds. I speak to many of my patients around this time of year about setting goals with weight loss, fitness, smoking cessation and following up on routine cancer screenings, for example.

Embarking on new habits, setting goals or making big life decisions can have profound effects on both mental and physical well-being. These changes—whether prompted by personal growth, career aspirations or lifestyle improvements—often represent significant shifts in our routines and mindsets. While the benefits are immense, the accompanying stress and challenges must also be addressed to maintain balance.

When we adopt new habits, such as regular exercise, mindful eating or meditation, our bodies and minds undergo noticeable transformations. Physically, new healthy habits can improve cardiovascular health, enhance immunity and increase energy levels.

For instance, consistent physical activity releases endorphins, which reduce stress and boost mood. Similarly, nutritious diets can improve brain function, focus and overall vitality.

Mentally, pursuing meaningful goals creates a sense of purpose and accomplishment. When we challenge ourselves, the brain releases dopamine, a neurotransmitter associated with motivation and reward. This can create a positive feedback loop, encouraging continued effort and resilience.

Over time, these new habits can enhance self-confidence, reduce anxiety and foster a more optimistic outlook on life. However, starting and sticking to new habits can also be mentally taxing. The discomfort of change, fear of failure and initial resistance from ingrained routines can create stress and self-doubt.

Big life decisions, like buying a new house, changing jobs or moving to a new city, often carry a mixture of excitement and stress. Mentally, the uncertainty and pressure to make the “right” choice can lead to overthinking, anxiety or decision fatigue. Physically, this stress may manifest as disrupted sleep, headaches, muscle tension or even changes in appetite.

While these decisions can be stressful, they are also opportunities for growth. A new job might bring professional fulfillment, while relocating to a new place can open doors to enriching experiences and relationships. To navigate this, it’s essential to focus on the potential benefits rather than dwelling on fears of the unknown.

To reap the benefits of new habits and big decisions while minimizing stress, it’s crucial to maintain balance. One strategy is to start with small changes and break goals into manageable steps. For example, if a new exercise routine feels overwhelming, begin with 10-minute daily walks and gradually increase intensity. Acknowledge that setbacks are part of the process, and instead of criticizing yourself, focus on learning and adjusting.

It is also crucial to have a good support system and use it. Sharing your journey with friends, family or mentors who can provide encouragement and perspective can help immensely.

Professional advice, such as financial planning for a house or career counseling, can also ease decision-making stress. Getting massages, practicing yoga or deep breathing exercises to manage anxiety and promote relaxation are all good techniques to help with the stress of change. Do not forget to recognize and reward yourself for milestones, big or small, to stay motivated and positive.

Moving forward with new habits and life decisions inevitably affects our mental and physical selves. While challenges and stress are part of the journey, the rewards—enhanced well-being, personal growth and a sense of fulfillment—far outweigh the difficulties.

By balancing the positives and negatives, and adopting strategies to manage stress, we can embrace change with confidence and create a healthier, more satisfying life.

Now go have a very happy and healthy 2025!

Do you have a question you want to see answered by Dr. Raskin this year? Send it to mypost@palipost.com for consideration.