New Years Anxiety

What is New Year's Anxiety, and How Do You Manage It?

Written by Chad Juniper

On the morning of December 31st, 2024, I found myself typing at my computer, trying to assemble a list of 20 New Year’s resolutions. Why 20? I wish I had a profound reason, but the truth was simple: it just sounded right. I’d been brainstorming them for the last month, but actually writing them was harder than anticipated. At certain points, as I drew blanks on things to improve upon, I was reminded that just a few years ago, I used to hate the concept of new years resolutions at all. I was a believer that you shouldn’t need a New Year to actually try to make positive change. While that mindset might sound principled, it was more cynical than anything else. 

Ironically, one of my resolutions for 2024 was to be less cynical. With that in mind, I quickly got back to trying to finish this list of resolutions. As I wrote them though, I began to wonder if my past disdain for resolutions was driven by more than just cynicism. There had to be a deeper reason. In the past, it wasn’t just that I didn’t like the idea; I didn’t like the new year itself. The pressure to achieve personal goals, the pressure to perform for others and show progress, the looming threat of accountability–it ate at me. I couldn’t imagine my thoughts ever softening on the idea of ‘New Year, new me’. It wasn’t until I became more aware of my anxiety, that my opinion changed entirely.

Photo by Tim Mossholder on Unsplash

Anxiety In my Family

Growing up, anxiety always seemed close—like something just within arm’s reach—but never something that could affect me personally. I knew my grandmother took medication for her anxiety, and when my grandfather would lose his temper, it was often explained to me as anxiety stemming from his experiences in the Vietnam War. My dad never labeled his behavior as anxiety, but looking back, the endless stream of questions he’d ask and his habit of jumping to correct the worst hypothetical scenarios his mind could conjure up now seem like clear signs of it. 

I feel confident in saying that about my dad because that’s how my anxiety manifests too. I struggle to stay grounded in the moment, constantly feeling as though a looming darkness is closing in, bringing with it problems I need to solve. Not just present problems, but also a gnawing guilt over past issues I haven’t fixed. These thoughts often spiral into physical symptoms: scattered, heavy breathing, sweat dripping down my face, and uncontrollable shaking. Panic attacks like these leave me utterly drained—mentally and physically—and they feed into a terrible cycle. I become anxious about the possibility of another panic attack, and that fear becomes the validation my anxiety needs to take over, leaving me unable to think rationally.

As I became more aware of my anxiety, so too did my desire to "control" it. Looking back, I think that’s where my initial issues with New Year’s resolutions stemmed from. I had failed so many times to manage my anxiety—whatever "managing" even means—that resolutions started to feel performative, both from myself and others. Even when my resolutions weren’t directly connected to my anxiety, the pressure to get them complete would make me anxious. This heightened anxiety I felt around the New Year seemed like a uniquely personal struggle, something no one else could understand. It wasn’t until I began exploring the topic more deeply that I realized I wasn’t alone.

Photo by Jeff James on Unsplash

What is New Year's Anxiety?

New Year’s anxiety, much like seasonal depression (as discussed in the previous December 2024 blog), is a common experience rooted in societal expectations and the personal pressures we place on ourselves during the transition to a new year. ‘The pressure to achieve personal goals, the pressure to perform for others and show progress, the looming threat of accountability’, all of it is new years anxiety. While these issues aren’t isolated to the new year, it does serve as a catalyst to amplify them. The closing months of the year, paired with the reflective nature of January, can stir anticipation and self-criticism in ways that feel overwhelming. For those with anxiety, the urgency to create positive change can quickly spiral into panic and self-doubt.

Even if you don’t experience this anxiety heading into January, what about in November when you reflect? The most common resolutions often focus on improving physical health, advancing in your career, or mastering a new skill. In January, these goals can feel both exciting and achievable. However, as the months pass and progress stalls or remains unstarted, those well-meaning intentions can quickly turn into a sense of failure.

If you have anxiety, creating New Year’s resolutions without succumbing to the pressure of the moment—or the months that follow—might feel impossible. But what if I told you it doesn’t have to be?

My Management Strategies For The New Year

Back in October, I decided to do a massive cleanse of my apartment. It wasn’t dirty in a traditional sense, but a few shelves were cluttered with too much mail and half-read books for my liking. As I worked my way to the bottom of one shelf, I found a tiny piece of paper tucked beneath a pile of mail. It looked like it had been ripped from a mini notebook, but I didn’t recognize it at first. Once I flipped it over, it all came back to me—it was my New Year’s resolutions for 2024. Scrawled across this absurdly small piece of paper were seven incredibly ambitious goals.

Photo by Tim Mossholder on Unsplash

While I had achieved four of the seven resolutions, the three I didn’t complete lingered painfully in my mind. Those became my focus, and I felt a familiar dread creeping in as the new year approached. Would I fail again? Is this the cycle I’m doomed to repeat every year? My heart raced, and my head pounded. However, not all the questions had this feeling of doom attached to them. Some of the thoughts actually gave me the self-reflection I needed. Questions like, why was I giving so much power to the goals I didn’t achieve instead of celebrating the ones I did? Were they even true failures if I made progress toward them? And what separated the goals I accomplished from those left unresolved? For those questions, the answer was simple: Anxiety and attainability.

The resolutions I had achieved, while still requiring time and dedication, weren’t so large that they felt unrealistic. They had specific, attainable targets. For example, in 2023, I set a goal to watch 100 movies. In 2024, I aimed not only to watch more but to engage with them on a deeper level. In 2024, I ended up watching 105 movies and actively tracking and reviewing them. It may seem like a small change, but it was meaningful to me.

