New Years – Holiday Mental Health Toolkit

New Year’s is a major transitional event where one may reflect on the past year and ponder new beginnings and resolutions for the year ahead. These thoughts can bring a mix of hope, anxiety, and overwhelm at the pressure that may come from worrying about how the new year will go. Below you will find a New Year’s Mental Health Toolkit to help guide you as you seek balance, self-care, and ways to manage the unique stressors of the season.

Common Mental Health Challenges Around New Year’s

When you think about how the new year might affect your wellbeing, it’s really important to recognize the challenges that can arise. Taking time to acknowledghese stressors doesn’t mean you’re falling short; it simply means you’re human, and you’re not alone in feeling this way.

Reflection and Self-Judgment – Feeling overwhelmed by reflecting on unmet goals or regrets from the past year. Pressure to evaluate life achievements or compare to others.
Resolution Pressure and Goal Anxiety – Stress from setting ambitious or unrealistic New Year’s resolutions or fear of failure or disappointment in self-improvement attempts. You may also feel worry about repeating habits from the past year that got in the way of your resolutions.
Fear of Change and Uncertainty – Anxiety around the unknown future and transitions that the new year represents. Existential worries like “What am I doing with my life?” or “Am I on the right path?” Even concerns about global and environmental events and how they’re affecting everyday life and the future.
Social Anxiety and Holiday Fatigue – Pressure to attend New Year’s parties or gatherings. Perhaps you are dealing with social influences pushing participation in alcohol consumption or staying up late for the New Year which can make you feel drained.
Physical and Emotional Symptoms – Restlessness, insomnia, rapid heartbeat, difficulty concentrating, irritability, changes in appetite may show up for your physically. Emotional exhaustion and social withdrawal, mood swings, and having trouble regulating emotional responses may arise.
Financial Pressures – Stress from holiday spending extending into New Year’s celebrations or obligations. Worry about managing expenses for parties, gifts, or even future expenses.

Building Your New Year Mental Health Toolkit

The new year is a chance to take care of yourself in small, realistic ways. Whether you’re thinking about starting therapy, shifting your goals, or just getting through busy days, being kind to yourself matters.

Setting Realistic and Kind Goals – Starting therapy in the new year is a common practice, with many clients choosing to begin or return to their therapy journey concurrently with this new beginning. Focusing on achievable, self-compassionate resolutions and goals. Health in Mind can help you practice intentional goal setting in order to guide you on your path to self improvement. Allowing flexibility and adjusting expectations. Reflect on what feels right for you, not what you think you should be doing based on the opinions of others. The more in tune you are with yourself, the more authentic your goals will feel.
Mindfulness and Grounding Techniques – Breathing exercises, meditation, and journaling to manage worry and stay present. Taking breaks from overwhelming thoughts or social events. Balancing future planning and goal setting with practicing presence to reduce feelings of overwhelm.
Managing Social and Environmental Stressors – Choosing how and whether to participate in New Year’s events and establish boundaries with family or friends when needed. Limiting time on social media to avoid New Year’s burnout. Instead of social media, try to create calming routines or quiet time away from festivities.
Physical Self-Care – Prioritizing sleep, hydration, and nutrition post-holiday. Incorporating gentle movement or exercise to ease tension. Bundling up and getting outside while you can during the warmest part of the day for a lunchtime, or after work/ school walk can help with mental health, physical health, and sleep.
Seeking Joy and Positive Distractions – Engaging in enjoyable activities that bring comfort and connection. Again you’ll also want to limit exposure to social media or comparisons that fuel anxiety.

When to Reach Out for Extra Support

Sometimes, self-care and everyday tools aren’t enough and that’s okay. Everyone needs extra support sometimes. Reaching out doesn’t mean you’ve failed; it means you’re choosing to care for yourself when it matters most. Some signs You Might Need Professional Help:

Persistent intense anxiety that disrupts daily life or sleep.
Difficulty managing feelings of overwhelm despite self-care efforts.
Feelings of depression that concern either yourself or family and friends.

Remember, it’s always okay to ask for help with your mental health. You are worth it. Stay open to reaching out for mental health support when needed and make mental wellness a priority in the New Year.

FAQ

Why do I feel anxious around New Year’s?

Many factors can cause anxiety about the new year. These include feelings of anticipation, upcoming change, social pressures, reflecting on the previous year, looking ahead to the future, feelings of uncertainty, heightened self-doubt and more. It is understandable to feel new year stress given all of these factors.

What can I do if my New Year’s anxiety gets worse?

If your New Year’s anxiety gets worse, it may be time to reach out to a mental health professional for help. Especially if you notice that this anxiety is affecting your daily life such as in work, sleep, concentration, or your social life. It’s okay to ask for help. Mental health professionals can help you find the tools you need to manage your anxiety. Reach out to therapists, counseling services, support groups, or crisis hotlines when needed to prioritize your mental wellness in the new year.

How do I set New Year’s resolutions without feeling overwhelmed?

To set New Year’s resolutions without feeling overwhelmed, start small. Think about the steps you need to take to get to the larger goal. Breaking goals down into smaller steps helps make them feel more manageable. Don’t forget to check in with yourself before, during and after goal-setting. Ask yourself questions like “How does this goal sit with me?” and “Is this goal for me or something I think I have to do at this phase or something I saw on social media that doesn’t feel right for me?”. Aligning your goals with your authentic self also helps make them feel more attainable and less stressful.