Resolutions That Heal: Rethinking New Year Goals with Mental Health in Mind

man using rowing machine at gym

January often arrives with a familiar message: do more, try harder, push yourself. New workout plans. New routines. Big promises about becoming a “better” version of yourself. For many people, that pressure feels motivating. For others, it can feel overwhelming.

If you are a cancer survivor, your body and mind have already been through a marathon. Healing already asks a lot of you. So what if this year didn’t start with another list of things to fix? What if your resolution focused on support, steadiness, and mental well-being instead?

Rethinking New Year Goals with Mental Health in Mind

At Survivor Fitness, we believe healing is not about overhauling your life in January. It is about choosing goals that actually support you where you are right now. Here are some practices to consider to help you rethink New Year’s resolutions with mental health in mind:  

1. Flip the Script on Resolutions with Self-Compassion

    Traditional resolutions often focus on performance. How much you can lift. How fast you can run. How many habits you can stack into a week. Mental health goals look different. They are quieter. They are personal. And they do not need to be impressive to be meaningful.

    Resolutions work best when they feel doable. Not another obligation. Not another source of guilt. Just small choices that create breathing room in your life.

    Instead of asking, “What should I be doing more of?” try asking, “What do I need right now?”

    That question alone can change everything.

    2. Stop Adding to Your Plate

      Most resolutions fail because they feel like another chore on an already long to-do list. When we set goals that stress us out, we trigger the body’s “fight or flight” response. This is the opposite of what a healing body needs.

      This year, give yourself permission to choose goals that reduce pressure. That might mean saying no more often. It might mean leaving space in your schedule. It might mean letting go of habits that no longer serve you.

      A healthy resolution does not have to be ambitious. It can be a commitment to say “no” to things that drain your energy. Protecting your peace is a powerful way to support your recovery.

      3. Start Small and Keep It Simple

        Big changes are intimidating. Small shifts are sustainable. Instead of vowing to meditate for an hour every day, try committing to three deep breaths when you feel rushed. Instead of promising to journal every night, aim to write down one thing you are grateful for each week.

        Starting small builds confidence. When you achieve a simple goal, you prove to yourself that you are capable of change. These “small wins” create a positive momentum that carries you through the more challenging days.

        4. Build a Support System That Feels Safe

          Healing does not happen in isolation. Support makes a difference.

          That support might come from a therapist, a coach, a friend, or a community that understands what you have been through. It could also come from simply allowing yourself to ask for help when things feel heavy.

          Mental health resolutions often become stronger when they are shared. You do not need to carry everything alone.

          If you have been part of Survivor Fitness, you already know the power of connection and community. Whether through personal training, nutrition coaching, or mental health counseling, support helps you continue to show up for yourself.

          5. Focus on What Nourishes You

            Mental health and physical health are deeply connected. What you eat, how you move, and how you rest all play a role in how you feel.

            Rather than setting rigid goals, think about what helps you feel grounded and supported. Gentle movement. Balanced meals. Enough sleep. Time to process your thoughts and emotions. These are not extras. They are part of healing.

            Survivor Fitness: A Holistic Path Forward for Cancer Survivors

            This year, let your resolutions meet you where you are. Let them be flexible. Let them change as you do. Some days will feel hopeful, while others may feel heavy. Both are normal.

            At Survivor Fitness, we support cancer survivors through personal training, nutrition coaching, and mental health counseling because healing is never one-dimensional. It happens when the body, mind, and heart are cared for together.

            If you’re looking for support this year, we’re here to help. Learn more about our programs and apply today. 

            Participant Spotlight: Kaity McMahon

            katherine mcmahon

            One of the most inspiring parts of our work at Survivor Fitness is watching our participants face their unique challenges and discover a level of resilience they didn’t know they had. That’s the story of Survivor Fitness participant Kaity McMahon, whose journey proves that even when someone encounters significant setbacks, it’s possible to come out stronger on the other side.  

            Kaity was diagnosed in July 2024, when she found a small lump in her right breast. Tests that followed led to a diagnosis of stage 2A estrogen- and progesterone-positive, HER2-negative breast cancer. By the time the full picture emerged, Kaity was faced with a frightening reality. She underwent a bilateral mastectomy in September and reconstruction in January, but the physical recovery was harder than she anticipated.

            “I didn’t feel like myself,” Kaity shared. “I felt limited by my mobility, like a burden. I couldn’t do things at the same level as before.”

            The emotional weight of recovery was just as heavy. Her loss of mobility was compounded by a growing lack of confidence, leaving her feeling dependent and frustrated.

            Finding a Coach and a Community

            At her doctor’s recommendation, Kaity applied for Survivor Fitness and started the program in May 2025. She was paired with trainer Marissa at 360 Fitness, a connection that quickly turned her recovery around. Kaity realized that getting back into the gym would provide a more holistic approach to her recovery. 

            “Those first few sessions were tough. I realized just how weak I actually was—how much cancer had taken from me.”

            The realization was hard, but she didn’t have to face it alone. Together, they developed a motto that kept her grounded: “Even baddies get saddies.” Their playful phrase served as a simple reminder that tough moments are part of the journey, but they don’t define it.

            With Marissa’s personalized guidance, Kaity began to find both emotional and physical strength.

            “Survivor Fitness couldn’t have come at a better time for me,” she said. “My trainer Marissa not only helped me regain physical strength that I thought was lost to me—she also helped me through the emotional struggles I was still facing. She was a champion, a friend, and the best coach I could have possibly asked for.”

            Kaity also took part in the nutrition program, connecting with a registered dietitian who helped her create a healthier routine and identify simple ways to add beneficial nutrients back into her life.

            When she began the program, Kaity had one main objective: to regain confidence.

            “I gained that and so much more,” she said. “I’m physically stronger than I have been in years, even before my diagnosis.”

            The Ultimate Test: Coming Back Stronger

            For Kaity, the benefits of the Survivor Fitness program went beyond the day-to-day. The work she put in directly prepared her for the future. When she needed a second follow-up reconstruction surgery in October 2025, she was stunned by how well her body handled the process.

            “I’ve been amazed at how much better I tolerated the surgery and how much quicker I’m recovering this time. I attribute that fully to the work I’ve been doing in the gym—work that never would have begun if it weren’t for Survivor Fitness.”

            Her experience has given her a new, compassionate, and resilient outlook on life. She often reflects on a simple, surprising truth: “It took getting cancer to get me to a place where I’m now the healthiest I’ve been since I was a teenager.”

            She’s also learned that strength isn’t about avoiding struggle. “Even when the worst thing you can imagine happens, you can still get back up and come back stronger if you commit to the process and give yourself grace in the moments of weakness.”

            Survivor Fitness: Find Support for the Next Step in Your Journey

            Today, Kaity is recovering from her most recent surgery, but she is already eager to return to the gym and continue training with her trusted team. Her story is a powerful reminder of what’s possible when determination meets the right support and how the hardest moments can be a turning point toward a stronger future.

            If you’re a cancer survivor or know someone who is, we invite you to learn more about our programs. Like Kaity, take the first step and apply today.