Make Sure Your Goals Are Realistic

If you're struggling with anxiety over New Year's resolutions, the first and most important tip I can offer is to ensure your goals are realistic and manageable. While that’s easier said than done, and it’s important to challenge yourself, you don’t need to set an unrealistic goal like losing 60 pounds in a year. Instead, think of it on a smaller scale—like aiming to lose five pounds a month—and regularly check in to see if it’s attainable. If it is, then great! You lost 60 pounds over the year. If you find that it’s not, you can adjust the goal to something more achievable. That way, it’s still the same end goal initially, but you’re breaking it down step-by-step opposed to only seeing the conclusion. The beauty of a resolution is they are flexible. They give you something to strive for, but the moment they start causing anxiety or the urge to quit, it’s a sign to reassess. Remember, all progress is meaningful progress, not just the end point.

Again, all of this is easier said with hindsight. I recognize that a lot of anxiety stems from past trauma, and these tips won’t work for everyone. Even for me, there are still plenty of moments when the idea that "all progress is meaningful" feels naïve. I understand the sentiment, but it can’t serve as an excuse either. This mindset, or more accurately, my anxiety speaking to me, brings me to my next management strategy: You need to support yourself—and seek support from others.

I hope you realise that every day is a fresh start for you. That every sunrise is a new chapter in your life waiting to be written.
— Juansen Dizon

Support Yourself & Seek Support

The term accountability partner originates from evangelical Christianity, where it was initially used to describe someone who offered support in maintaining commitments to purity and avoiding sexual temptation. Over time, however, the term has evolved and broadened in meaning. Today, it refers to anyone who provides encouragement and support to help someone achieve a goal, stick to a commitment, or maintain a new routine—whether it’s a workout plan, career growth, or any other aspiration.

A lot of the time, a person’s accountability partner will be someone they already have a close relationship with. For example, my friend Mia wants to read more this year, and I share that same goal. Since we discovered this, we’ve made it a point to talk about the books we’re reading and check in on each other’s progress. However, being an accountability partner isn’t just about celebrating successes. It also involves confessing when we’ve fallen behind or hit a roadblock. Facing these challenges alone can be overwhelming, but having someone you trust to hold you accountable—while initially daunting—can make the process feel less isolating. Over time, it becomes a source of encouragement and motivation, making even the toughest goals feel more achievable.

The reality is though, some people don’t have that option, or if they do, they’d prefer to do things on their own. If you are in that group, the question then becomes: If you struggle with anxiety, how do you support yourself through new years resolutions or goal setting in general? While there’s no one size fits all answer to that question, I believe the key to truly supporting yourself, lies in giving yourself grace.

Give Yourself Grace

So often, we reserve kindness for the people around us—those who support us—while neglecting to extend that same compassion to ourselves. As silly as it may sound, the term ‘everyone is their biggest critic’ exists for a reason. When it comes to resolutions, or goal-setting in general, there is no set path. You can map out steps that work for you, but those steps might look entirely different for someone else, and that’s okay. Much of the anxiety surrounding resolutions comes from comparing ourselves to others, but it’s crucial to remember that your journey is uniquely yours.

Imagine it’s July, and your resolution was to get a new car. You’re scrolling through Instagram and see someone post a picture of that exact car. From the looks of things, they have a similar life to you, but somehow they were able to get the thing that has been out of your grasp all year. It might inspire you momentarily, but just as easily, it could leave you feeling bitter, questioning your progress, and unmotivated to continue. That’s the trap of comparison—it turns someone else’s success into a yardstick for your own.

Here’s the truth: social media is a curated highlight reel. You’re seeing the results, not the struggles, the alternative paths, or sacrifices that got them there. Their road to success isn’t the same as yours, and it shouldn’t be. By giving yourself grace and patience, you allow room for your journey to unfold authentically.

When you give yourself grace, you’re not just letting go of the pressure to keep up with everyone else; you’re affirming that your path has value, even when it doesn’t look perfect. No matter how small a step. Resolutions are not about perfection—they’re about progress. By practicing kindness toward yourself, you build resilience and the capacity to celebrate your wins, no matter how small they may seem.

Photo by Hayley Murray on Unsplash

Grounding Techniques

Some grounding techniques that have helped me manage my anxiety—and that can be especially useful for New Year’s anxiety—are controlled breathing exercises, physical awareness practices, and mindfulness check-ins. For example, focusing on your breathing with slow, intentional inhales and exhales can help calm your racing thoughts. Physically grounding yourself by noting what you see in your surroundings or paying attention to how each part of your body feels in the moment can bring you back to the present.

On paper, these techniques might seem simplistic, even silly, but their power lies in their ability to anchor you in the now. They encourage you to accept what is, rather than spiraling into thoughts of what could have been or what might happen. Over time, these practices can help push back that dark, looming cloud of failure, as I like to call it, and replace it with a sense of calm and clarity.

Finding Confidence and Calm in the Year Ahead

The New Year can be incredibly hard for anyone with anxiety, but it's important that I restate not everyone’s anxiety is the same. What works for me, might not work for you. However, I hope that by sharing my personal experiences and tips, you feel a little more equipped to face 2025 with confidence. Whether you implement grounding techniques, lean on an accountability partner, or simply give yourself permission to take things one step at a time, I hope you can navigate the stress and finish the year with a sense of accomplishment—whatever that looks like for you.

Take a screen shot and save for later.

If you’re struggling with severe anxiety, depression, or suicidal thoughts and you need additional support, remember you are not alone, reach out to resources like the National Alliance on Mental Illness (NAMI) at 1-800-950-NAMI or the Crisis Text Line by texting HOME to 741741. Professional help is always available, and it’s a sign of strength to seek it out.

Previous
Previous

Spotlighting an SLP

Next
Next

Depression