Time is a funny construct that humans have created. Unlike seasons where the natural world responds to rhythm, environment, and circumstance, time is fixed, rigid and unyielding. There is a beginning and an end. And so we have the concept of a new year.
New year pressure is real. If you are one of the millions of people who make resolutions at the beginning of each year, the rolling of the clock to midnight on the first of January can feel like a heavy judgment. Did you accomplish your weight loss goals in the preceding 364 days? Are you still living in the rental you swore you’d be moved out of by December 31st? How about that business you were going to open but never quite got around to? Not being able to tick off items on the resolution list can leave one feeling like a failure.
Coupled with the general lack of structure this time of year brings, the excessive eating and drinking in forced and frantic merriment, the guilt experienced afterward, time spent with family you wouldn’t ordinarily spare 10 minutes with on a normal day… these are all anxiety-inducing. The pressure is unrelenting, and yet the world around us demands celebration. But cut yourself some slack!
A lot of us are still trying to wrap our wits around the goals we set during the pandemic. We still aren’t living in “normal” times. And that’s the message I want to present to you today. The seasons that we are living through are unlike any others in recent human history.
2024 was a huge year for elections all over the globe. From global superpowers to emerging economies alike – South Africa, Ghana, the USA, India, and Russia, for example – held democratic elections to determine their countries’ and, by extension, the world’s future. Governments are increasingly becoming more right-wing. Rights for women and minorities are being scaled back. And, of course, there are more than a dozen humanitarian crises and genocides happening concurrently right now. The weight of these realities bears down heavily on the mind, and the new year becomes one of the few moments in the year where we allow ourselves the time to observe, reflect, and recoil in horror.
If you’re feeling anxious this new year, you are not alone. The global situation—the economy, politics, social pressures—can leave anyone feeling unsteady. But all is not doom and gloom. If you are experiencing new year anxiety, know that there are ways to cope and reclaim your peace of mind.
1. Reframe Your Resolutions
One of the best ways to alleviate new year anxiety is by rethinking how you approach resolutions. Rather than setting lofty, rigid goals, opt for intentions or themes. For instance, instead of resolving to “lose 20 pounds,” you could focus on “improving my overall health and well-being.” This approach removes the pressure of binary success or failure and allows for flexibility. I did this in 2024 with great satisfaction. I started working with Lilly, who has helped me focus on gaining strength instead of losing weight. I was surprised by how much pleasure I derived from the shift.
Celebrate small wins. Did you make healthier food choices last week? That’s a success. Did you take a walk instead of scrolling through social media? Another win! Life is not a straight line, and progress, no matter how small, deserves acknowledgment.
2. Limit Your Exposure to Stress Triggers
In an age of constant connectivity, it’s easy to feel overwhelmed by the deluge of bad news. Social media, while a powerful tool for connection and awareness, can also amplify anxiety. This new year, consider setting boundaries with your digital consumption. Choose specific times to check the news and stick to reputable sources. Engage with platforms that uplift and inspire rather than those that fuel your stress. In 2023 I decided I wasn’t gonna argue with nobody, especially about things I know to be factual and right. It has done wonders for my mental health.
Take it a step further by curating your environment—both physical and digital—to reflect calm and positivity. Surround yourself with items, sounds, and even people that bring you peace. Remember, it’s okay to say no to gatherings or conversations that drain your energy. Your well-being is priority number one.
3. Practice Mindfulness and Gratitude
Mindfulness is a proven way to manage anxiety. It encourages you to stay present in the moment rather than ruminating about the past or worrying about the future. Practices like meditation, deep breathing, or even taking a quiet moment to focus on your surroundings can help center your thoughts.
Gratitude is another powerful tool. Take a moment each day to write down three things you’re grateful for, no matter how small. Perhaps it’s the first sip of your morning coffee or the smile of a stranger. Focusing on what you have rather than what you lack can shift your perspective and reduce feelings of anxiety.
The world may feel heavy at the start of a new year, but you are not alone in navigating these feelings. We are all a part of this messy, unpredictable human experience. And while we may not have control over global events or the actions of others, we do have control over how we care for ourselves.
Give yourself permission to feel anxious. Allow space for the discomfort and recognize it as part of being human. Then, take proactive steps to ease the pressure—reframe your goals, limit stressors, and practice mindfulness.
This new year, may you find peace amid the chaos, joy in the small moments, and strength in the knowledge that, even in challenging times, you are growing. Here’s to a year of self-compassion and resilience. You’ve got this.