How To Manage Anxiety Levels Going Into The New Year
Between New Year’s resolutions, packed parties, or lonely holiday celebrations, January could very well be anxiety’s favorite month.
The new year signals a time for many to start anew or reflect on years past. For others, looking back just means facing regrets and self-criticism. While resolutions might be fun for others, to someone who struggles with anxiety, they can spark excessive thought spirals of self-doubt.
So, how can you manage anxiety levels going into the new year?
Focus on Values Over Goals
Like becomes meaningful when we give it meaning through our values. If you’re unsure what your values are or which you should focus on this year, simmer on these questions…
Who’s a person—real or fictional—that you admire? What values do they embody?
Think of a close friend and what draws the two of you together. What values of theirs do you see reflected in you?
Try to remember being a kid and dreaming of life as an adult. What did adult life look like? Is there anything you never incorporated into your life that you have the choice and power to do now?
Be Realistic With Yourself
If there are goals you want to accomplish this year, keep them realistic. Hitting goals becomes easier when we set small, easy-to-hit benchmarks along the way.
Say you want to learn a song on guitar but have never played before. One day of practice won’t do it; your hand needs time to stretch, your brain needs to build new connections, and your fingertips need to grow some protective callouses.
Growth happens slowly, not all at once. That’s why it’s important to have self-compassion when little benchmarks and big goals don’t pan out. Failure is a part of life, not a personal flaw. Take pride in the hard work you put in, rest with intention, and try again. (And remember you can always pick a new goal! New year’s doesn’t have a special claim on them.)
Make Regret Meaningful
The start of the new year marks the end of another, and reviewing a full year of life can leave us with some regret. Maybe you didn’t accomplish what you hoped to or got caught up in other life priorities.
Regret is powerful but only if it changes our behavior. Money and opportunities may come back to us, but time can only move forward. Lingering on the past just stalls us in the present. If you feel regret coming out of last year, don’t just make space for new goals. Make space to process any emotions associated with last year’s goals: grief, disappointment, embarrassment?
Research has proven time and time again the power of journaling in reducing everyday stress and anxiety. You may find that writing out your fears and concerns is cathartic. Reading them back can help you go easier on yourself and see a path forward, like you’re listening to a friend vent and can see them from a place of compassionate observation.
Save Time for Mindfulness
Mindfulness is the ability to connect fully to the present moment. Stress and anxiety often manifest as racing thoughts, reminders of things you need to do, fears of what could happen if you didn’t, etc. Mindfulness consciously puts these thoughts on pause and says, “We’ll focus on those later. Right now, I’m present.”
So if you’re spending New Year’s alone, try not to focus on the lack of people. Focus on the incredible dinner you made yourself and excellent choice in evening entertainment. If you’re spending it with others, don’t compete for the best resolution. Take interest in how everyone’s year has been and find joy in the possibilities. If this practice doesn’t come easy to you, starting your day with a 10-minute guided meditation can help build this skill.
Talking with a counselor is another great way to reframe your thinking about the new year and develop coping skills for anxiety all year long. Ready to get started? Schedule your first session today for therapy for women or therapy for young adults.