Asian American Psychologist’s End-of-Year Reflections: Things That Helped Me Regulate in 2025
Just Stay in Bed All Day with a Bunch of Cats?
As a therapist, I spend a lot of time helping others identify what supports their nervous system, what helps them feel grounded, and what allows them to show up as the version of themselves they want to be. But like anyone else, I have to do this work for myself too. Just as it is for other people, self-care is a practice I have to keep coming back to, adjusting, and recommitting to.
Looking back on 2025, here are some of the things that genuinely helped me regulate, recharge, and stay present in my life and work:
Movement that felt sustainable. This year I prioritized going to the gym consistently and working with a personal trainer to learn how to move safely and effectively. For me, this wasn't about aesthetics or productivity. It was about building a relationship with my body that felt empowering rather than punishing. It was also about taking better care of myself as I age. As I go through perimenopause, it’s more important than ever to build and maintain muscle. Learning proper form and technique gave me confidence, and the routine itself became a reliable anchor in my week. I find myself with less frequent back pain, fewer joint aches, and yes, a more regulated nervous system as a result of this consistent movement.
Nourishing myself through food. I made time to slow down and cook meals that felt intentional and enjoyable. Sometimes I leaned into trashy comfort food, like Shin Ramyun. Other times, I made meals that I felt my body was craving, like Japanese curry with vegetables and tofu, or salad. I used to think I wanted to one day make a regular habit of cooking elaborate meals from one of my cookbooks but now I accept that even simple and fast meals give me satisfaction. Cooking allowed me to engage my senses and create something with my hands, which is such a nice respite from being on my computer or phone. Not every dish I make tastes as good as I was hoping and I’ve also gotten more okay with that.
Sunlight and fresh air. I made a conscious effort to take walks outside in my neighborhood. Sunlight exposure not only helps with mood regulation, but also has a positive impact on sleep quality. I tried to prioritize getting outside during daylight hours and sometimes that was before starting my sessions for the day. Sometimes that was between sessions when I had a break. Even a fifteen-minute walk made a difference in how I felt the rest of the day.
Connection through travel. I traveled with my husband and also separately with my mom and sister this year. These trips gave me space to step away from work, be fully present with the people I love, and experience novelty and adventure. Travel reminds me that there's a world beyond my daily routines and responsibilities. For me, it’s a way to zoom out and get a different perspective on life.
Reading for pleasure and growth. I read for fun, which is something I didn't always protect time for, so doing it more consistently in 2025 felt like a real achievement. My husband and I also did a good job of having Monday nights as our Reading Night and we’d read together in the living room in silence. It’s really, really nice. I also read books and articles about mental health to stay current in my field. The latter feels like professional self-care to me in that continuing to learn and challenge my thinking keeps me engaged with my work and ensures I'm offering my clients the best care I can.
Playing with my cat. My cat Penelope has been a source of daily joy and groundedness. Playing with her, watching her be completely herself, and caring for her needs pulls me into the present moment in a way that few other things do. I so appreciate her rambunctiousness, her goofiness, her curiosity, her apprehension when approaching something unknown. Watching her be herself somehow gives me permission to be myself too. And when I babytalk to her, my anxiety doesn’t get to take up much headspace because it just doesn’t belong in my babytalk conversation with Peneleope.
Small rituals that matter. I love little rituals and I’ve been playing around with different rituals over the years. In 2025, I prioritized skincare, stretching and yoga daily, and getting my hair and nails done. These things helped me feel good about myself and take pleasure in tending my body.
Processing and reflection. I journaled regularly and used the Headspace app for meditation. Both of these practices gave me space to process what I was feeling, notice patterns, and create some distance between stimulus and response. Journaling especially helped me make sense of the complex emotions that come with doing therapeutic work.
Staying connected. Most of my closest friends live far away from me, so making time to talk or Zoom or exchange audio messages with them as been a lifeline. I love hearing their familiar voices and laughter. It’s nourishing to be with people who remind me I’m loved and I hope to engage in even more connection in the coming year.
Creativity. In 2025, I set aside time to do collaging, drawing, adult coloring, making random things on Canva. I also created a gallery wall in my bedroom. I took a writing class. I tried new things with cooking. I hope to do more of this going forward because I’ve noticed how supportive it is to do more “Right Brain” activities. I’m in a more curious mode and more willing to allow things to unfold rather than being demanding or controlling with the things I’m doing.
Rest. This includes good quality sleep. There really is no substitute for a good night’s sleep! As I get older, I can notice the difference in my body and in my cognitive abilities when I don’t get enough sleep or my sleep quality is lower. In addition to sleep, resting my eyes and mind through meditation is also very supportive.
As I look at this list, I'm struck by how much of regulation is about balance: movement and rest, solitude and connection, structure and spontaneity, tending to my body and tending to my mind. None of these practices are revolutionary, and that's kind of the point. Regulation doesn't have to be complicated or expensive. It's often the little things we do with intention and self-compassion that can make the biggest difference. Here's to more of that in 2026.