Start the New Year with Intention: Find Your Word of the Year

As the new year begins, many of us, especially trauma therapists, are already thinking about how to juggle all the things.

Instead of diving into a long list of resolutions (which often fizzle out by February), let me introduce you to a practice that has transformed the way I approach the year: finding your Word of the Year.

This single word will serve as your anchor for 2025—a guiding light to center yourself and your goals.

It’s a practice rooted in empowerment and sustainability, one that prioritizes your well-being over unattainable perfection. Ready to get started?

Watch the full video on YouTube!

Why Choose a Word of the Year?

Resolutions often feel like a checklist of “shoulds,” with the pressure to achieve every goal perfectly.

But a Word of the Year takes a different approach—it focuses on who you want to be and how you want to feel.

Think of it as your compass, helping you navigate the inevitable ups and downs of the year ahead.

For us trauma therapists, this practice can even parallel techniques we use in EMDR or Brainspotting, like Future Template or Expansion, where we guide clients to identify and embody a positive target.

Your word works in a similar way, creating a resonant focus for your mind and body.

How to Find Your Word for 2025

Finding your word isn’t about getting it “right”; it’s about discovering what resonates with you.

Here’s how:

1. Start with a Brain Dump
Grab a piece of paper, open a Google Doc, or use a note app on your phone. Write down every word that reflects how you want to feel this year. Words like calm, focused, balanced, or connected are great starting points, but let your own intuition guide you.

2. Reflect and Narrow Down
Once you have your list, ask yourself:

• Which word feels the most true to me right now?

• Does this word reflect where I am and where I want to go?

• How does this word resonate with my current season of life?

3. Connect with Your Word
Take a few moments to breathe deeply and visualize your word. Close your eyes and notice how it feels in your body. If it feels aligned and energizing, you’ve found your word. Highlight it, underline it five times, or write it in bold—it’s yours!

Building Your Year Around Your Word

Your Word of the Year isn’t just a nice idea; it’s a tool for alignment and growth. Here’s how you can integrate it into your daily life:

1. Define Its Meaning
Ask yourself: What does this word mean to me? For example, if your word is "harmony," think about the areas in your life where you’re seeking more balance and cohesion.

2. Celebrate Where It’s Already Present
Acknowledge the ways your word is already showing up. This step reminds you that you’re not starting from scratch—you’re building on a foundation that already exists.

3. Identify Action Steps
Look at the areas where you want your word to appear more prominently. Coming back to the word “harmony,” maybe you commit to scheduling one non-negotiable recharge day each month or saying no to obligations that drain you.

Taking Action with Your Word

The key to making your word meaningful is small, consistent action. Here are some tips to stay connected to your word throughout the year:

• Keep It Visible: Write your word on a sticky note and place it on your computer or mirror.

• Daily Reflection: Set a timer for 3-5 minutes each day to journal or meditate on your word.

• Share It: Talk about your word with a trusted colleague or friend. Sharing it helps solidify its place in your life.

Remember, this isn’t about perfection. As trauma therapists, we know that growth comes from small, consistent shifts—not sweeping overhauls.

When Things Get Messy (because they will…)

Let’s call a thing a thing: life is messy. You might lose sight of your word, feel disconnected from it, or question its relevance. That’s okay.

Progress isn’t linear, and your word is here to guide you, not judge you.

When this happens, take a step back and reconnect. Reflect on why you chose your word and consider one small step you can take to realign with it.

Maybe it’s a five-minute breathing exercise, a short walk, or revisiting your list of intentions.

What’s Your Word of the Year?

I’d love to hear what word you’ve chosen to guide you in 2025.

Drop it in the comments and share how you plan to integrate it into your life.

And if you’re looking for a supportive community that understands the unique challenges of being a trauma therapist, join us in  The BRAVE Trauma Therapist Collective.

It’s where we come together to recharge, grow, and experience harmony.

Here’s to starting 2025 with intention and care— for ourselves and the work we love so much.