Estimated reading time: 5 minutes
As 2026 begins, mental health has become a primary focus for millions, with more than one in three Americans planning a mental health-related New Year resolution. In a recent Chai & Chat session with India Currents, licensed marriage and family therapist Geetha Narayan emphasized the importance of distinguishing between what we can and cannot influence. She suggested that finding a sense of predictability through small, controllable actions is a powerful tool for maintaining mental stability.
To sustain a balanced year, Narayan advocates for a “gentle approach” that prioritizes self-advocacy and cultural awareness.
Redefining Productivity and Cultural Identity
For the South Asian community, mental health is often intertwined with a cultural history of immigration and survival. Many who arrived in the U.S. with very little developed a mindset focused entirely on being a provider and staying productive.
- The Identity Trap: We often identify ourselves solely through our work or our roles as daughters, wives, husbands, providers.
- The Martyr Syndrome: There is a tendency to throw ourselves into these roles with so much passion that we eventually “break,” leading to resentment, victimhood, and depression.
- Permission to “Be”: Narayan suggests giving yourself a break to discover who you are outside of work. It is okay—and sometimes necessary—to do nothing at all.
Practical Strategies for Sustaining Habits
While the excitement of a new year provides hope and a chance to reset from “rigid patterns,” that energy often wanes as life intervenes. Narayan suggests the following concrete tips to keep going:
- The Financial Commitment: To build consistency, join a class or a gym. We are naturally more likely to show up for an activity if they have paid money for it.
- Chunking Your Day: If a list of 20 tasks feels overwhelming, break them into small chunks (morning, afternoon, and evening).
- The Power of “Striking”: Physically striking a single item off a list provides a sense of accomplishment that helps you prioritize the next step.
- Guilt-Free Rest: Normalize “low days” where you don’t feel like getting out of bed. Giving yourself permission to rest—including taking naps—creates the space needed for a mental reset.
Navigating Uncertainty: Focus on What You Can Control
One of the most practical tips for the coming year is to anchor yourself in daily routines. In a world of professional and political uncertainty, we often feel anxious because we are focused on things outside our influence.
- Identify Your Influence: Narayan notes that while you cannot control “work politics” or global events, you have total agency over your personal morning routine.
- The Power of Small Wins: Simple actions like brushing your teeth, choosing to go to the gym, or even deciding what to eat for lunch because you cooked it yourself are all within your control.
- Acknowledge the Effort: It is important to notice and acknowledge these small successes. Instead of being self-critical, tell yourself, “I really like this dish I made; I did a good job,” to provide yourself with small doses of well-being throughout the day.
Setting Boundaries in a High-Pressure Culture
In the Silicon Valley “Valley” culture, there is often a “heroic” narrative around working 16 to 20 hours a day. Post-COVID, global time zones have further blurred the lines between home and work.
- Establish a “Hard Stop”: With global time zones blurring work hours, work can now start at 5:00 a.m. (for Europe) and end late (for India), you must consciously set a time limit for your day.
- Managerial Conversations: Don’t be afraid to have honest conversations with managers about workload. Many companies are beginning to realize that overwork negatively impacts the bottom line through poor mental health.
- Self-Advocacy: You must be your own agent. If you are overwhelmed, call a family meeting or talk to your supervisor to brainstorm how to move forward.
Navigating Trauma, Loneliness and Conflict
Loneliness is an inherent part of the human experience, yet it is highly stigmatized.
- Befriend Loneliness: Rather than running from the feeling, use it as a space to re-evaluate your relationships and decide which connections are worth nurturing.
- Respond, Don’t React: In conflict, especially when living under the same roof, aim to respond intentionally. Processing your thoughts first allows you to take a stand against emotional triggers. Self-advocacy means taking a stand and calmly stating your position: “I’m not liking this behavior from you.”
- When Dealing with Trauma: The first step of self-advocacy in a traumatic situation is to voice how another person’s actions are making you feel. This can be followed by asking for collaboration to solve the issue or, if necessary, taking steps to protect yourself and ensure your physical and emotional safety. And most importantly, recognize when you need professional help.
Digital Wellness and Social Media
Social media is a significant driver of modern anxiety, primarily due to the “comparison trap.”
- Inside vs. Outside: Narayan warns that we often compare our “inside to someone else’s outside,” forgetting that people only post their highlights, not their real-life struggles.
- Scheduled Disconnection: Take intentional time off from screens and social media to protect your “mental peace”.
Support for Specialized Challenges
- Caregiving for Elders: Caring for aging parents can be “all-consuming.” Narayan advises caregivers to externalize support: hire help, use community resources, and join support groups to realize you aren’t alone.
- Parenting and ADHD: Children with ADHD crave predictability and structure. Parents should work with schools for accommodations (like extra time for homework), use storybooks to help children understand their diagnosis without stigma and organize playdates with other kids on the spectrum to build a community.
The “Best Friend” Philosophy
The most vital takeaway for 2026 is to be your own best friend. We are often our own harshest critics, acting like a “harsh judge” in a kitchen, pointing out every mistake.
Instead, Narayan encourages practicing self-kindness, by using the same gentle words with yourself that you would use with a loved one. Wellness is not a single “tablet” you swallow; it is the accumulation of small, kind, and controllable choices made throughout your day.
Watch the full episode:
This text was edited with the assistance of an AI tool and has been reviewed and edited for accuracy and clarity by India Currents.