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Sumnima Kandangwa

Freelance Editorial Assistant for Style by SCMP


Every new year, many of us set resolutions, whether it’s to finally use that long-neglected gym membership or to be more careful with money. Yet statistics show that few manage to keep their resolutions, and most abandon them by the year’s end.
However, the Lunar New Year offers another chance at a fresh start. Sonia Samtani, founder and managing director of the Sheung Wan wellness centre All About You and a licensed clinical hypnotherapist, is one of Hong Kong’s leading mental health professionals. We spoke with her about how to create resolutions that truly stick.
Why do New Year’s resolutions often fail?

Because people try to change their behaviour instead of their behavioural patterns. Resolutions focus on what to do differently – eat better, go to the gym, speak up more – without understanding why we behave the way we do. Every behaviour is a response to something deeper; it’s linked to needs and emotions we haven’t addressed.
The Year of the Horse is about momentum and courage. How can people embrace that energy without burning out?
Burnout happens when we don’t know when to stop. The solution is boundaries. Many people link self-worth to performance, believing that doing more makes them more valuable. When you detach worth from productivity, you can push yourself intentionally without overdoing it. Boundaries let you move forward with purpose, not pressure.
What tips would you give to someone setting their New Year’s resolutions?

1. Make your resolution positive. Focus on what you want rather than what you want to avoid.
2. Make it actionable and within your control. Ask yourself, “What can I do to move towards this goal?” Maybe it’s about scheduling time, identifying specific actions or finding alternatives for old habits. Also, understand why you used to behave differently – then give yourself a new and healthier solution.
3. Check your belief systems. Strengthen beliefs that support your goals, like: “I can do this because I’m disciplined” or “I’ve succeeded before”. Those internal beliefs keep you aligned with your intentions.
4. Rethink the word “resolution”. It implies solving a problem, which can feel heavy or negative. Instead of fixing what’s wrong, ask yourself, “What would I love?” or “What inspires me?” Like Marie Kondo says, choose what sparks joy. When your goals inspire you, you’re far more likely to follow through.
How can someone start changing their behavioural patterns effectively?

Most people phrase goals negatively – “don’t binge eat”, “don’t be scared”, “don’t fail”. But the subconscious doesn’t process “don’t”. If I tell you “don’t imagine a pink elephant”, the first thing that comes to mind? A pink elephant.
So you end up reinforcing what you’re trying to avoid. Instead, reframe intentions into positive actions: “When I feel lonely, I’ll meditate”, or “I’ll go to bed earlier”. Focus on what you do want to do. Also, remember that every behaviour once served a purpose. Instead of judging it, try to understand the belief behind it. When you shift that belief, the behaviour often becomes unnecessary.
Breathing, reviewing your emotions and affirming positive thoughts can make a big difference.
You often talk about befriending your inner critic. What does that look like in practice?

Don’t try to silence your inner critic; it’s part of you. Think of it like a scared child; what it needs most is love and understanding. When the critic says, “You better not mess up”, you can respond, “Thank you, can you say that more kindly?” or “How can we work together on this?” This turns judgment into dialogue and transforms that voice into a supportive one.
Many people see manifestation as wishful thinking. How do you define it?
Wishful thinking skips the process. Manifestation involves four steps: clarity, aligning beliefs, taking action and releasing attachment. If any step is missing, it doesn’t work.
You must act towards what you want and believe it’s possible. For instance, if you’re manifesting a relationship, put effort into meeting people and cultivating self-worth.
There are three main reasons people don’t get what they want. First, they haven’t clearly defined it. Secondly, they’re chasing what they think they should want. And third, they don’t believe they can have it.
What’s one myth you’d like to dispel about hypnotherapy?

That the therapist controls the client. In truth, the client is always in charge; they can open their eyes or stop anytime. They’re the ones doing the work: revisiting memories, expressing emotions and breathing through release.
The therapist is just a guide, helping them journey towards calm and clarity.
What are your thoughts on people turning to AI for mental health support?
AI is here to stay, and I believe we should use it wisely. It can be helpful between therapy sessions, but it can’t replace human connection. In therapy, clients receive not just words, but presence, energy, empathy and touch – all parts of healing that AI can’t provide.
That said, AI can complement therapy by offering reminders or perspectives, as long as users remember not to depend on it for life decisions or crisis advice.
How are you making therapy more accessible in Hong Kong?

My clinic partners with local charities to offer pro bono sessions. We work with Christian Action to support refugees and with [ChickenSoup Foundation] to provide therapy for Cantonese-speaking locals who can’t afford it. For self-care, I suggest building awareness and routine. Start and end each day consciously, set intentions in the morning with grounding breathwork and end the day with gratitude reflection.


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How you can make your New Year’s resolutions stick, according to a mental health expert

Sonia Samtani, a leading mental health professional in Hong Kong, offers advice on new year’s resolutions. Photo: Handout

Sonia Samtani, founder and managing director of wellness centre All About You in Hong Kong. Photo: Handout

Sonia Samtani with a hypnotherapy client. Photo: Handout

Sonia Samtani explains a more positive approach to setting New Year’s resolutions. Photo: Handout

Sonia Samtani with an affirmation journal. Photo: Handout

Sonia Samtani during a chakra session. Photo: Handout

Sonia Samtani is a mental health professional in Hong Kong. Photo: Handout

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If your resolutions are already faltering in February, worry not – there’s always Chinese New Year, and Hong Kong’s Sonia Samtani is here to help


If your resolutions are already faltering in February, worry not – there’s always Chinese New Year, and Hong Kong’s Sonia Samtani is here to help.


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.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}If your resolutions are already faltering in February, worry not – there’s always Chinese New Year, and Hong Kong’s Sonia Samtani is here to help

Q&a / How you can make your New Year’s resolutions stick, according to a mental health expert

If your resolutions are already faltering in February, worry not – there’s always Chinese New Year, and Hong Kong’s Sonia Samtani is here to help