Why Anxiety Can Often Feel Worse in the New Year
- Jenna Miles
- 1 day ago
- 3 min read
The new year is supposed to feel hopeful, right? Fresh start, clean slate, "new year, new you." But if you're dealing with anxiety, January can feel less like a beginning and more like a spotlight on everything you haven't accomplished, every resolution you've already broken, and every way you feel like you're falling behind.
If anxiety feels heavier right now than it did in December, you're not alone—and you're not imagining it. Here's why the new year can actually intensify anxiety, and what you can do about it.
The Holiday Hangover is Real.
The holidays are exhausting—emotionally, physically, and financially. You've likely spent weeks (or months) juggling family obligations, managing expectations, navigating complicated family dynamics, and trying to make everything "perfect."
Then January 1st hits, and instead of relief, you feel... worse.
This is what some call the "holiday hangover." You've been running on adrenaline, and now that the chaos has settled, your body and mind are finally processing everything. The anxiety you've been pushing down? It comes roaring back.
Add to that the pressure of New Year's resolutions, and the conditions of the world right now, and you've got a perfect storm for increased anxiety.
The "New Year, New You" Pressure
Society treats January 1st like a magic reset button. Like suddenly you're supposed to have it all figured out—new goals, new habits, a "new you."
But here's the truth: you're the same person on January 2nd that you were on December 31st. The calendar change doesn't erase your struggles, your trauma, your pain, or the state of your mental health.
If you're dealing with anxiety, the pressure to suddenly be "better" or "different" in the new year can actually make things worse. You might feel like everyone else is crushing their goals while you're just trying to get through the day.
That's not failure. That's being human.
What You Can Do When New Year Anxiety Hits
If you're struggling with heightened anxiety right now, here are some strategies that can help:
1. Acknowledge That Your Feelings Are Valid
First and foremost: your anxiety is real, and it makes sense (even if you cannot figure out how it makes sense). You're not "overreacting" or "being dramatic." January is carrying a lot of psychological weight, and if you're feeling overwhelmed, that's a very normal response to very real circumstances.
Give yourself permission to feel anxious without judging yourself for it.
2. Challenge the "Fresh Start" Myth
January 1st is just another day. There's nothing magical about it. You don't need to have your life together, accomplish major goals, or become a new person just because the calendar changed. Real change happens gradually, not because a date changed. If you're not ready to overhaul your entire life on January 1st, that's completely normal and healthy.
3. Set Realistic Expectations
New Year's resolutions fail 80% of the time, not because people lack willpower, but because we set unrealistic expectations for ourselves.
Instead of "new year, new me," try "new year, same me—with a little more support." Or, as we like to do at Mile by Miles, create an Intention for the year; something small & sustainable.
4. Limit Social Media Exposure
Everyone's highlight reel looks extra shiny in January, and in some cases may be causing more stress but remember: what is real is what is in front of you, and what we can control and make a difference is your life away from the screen.
If scrolling makes you feel worse, it's okay to take a break.
5. Consider Therapy
If your anxiety feels overwhelming, or if you've been white knuckling it for months, therapy can help. You don't have to wait until you're in crisis to reach out.
Ready to Get Support?
If you're tired of white-knuckling your way through anxiety, especially during the pressure-cooker that is January, we're here to help.
Our therapists work with anxiety in all its forms. We use evidence-based approaches including cognitive-behavioral therapy (CBT), EMDR for trauma-related anxiety, and culturally competent care that honors your unique background and experiences.
We offer:
In-person therapy in Ashland, VA
Virtual therapy throughout Virginia
Flexible scheduling including evening appointments
Insurance accepted (Anthem BCBS, Healthkeepers, Sentara, Aetna)
Specialized care for veterans, military families, BIPOC communities, LGBTQ+ individuals, and couples
At Mile by Miles Counseling, we believe in meeting you where you are. Whether that's fired up and ready to tackle your anxiety head-on, or exhausted and just trying to make it through the day.
Your journey, your pace, your path. That's what we're here for.
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