Recently, I was asked to give a talk about the concept of thriving and how to build a life where we can flourish despite unexpected changes or challenges. If there’s anything I’ve learned in 2025 so far, it’s that if we want to thrive, we must first commit to it.
Once we commit to something, it becomes more important in our lives. A commitment to “thrive” is no different. It requires intention, action, and a holistic approach to our mental health and personal well-being.
Here are some key strategies for thriving in 2025 and beyond:
1. Prioritize Your Physical, Mental, Emotional, and Spiritual Health
While we’re more than our successes and failures, it’s essential to honor our humanness. This means taking care of our bodies, minds, and emotions, as well as nurturing our spiritual well-being. The word “psychotherapy” comes from the Greek words psyche, or soul, and therapeia, or healing. Psychotherapy literally means “healing of the soul.” Whether we’re in therapy or not, tending to all aspects of our psyche is not a luxury—it is essential for a thriving life.
2. Engage in Prayer and/or Meditation
Research shows that prayer can reduce stress, anxiety, and negative emotions. It serves as a powerful coping mechanism, promoting overall well-being by fostering feelings of support and connection to a higher power. Meditation, similarly, enhances mindfulness, reduces stress, and improves focus. Making time for these practices can provide clarity, peace, and resilience in daily life.
3. Commit to a Daily Routine
Whatever we commit to grows. Whether through prayer, meditation, community gatherings, or personal reflection, staying engaged in a daily routine can provide grounding and structure, regardless of what’s happening in the outside world.
4. Be of Service
Acts of service have an immediate impact on mood and overall well-being. Helping others fosters a sense of connection and purpose. Whether it’s volunteering, supporting a friend, or engaging in a community project, service is a transformative practice that benefits both the giver and the receiver.
5. Move Your Body Daily
Exercise isn’t just about physical health—it’s essential for mental and emotional well-being. Even a simple daily walk can boost mood, reduce stress, and improve overall health. Incorporating movement into your routine can have long-lasting positive effects.
6. Stay Grounded With Self-Regulation Tools
Practices like box breathing, tapping (EFT), the 5-4-3-2-1 grounding technique, and stretching can help manage stress and keep you centered. These tools provide immediate relief in moments of anxiety and help cultivate long-term emotional resilience.
7. Nourish Your Body and Stay Hydrated
Food is fuel, and what we consume directly impacts how we feel. Eating nourishing foods and staying hydrated is fundamental for maintaining energy, focus, and well-being.
8. Prioritize Sleep
A good night’s sleep is essential for cognitive function, emotional regulation, and overall health. Establishing a consistent sleep routine and creating a restful environment can significantly enhance your ability to thrive.
9. Be Mindful of Media Consumption
What we consume mentally is just as important as what we consume physically. Social media and news can be overwhelming, so setting boundaries with digital intake can help maintain emotional balance. Consider taking breaks, curating positive content, and being intentional about the information you absorb.
10. Establish Healthy Boundaries
Boundaries are essential for protecting your peace. This includes setting limits on social media, relationships, and conversations that drain your energy. Prioritizing your well-being doesn’t mean shutting people out; it means creating space for what nourishes you.
11. Seek Knowledge and Stay Connected
Knowledge is power. Continuing to learn and staying engaged with your community provides a sense of growth and belonging. Support systems are vital, and maintaining strong connections with like-minded individuals fosters a sense of support and encouragement.
12. Do More of What Lights You Up
What brings you joy? What makes you feel alive? Identifying and prioritizing activities that bring you happiness is crucial for thriving. Doing more of what fuels your passion leads to a more fulfilling life.
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13. Honor Your Process
Life is complex, and multiple things can be true at once. We experience both joy and sorrow, progress and setbacks. Understanding our process in a nonjudgmental way helps us navigate life’s challenges with grace.
14. Rest as Resistance
Rest is not laziness—it is a revolutionary act of self-preservation. Prioritizing rest strengthens our capacity to show up fully in our lives and for others.
15. Cultivate Self-Compassion
Place your hand on your heart and remind yourself that you are doing a good job. Practicing self-compassion fosters resilience and nurtures emotional well-being.
I recently read a quote by Dr. Steve McSwain: “The capacity to trust and so live with inner peace, contentment, and joy is a Divinely-endowed capacity written into the genetic code of your DNA.” If we commit to thriving, our ability to thrive will grow. Challenges will arise—whether personal struggles, societal issues, or natural disasters—but when we trust in a greater plan, we gain perspective.
Challenges don’t diminish the pain we feel, but they can offer us opportunities for growth. I live in Los Angeles and am an LGBTQ-affirming therapist. The rise of anti-LGBTQ legislation and the recent fires are painful realities affecting many of my clients, yet they also serve as reminders of our resilience and our ability to create change.
When we look at our lives linearly, challenges seem inconvenient or unfair. But if we imagine ourselves at the end of our lives, looking back, we see how each challenge contributed to our growth.
In my own life, the most painful experiences have been my greatest teachers. Now, when I face a challenge, I consciously seek its gift. Honoring our pain while remaining open to transformation strengthens our faith and deepens our ability to thrive.
We don’t need adversity to find our purpose, but when we find purpose within adversity, we create lasting transformation and allow ourselves to thrive.
