Latina New Year PSA: Give Yourself Grace

Latinas, embrace self-compassion and set gentle goals this New Year

Self care Latinas

Photo: Unsplash/ Anthony Tran

The start of a new year often feels like a race – a rush to set resolutions, create goals, and make big changes. For many of us, especially as Latinas, the pressure to have everything figured out by January can feel very overwhelming. We are often navigating the expectations of achieving both personal and professional goals while juggling cultural responsibilities and striving to prioritize our mental health. Despite all of this, the truth is that you don’t have to have it all figured out right now, or even in the next few months. The journey to growth and healing is not a sprint – it’s a gentle, winding path of continued self-discovery. 

As Latinas, we often carry the weight of expectations from multiple directions. For some, it’s the desire to honor the sacrifices of our parents or families who worked tirelessly to build a better future for us.  For others, it’s meeting societal standards while preserving our layered identities.  The idea of the “American Dream” often emphasizes constant productivity and perfection, leaving little room for rest or self-reflection. Unfortunately, this can lead to burnout, self-doubt, and your inner critic can come out when goals are not met on a rigid timeline.

Giving yourself grace is important. 

Giving yourself grace is the ability to recognize that you are human and that growth takes time. It’s understanding and acknowledging that January does not have to be the month when everything magically falls into place. Instead, it can be seen as a time for gentle reflection and slow, intentional steps forward based on how you are feeling and what you need. It’s a time to discover or rediscover compassion so that everything you do has compassion at the forefront. 

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Here are some ways that you can practice compassion in this new year: 

  1. Set Gentle Goals: Think about creating intentions that focus on how you want to feel instead of having rigid resolutions. An example can be, “I want to feel more energized” as this can guide you toward practices that support rest and movement. 
  2. Celebrate Small Wins: A win is a win! Recognize and honor every step you take, no matter how small. Progress isn’t about speed, it’s about consistency. 
  3. Practice Mindful Self-Talk: Be nice to yourself. Notice when you are being overly critical of yourself. Ask, “Would I say this to a friend?” Replace unkind words with kind, encouraging ones. 
  4. Create Space for Rest: Remember, rest is productive. Incorporate regular breaks into your day to recharge mentally and emotionally. Add it to your calendar if that makes sense for you.
  5. Engage in Activities that Bring you Joy: Prioritize activities that bring you joy, whether it’s dancing, cooking your favorite meal, or spending time with loved ones. Every little bit makes a difference. 

We are in a new era where mental health is finally being recognized as essential, yet there’s still work to do in embracing this within our communities. Prioritizing your mental health doesn’t mean you’re abandoning cultural values and goals; instead it means that you’re ensuring that you can show up fully for yourself and others in a way that you are proud of. Therapy, mindfulness, journaling, or even connecting with trusted friends are powerful ways to nourish your overall well-being.

One way to begin is by incorporating affirmations to guide and support you as you embrace your unique needs at the pace that makes sense for you. Here are a few to get you started:  

  • I am allowed to take my time to figure things out.
  • Estoy haciendo lo mejor que puedo, and that ‘s enough. 
  • My worth is not determined by how much I accomplish in a single month.
  • I honor my journey, mis raíces, y mi futuro. 
  • I am proud of the progress I make, no matter how small. 
  • Soy capaz de lograr cosas grandes, pero también puede ser poco a poco. 
  • I choose to honor my emotions and listen to what I need.
  • I release the pressure to be perfect y abrazo quien soy hoy
  • I am deserving of rest

Whenever you’re feeling overwhelmed or uncertain, repeat these affirmations as they are gentle reminders that self-compassion is one of your greatest tools.   

Remember, your path doesn’t have to look like anyone else’s. The pressure to achieve everything immediately is a distraction from the beauty of the journey that is in front of you. Trust that things will happen when you’re emotionally ready and capable. You’re allowed to take up space, take your time, and prioritize what’s important to you.

As you step into this new year, give yourself permission to move at your own pace. You don’t need to have all the answers right now. Instead, focus on building a foundation of self-compassion and grace. Embrace the messy, beautiful process of becoming, and know that you are enough just as you are. 

Let this year be about honoring yourself, your mental health, and the journey you’re on. You are worthy of grace, joy and success – on your own terms. 

Patricia Alvarado is an EMDR-certified therapist focused on healing trauma in the Latinx community

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latina therapist Mental Health mental health awareness New Year Patricia Alvarado
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