When the New Year Didn’t Go as Planned

The beginning of the year was supposed to be my season of renewal — a time for clarity, structure, and growth. But life unraveled differently. Unexpected challenges arrived one after another, leaving me overwhelmed, exhausted, and disconnected from the version of myself I had envisioned stepping into.

Instead of momentum, I felt unmoored. Instead of clarity, I felt clouded. Instead of direction, I felt suspended in uncertainty.

In that still, uncomfortable space, I realized I was standing at a crossroads:
remain stuck in survival mode, or gently choose myself again.

I chose the latter.

A Return to Wellness Through Simple, Intentional Rituals

Healing didn’t start with grand gestures.
It began with small, consistent practices:

• Breathwork to steady my nervous system
• Yoga to reconnect to my body
• Meditation to cultivate inner quiet
• Pilates to rebuild physical strength
• Walking to remember the rhythms of nature

These weren’t just wellness activities — they were acts of self-trust. Every practice whispered the same message:
“You are worth returning to.”

How the Health Belief Model Helped Me Heal (and How You Can Use It Daily)

As someone grounded in health education, I couldn’t help but notice how closely my healing mirrored the Health Belief Model — a foundational behavioral science framework. It explains how our beliefs influence our motivation to engage in healthy behaviors.

Here’s how this model can guide everyday self-care:

1. Perceived Susceptibility & Severity

Recognizing how stress was affecting me.

I acknowledged the emotional exhaustion, anxiety, and physical tension I carried. This awareness helped me understand the real impact of neglecting my well-being.

Try this:
Ask yourself, “What happens when I don’t take care of myself? What signs show up in my mind and body?”

2. Perceived Benefits

Believing small rituals could help me heal.

I reminded myself that breathwork improves emotional regulation, that yoga reduces stress hormones, and that walking boosts mood and clarity.

Try this:
List five benefits you gain from even 10 minutes of self-care.

3. Perceived Barriers

Noticing what was standing in my way.

Lack of energy. Feeling overwhelmed. The belief that I didn’t have time.
Once I named these barriers, they became easier to overcome.

Try this:
Write down your top three barriers… then write a one-sentence solution for each.

4. Cues to Action

Creating reminders that nudged me toward wellness.

I used alarms, sticky notes, playlists, open yoga mats, and wellness journal prompts to gently guide me back into routine.

Try this:
Place one wellness “cue” in your environment today — a rolled-out mat, a water bottle, a candle, or an inspiring quote.

5. Self-Efficacy

Believing I was capable of caring for myself.

Every practice strengthened my internal belief that I could manage stress, find balance, and choose healing again.

Try this:
At the end of each day, write: “One thing I did today that showed self-care was possible.”

A Wellness Journal: My Reconnection in Real Time

Below is a flow of my entries from reflection through the Health Belief Model.

March 1 — Embracing the Breath

Today, I returned to one of the simplest and most profound grounding tools: breathing.
For ten minutes, I let my breath be the anchor that kept me steady when the world felt fast. I remembered that calm doesn’t have to be dramatic — sometimes it's just the soft rise and fall in your chest.

Reflective Prompt:
What does your breath feel like when you’re stressed vs. when you’re grounded?

March 3 — Flowing with Yoga

I moved through sun salutations on my peacock yoga mat, letting the breeze from the window soften the edges of my tension. Warrior poses reminded me of resilience; child’s pose reminded me of surrender. In that contrast, I found peace.

Wellness Tip:
Use movement to explore dualities — strength and softness, effort and ease.

March 6 — Walking with Intention

I stepped outside without my phone, letting nature become my soundtrack. Each step felt like a lesson in presence. I remembered that belonging isn’t something you earn — it’s something you return to.

Reflective Prompt:
How does the world sound when you finally slow down?

March 8 — Strength and Stillness

Pilates reminded me that strength doesn’t have to be loud. Controlled movement, intentional breath, and the quiet hum of energy afterward brought me home to my body.

Wellness Tip:
Pair a strength practice with a stillness practice — tension melts faster when both coexist.

March 10 — Grounded in Gratitude

With spring approaching, I’m drawn outside more often — to sit, to notice, to be. Gratitude is becoming a natural byproduct of slowing down. These small acts of care feel like promises to myself.

Reflective Prompt:
What are three things your body or mind is thanking you for today?

The Soft Return: Choosing Myself Again

Healing isn’t a destination — it is a rhythm, a practice, a gentle recommitment.
With every breath, step, stretch, and moment of stillness, I’m rebuilding trust in myself. I’m remembering who I am beneath the noise. I’m inhabiting my body again with compassion instead of judgment.

Every day, I am coming home to myself.
And that — after everything — feels like the greatest gift.

Choose Yourself

Enjoy The Little Things

White spring notebook with green plant on white table photo – Free London Image on Unsplash

This Life Is A Gift