Syracuse Sun

With the start of a new year, many individuals take this opportunity to consider changes they want to implement in their lives. Tracey Marchese, a professor of practice at the School of Social Work in the David B. Falk College of Sport and Human Dynamics, advises focusing on small, manageable changes rather than setting broad goals.

Marchese, who is also a licensed clinical social worker, emphasizes the importance of minor adjustments for sustainable change. “If you are looking to who you want to be, that’s great, but you need to consider who you are and where you are,” she states. Her research delves into mind-body wellness.

The challenge lies in not comparing oneself to others and accepting one's current state. Marchese suggests identifying what one wants to change and beginning that process.

In the podcast “’Cuse Conversations,” Marchese shares strategies for maintaining New Year’s resolutions and explores how mental health influences overall well-being. The episode 173 transcript is available as a PDF.

Marchese points out that people often enter the new year with high expectations that set them up for failure. She advocates for smaller, more attainable goals instead of long-term objectives. For instance, instead of setting a weight loss target by a specific time, one could focus on changing breakfast habits for three weeks or altering snack choices throughout the day.

To aid in achieving goals, Marchese recommends using electronic trackers cautiously as they can sometimes be discouraging if they highlight unmet targets like daily step counts. She also suggests having an accountability partner or journaling progress while allowing flexibility for off days.

Regarding self-care, Marchese highlights its various forms including nutrition, sleep routines, exercise, social interactions, and finding meaning in life activities. She notes that disruptions in any area can affect other aspects of holistic health: physical, mental, social, emotional, and spiritual well-being.

Furthermore, she emphasizes that self-care responsibility is shared among individuals and their communities or workplaces through communal support systems.