As the leaves fall and the temperature drops, we can feel our energy lean toward rest and coziness, yet it feels as though our to-do lists get more extensive. It’s easy to fall into the cycle of planning and pushing and ignoring the need for rest and reflection during the last few months of the year. Whether you’re feeling overwhelmed by responsibilities or simply wanting to process the emotional highs and lows of the past year, creating space to slow down can protect your energy, support your mental health, and guide you into the new year with clarity and compassion. In this blog, we’ll explore why rest and reflection are important as the year wraps up and offer meaningful practices to help you reconnect with yourself before the year ends.

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Why Rest and Reflection as the Year Ends are Important:

Avoiding burnout

Many people feel the “end of year” pressure with deadlines, holiday plans, and personal commitments. It can feel overwhelming with the amount of obligations you have and may feel like you are running from event to event or person to person. It is important to take time for rest to avoid burnout during busy times of the year. 

Processing emotions 

Rest provides a safe space to process complex emotions that may arise during the holidays, like joy, nostalgia, stress, anxiety, or even grief. Taking quiet moments for yourself allows space to process and honor these emotions rather than bottling them up, which is important for both your mental and physical health. 

Acknowledging accomplishments (and growing points)

Reflection allows you to celebrate how far you’ve come and look at the wins and the growth. It’s also a space to look at what didn’t go as planned (without judgment) and carry those insights into the future.

Setting clear intentions

At the beginning of the year, there is often a huge rush of “new year, new me” crazy and chaotic energy. Reflecting before the year ends gives you a head start. You can set clear intentions based on reflections that are not rushed or pressured.

Taking care of yourself and increasing self compassion

Taking time to rest is an act of self-compassion, helping you to recognize that rest is a necessary part of becoming your best self. Slowing down reminds you that you are enough, exactly as you are, and that taking care of your mental, emotional, and physical health is foundational. 

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Rest and Relaxation Practices You Can Implement:

1. Journaling

End of the year journal prompts can be a great way to elicit some reflection and self awareness as you wrap up the year and begin a new one. 

Here are some example prompts to reflect on:

• What habits and events fueled my energy and which drained it?
• Where did I surprise myself in 2025, either through resilience or creativity?
• What am I ready to leave behind, and what am I determined to carry with me into 2025?
• How will I ensure that rest and reflection are part of my routine?
• What are the top five moments or memories from this year?
• What did I learn about love, friendship, or connection?
• What challenges did I face, and how did I grow from them?
• What am I most proud of accomplishing?
• What word or theme do I want to guide me in the new year?

*Insider Tip, if you want more prompts look out for Sage Therapy’s Journal, coming soon to our online shop *

2. Set Goals

Setting goals for the upcoming year earlier can create momentum and guidance as you begin to think about the next chapter. Remember to be kind to yourself and set realistic goals that feel achievable. Rather than focusing on perfection, focus on breaking the goals down and seeking little progress at a time. By setting appropriate goals for yourself, you can enhance your sense of purpose and drive for the upcoming year. 

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3. Practice Gratitude and Mindfulness

Practicing gratitude and mindfulness is a great way to reduce stress and encourage compassion. A few exercises you may implement into your routine before the end of the year are:

• Gratitude journal or letter: Take a few minutes each day to write down 3–5 things you're grateful for. This could include moments, people, lessons, or even challenges that taught you something. You may also write a gratitude letter to someone who positively impacted your year. You can choose to keep that letter for yourself or send it to that person.
• Breathing exercises: Even taking a few deep breaths can help to regulate the nervous system and encourage peace and calmness. Two common breathing practices you can try are:
  
  •  Box breathing (inhale 4, hold 4, exhale 4, hold 4)
  • 4-7-8 breathing (inhale 4, hold 7, exhale 8)
  • Diaphragmatic Breathing
  • Calming Hand Trace
• Mindful walks: Take a walk without distractions meaning no phone or no music. Pay attention to your surroundings like the texture of the ground, the sounds, the air on your skin. Let your thoughts pass without judgment.
• Meditation: Even 5–10 minutes of daily meditation can improve focus, emotional balance, and resilience. Use a guided meditation app/video or simply sit in silence, focusing on your breath or repeating an affirmation.
  
  • Loving Kindness Meditation
• Gratitude Jar: Write down things you are grateful for on some paper and fill them in a jar. If you need some positive energy, take a few notes out of the jar to remind yourself of what you are grateful for in your life. 

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4. Creating Positive Health Habits

Creating positive health habits before the new year can be a great way to strengthen your mindfulness muscle and come into the new year with a strong mental health. We often feel pressured to start those healthy habits January 1st or we push off starting healthy habits till then. The reality is many people are tired, weak, or exhausted from the holidays and winter months, and starting an intense regimen on January 1st just is not realistic. It is important to remind yourself that you are deserving of peace and good health everyday and not just at the beginning of the next year. Some ways to embrace healthy habits while still being mindful and rest-oriented can be:

• Mindful movement: Go for mindful walks and observe all the changes in nature that come with the onset of autumn and winter. Look at the colors changing, leaves falling, animals hibernating, and any other changes that come with the season. Below is some additional videos to incorporate into your mindful movement:
  
  • Bilateral Brainteaser
  • Bilateral Brainteaser Part 2
  • Dance Break! (Wicked Themed)
  • Regulating Your Nervous System
• Eating nutritious food: Tap into the season and all its cozy meals to be made. It is a great time to whip out some of those soup recipes you’ve been excited to try.
• Building connection: During the holidays there are many parties and celebrations, which can be a great time to gather with loved ones, but sometimes might feel more like obligations. Remember to still plan intentional time with your loved ones and support system, as it can still be easy to feel isolated even though you are among many people. 

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Conclusion: 

As the year winds down, remember that you don’t need to sprint to the finish line. Giving yourself permission to slow down, reflect, and rest is not only an act of self care, but it’s an intentional way to close the year with mindfulness and peace. Whether you're journaling or simply taking a few quiet moments each day, these small acts can create lasting impacts on your mental and physical health. You deserve to enter the new year not burned out, but renewed and rejuvenated. So take a breath, honor how far you’ve come, and give yourself moments of mindfulness. Your future self will thank you.