Anxiety Relief from New Year’s Resolutions

he New Year represents new beginnings and opportunities. Many get excited about starting new projects and making resolutions. Also, for many, the New Year brings feelings of anxiety and stress, especially for those who struggle with anxiety disorders, perfectionism, or ADHD. I will share how “change” and “resolutions” for the New Year intensify anxieties and stress. Oh, and more importantly, I share some helpful tools and tactics to reduce anxiety and stress.  

The Dreaded Expectations of the New Year and its Resolutions

In the Quest for Perfection

Anxiety Producer: The Weight of Resolutions. 

The societal pressure to establish and fulfill New Year’s resolutions can be particularly daunting for perfectionists. Expecting to excel at a new activity and goal can lead to feelings of failure initially and only add stress and anxiety to the perfectionist.  For someone with ADHD, the novelty of something new is motivating. However, the idea of maintaining this resolution provokes anxiety. 

Anxiety Relief: Flexible Goals.

Instead of rigid resolutions, consider setting adaptable intentions centered on self-kindness and personal growth. This approach can liberate you from the weight of perfectionism and allow you to focus on the journey rather than the destination (e.g., “I aim to explore new experiences instead of striving for perfection”).

Anxiety & Stress Surrounding Year-End Reflection

Anxiety Producer: Regrets and Loss.

When transitioning into a new year, we can naturally reflect on the past year and typically celebrate accomplishments.  But what if you didn’t accomplish your goal, struggled, and didn’t think you accomplished anything?  For people who are self-critical or have ADHD, this reflection easily triggers anxiety and stress. 

Anxiety Relief: Gratitude Practice.

Shift your focus from perceived shortcomings to celebrating small successes. This year, create a “gratitude jar” filled with accomplishments and happy moments to remind you of your progress, big and small—gentle reminder: a half step forward is a forward movement. 

Overwhelm from New Beginnings

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Anxiety Producer: Information Overload.

The influx of New Year advertisements, events, and societal expectations can lead to sensory overload, particularly for those with ADHD, who may already find it challenging to manage attention. This information makes it difficult to decide where to begin or even what to do. One can become paralyzed with indecision.

Anxiety Relief: Mindful Breaks.

Engaging in mindfulness activities or sensory-friendly pursuits can help individuals regain their grounding during this bustling time. For example, hiking in a serene and natural setting will remove you from all the noise. Interactive activities such as painting, drawing, and listening to music will give your mind a break from input of unwanted information. Find an activity that will calm your body and quiet your mind.

 Fear of the Unknown

Anxiety Producer: Change is Scary.

For many, the New Year signifies change, which can be daunting. The unpredictability can be incredibly challenging for those with ADHD, who often find comfort in routine. For folks who struggle with anxiety, the unknown of this change can cause rumination and stress. 

Anxiety Relief: Rituals for Comfort.

Establishing small, meaningful rituals to ring in the New Year can offer stability amidst the changes. These rituals can provide a comforting anchor in uncertainty, making you feel secure and stable. Create a comforting evening routine that includes mindfulness, stretching, journaling, or anything that allows your brain and body to unwind. 

Anxiety from Comparison

Anxiety Producer: Social Media Pressure. 

The prevalence of social media can amplify feelings of inadequacy, as individuals often share only the highlights of their

lives. Scrolling social media can create a damaging cycle of comparison and judgment, worsening anxiety for many.

Anxiety Relief: Social Media Break.

By reducing your time on social media or curating your feed to include only uplifting and positive content, you can reduce the stress of comparison and foster self-reflection. Just a little suggestion: follow me, Urban Fern CoActive, or my project with my sister, TheraSistersStL, as positive content to check out. 🙂

Here are a few more tips for Navigating New Year’s Anxiety:

Foster Open Dialogue:

Encourage conversations about anxiety and stress this New Year.  Sharing personal experiences can create a sense of connection and empowerment, lessening feelings of isolation and fostering supportive communities.

Self-Care Focus:

Develop a personalized self-care strategy that addresses individual needs. Incorporate breaks, hobbies, and relaxation techniques that you can use throughout the year. Check out my “self-care jar” at my Etsy shop for inspiration. 

Seek Professional Help:

If anxiety feels overwhelming, don’t hesitate to reach out to me, Amy, or other mental health professionals, or support groups. Professional guidance provides customized coping strategies.

Facing New Year anxiety doesn’t have to be a lonely journey. By implementing these creative approaches, YOU can celebrate the spirit of renewal positively and mindfully, even while managing anxiety or perfectionist tendencies. If you’re seeking more tailored advice or wish to explore a specific topic further, feel free to reach out!