As 2026 begins, mental health takes center stage for many Americans, with over one-third planning resolutions focused on well-being, according to therapist Geetha Narayan.
As we step into 2026, mental health has emerged as a significant concern for millions of Americans. A recent survey indicates that more than one in three individuals are setting New Year’s resolutions centered on mental wellness. During a Chai & Chat session with India Currents, licensed marriage and family therapist Geetha Narayan highlighted the importance of recognizing what we can and cannot control. She emphasized that establishing a sense of predictability through manageable actions can serve as a powerful strategy for maintaining mental stability.
Narayan advocates for a “gentle approach” to self-care, prioritizing self-advocacy and cultural awareness as essential components for sustaining a balanced year.
Redefining Productivity and Cultural Identity
For many in the South Asian community, mental health is often deeply intertwined with a cultural legacy of immigration and survival. Those who arrived in the United States with limited resources frequently developed a mindset focused on productivity and provision.
This cultural backdrop can lead to what Narayan describes as the “Identity Trap,” where individuals define themselves solely through their work or familial roles, such as being a daughter, spouse, or provider. This can evolve into the “Martyr Syndrome,” where people immerse themselves in these roles to the point of burnout, resulting in feelings of resentment, victimhood, and depression.
Narayan encourages individuals to grant themselves permission to simply “be.” Taking breaks to explore one’s identity outside of work is not only acceptable but often necessary for mental health.
Practical Strategies for Sustaining Habits
The excitement of a new year can provide a sense of hope and an opportunity to reset from rigid patterns. However, that energy may fade as life’s demands take over. To maintain momentum, Narayan offers several practical strategies:
First, consider making a financial commitment by enrolling in a class or joining a gym. When individuals invest money in an activity, they are often more likely to follow through.
Next, break down overwhelming tasks into smaller, manageable chunks. Instead of a daunting list of 20 tasks, categorize them into morning, afternoon, and evening segments.
Narayan also highlights the psychological benefit of “striking” items off a list. This simple act can provide a sense of accomplishment and help prioritize the next steps.
Additionally, she advocates for normalizing “low days” where individuals may not feel up to getting out of bed. Allowing oneself guilt-free rest, including naps, can create the necessary space for a mental reset.
Navigating Uncertainty: Focus on What You Can Control
In a world filled with professional and political uncertainty, it is crucial to anchor oneself in daily routines. Narayan points out that while individuals cannot control external factors like workplace politics or global events, they have complete agency over their personal routines.
Engaging in small, controllable actions—such as brushing your teeth or preparing a meal—can foster a sense of agency and accomplishment. Acknowledging these small victories is vital; instead of self-criticism, individuals should celebrate their efforts, reinforcing their well-being.
Setting Boundaries in a High-Pressure Culture
In the high-pressure environment of Silicon Valley, a “heroic” narrative often glorifies working excessively long hours. The COVID-19 pandemic has further blurred the lines between personal and professional time, making it essential to establish boundaries.
Narayan recommends setting a “hard stop” for work hours, especially in a global context where work can extend from early morning to late evening. It is also important to engage in open conversations with managers about workload, as many companies are beginning to recognize the detrimental effects of overwork on employee mental health.
Self-advocacy is key; if you feel overwhelmed, don’t hesitate to reach out to family or supervisors to discuss ways to alleviate the pressure.
Navigating Trauma, Loneliness, and Conflict
Loneliness is a universal human experience, yet it often carries a stigma. Narayan encourages individuals to embrace loneliness as an opportunity to reassess relationships and determine which connections are worth nurturing.
In times of conflict, especially when living with others, it is crucial to respond thoughtfully rather than react impulsively. Taking time to process emotions can help individuals articulate their feelings calmly and assertively.
When dealing with trauma, the first step is to express how another person’s actions affect you. This can lead to collaborative problem-solving or, if necessary, taking steps to ensure personal safety and well-being. Recognizing when to seek professional help is also vital.
Digital Wellness and Social Media
Social media often exacerbates anxiety through the “comparison trap.” Narayan warns that individuals frequently compare their inner experiences to the curated lives of others, forgetting that social media typically showcases only highlights, not struggles.
To protect mental peace, she suggests scheduling regular disconnection from screens and social media.
Support for Specialized Challenges
For caregivers of aging parents, the demands can be overwhelming. Narayan advises seeking external support, utilizing community resources, and joining support groups to alleviate the burden.
For parents of children with ADHD, creating predictability and structure is essential. Collaborating with schools for accommodations and fostering community connections can provide valuable support.
The “Best Friend” Philosophy
The most important takeaway for 2026 is to become your own best friend. Many individuals are their harshest critics, often treating themselves with less kindness than they would offer a loved one. Narayan encourages practicing self-compassion and using gentle language with oneself.
Wellness is not a singular solution but rather the accumulation of small, kind, and manageable choices made throughout the day.
For more insights, watch the full episode of Chai & Chat.
This article was edited for clarity and accuracy by India Currents.