A Therapist’s Take on End-of-Year Reflection

Dec 30

As the year comes to a close, I couldn’t miss the opportunity to invite you into a moment of reflection - both as a therapist and as someone who believes deeply in the power of slowing down.

Reflection and journaling can sometimes feel like a therapist cliché (I know). But there’s a reason we talk about it so often. We don’t just learn from experience, we learn from reflecting on experience. Without that pause, it’s easy to move from one season to the next without noticing how much we’ve carried, grown, or survived along the way.

And here’s something worth knowing: research shows that writing - especially writing by hand - has real neurological benefits. It helps organize thoughts, regulate emotions, and deepen insight in a way that typing often doesn’t. (I promise, this one’s backed by science.)

From a mental health perspective, reflection helps us make sense of our experiences, notice patterns, and build self-awareness. It allows us to acknowledge both the hard and the hopeful parts of the year — not to judge them, but to understand them. So often, we don’t realize how resilient we’ve been until we pause long enough to look back. Reflection gives us that perspective. And sometimes, it gives us a little more compassion for ourselves too.

So if you’re willing, grab a pen and paper, carve out 15–20 quiet minutes, and give yourself permission to reflect. You don’t need to answer every question. There’s no “right” way to do this. Just notice what resonates.

Reflection Prompts

Light & Life-Giving

Funniest moment of the year
Song that defined your year
A small thing that brought you unexpected joy

Growth & Resilience

A moment I felt really proud of myself
Something I learned about myself this year
A challenge I handled better than I expected
A fear I faced (even a small one)

Insight & Perspective

A belief or mindset that shifted this year
Something that was harder than I expected
Something that turned out better than I expected
A habit or routine that actually helped me

Looking Ahead

Something I let go of this year
What I want to bring into the next year

As a therapist, I want to offer this reminder:

You don’t have to make it profound.
You don’t have to feel grateful for everything.
Some seasons are about growth.
Some are about survival.
Both deserve recognition.

If all you do is name one small thing you’re proud of, that’s enough.

And if this reflection brings up emotions you’d like support with, therapy can be a space to process those thoughts safely and without judgment. You don’t have to do it alone - reach out to us here.

Here’s to closing this year with honesty, compassion, and a little bit of grace.
Happy New Year.