Looking Back and Integrating your year: Integration Therapy

Reflecting on the Past Year: A Journey of Integration

As we approach the end of another year, it's a natural time to pause, reflect, and integrate the experiences we've gathered over the past twelve months. Each year brings its own unique challenges, triumphs, and lessons, shaping who we are and how we navigate the world. This blog post invites you to embark on a journey of introspection, encouraging you to look back on your achievements, confront your setbacks, and appreciate the growth that has occurred along the way.

By integrating these reflections into your life, you can pave the way for a more intentional and fulfilling year ahead. Join us as we explore the importance of reflection and the steps you can take to make the most of your past experiences.

1. Looking Back: Integration + Meaning-Making

Inner Landscape

• What emotions showed up most frequently for you this year? What were they trying to communicate?

• When did you feel most like yourself this year? Least like yourself?

• What patterns did you notice in your stress, overwhelm, or coping strategies?

Values + Alignment

• What choices this year felt most aligned with your values?

• Where did you feel you abandoned yourself or override your needs?

Growth + Resilience

• In what moments did you surprise yourself with your resilience or insight?

• What did you learn about your boundaries, needs, or limits?

Relationships

• Which relationships nourished you this year?

• Which ones drained you—or required more caretaking than connection?

2. Letting Go: Completion + Release

These assist in minimizing mental clutter and breaking free from the cycle of "unfinished tasks."

• Which habits, obligations, or internal stories no longer serve you?

• What guilt, resentment, or “shoulds” are you ready to leave behind?

• What did you not do this year that you can consciously release instead of carrying forward as self-criticism?

3. Celebrating Wins (Including Quiet Ones)

Often overlooked, especially by caregivers, helpers, and high achievers.

• What are three things you’re proud of—big or small?

• What did you do this year that no one else noticed, but mattered deeply to you?

• What internal shifts or moments of courage deserve recognition?

4. Clarifying Needs for the Next 6 Weeks

These questions keep it realistic and grounded.

• What would help you end the year feeling more settled, resourced, or grounded?

• If you could only complete one thing before the year ends, what would it be?

• What would “good enough” look like for the next 6 weeks?

5. Preparing for the Coming Year (Without Pressure)

These are gentle future-oriented questions that encourage reflection and exploration of possibilities. They are designed to foster a positive mindset and stimulate thoughtful consideration of what lies ahead.

• What themes or intentions are quietly calling to you for next year?

• What support—internal or external—do you need more of going forward?

• What is one way you can be kinder to yourself next year?

6. Somatic + Nervous System Integration

By exploring this integration, you can gain insights into your physical and emotional responses, leading to improved health outcomes and a more balanced life.

• What did your body tell you this year that your mind ignored?

• When did your nervous system feel most regulated or safe? What contributed?

• What is one regulation practice you want to deepen before the year ends?