Unrealistic New Year’s resolutions can be harmful, warns mental health charity

As the New Year approaches, many people feel pressured to make sweeping resolutions that promise instant transformation.

However, Irish mental health charity Turn2Me is urging Donegal folk to take a more compassionate and realistic approach, warning that overly ambitious goals can do more harm than good.

According to Fiona O’Malley, CEO of Turn2Me, setting unrealistic New Year’s resolutions can negatively impact mental well-being and lead to feelings of failure, guilt, and low self-worth before January is even over.

“Every January, we see people feeling deflated and disappointed because they believe they’ve failed at self-improvement,” said O’Malley.

“The problem isn’t the person, it’s the unrealistic expectations. For the sake of positive mental health, we need to normalise kinder, more achievable goals.”

Turn2Me outlines four key reasons why people should be realistic with New Year’s resolutions and avoid setting themselves up for failure:

1. Unrealistic Goals Fuel Feelings of Failure

When resolutions are extreme or vague, such as completely changing lifestyle habits overnight, they are difficult to sustain. Falling short can quickly trigger self-criticism and shame.

“Repeatedly telling yourself you’ve failed can seriously damage self-esteem,” O’Malley explains. “That negative inner dialogue can be particularly harmful for people already struggling with anxiety or depression.”

2. Perfectionism Increases Stress and Anxiety

Many resolutions are rooted in perfectionism, the belief that you must do everything flawlessly. This mindset creates constant pressure and anxiety, turning the New Year into a source of stress rather than hope.

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“Mental health thrives on balance, not extremes,” said O’Malley. “When goals are too rigid, people feel anxious about slipping up, instead of focusing on progress.”

3. Big Changes Don’t Happen Overnight

Lasting change is gradual. Expecting instant results ignores how habits, mental health, and behaviour really work.

“Small, consistent steps are far more effective than dramatic overhauls,” O’Malley notes. “Sustainable change comes from patience and self-compassion, not from punishing yourself for not being ‘better’ fast enough.”

4. All-or-Nothing Thinking Can Undermine Mental Health

When people believe that missing one day means the entire resolution is ruined, they are more likely to give up altogether. This ‘all-or-nothing’ thinking is closely linked to anxiety and low mood.

“Life is unpredictable,” O’Malley says. “Missing a workout or having a difficult week doesn’t mean you’ve failed. It means you’re human.”