New Year’s Day 2018 is rapidly approaching, and once the celebrations have come to a close, the holiday can bring up a variety of mixed emotions for many people. Those of us who are prone to anxiety often experience fears and worries about what lies ahead in the new year, or we look back on the previous year and berate ourselves for not doing certain things differently.
If you have a sinking feeling that anxiety may strike on Jan. 1, it’s beneficial to have a plan in place. We spoke to experts who weighed in on the best things to do on New Year’s Day to ease anxiety and set the tone for a healthier, less anxious 2018. Here’s what they had to say.
1. Don’t Set Resolutions
Amanda Dutton, MS, LPC, of Healthy Life Counseling, recommended staying away from the common tradition of making New Year’s resolutions. Studies have shown that 80 percent of resolutions fail by February, and Dutton said the practice can increase anxiety.
“Don’t set resolutions. Resolutions are meant to be done perfectly from day one, and most of us give up after a few days,” Dutton told POPSUGAR. “If you have anxiety, trying to get your resolution just right will really stress you out.”
2. Make a Coping-Skills Toolbox
Create a “coping-skills toolbox” on Jan. 1. It’s an ideal activity to start off the year on the right foot and minimize your anxiety throughout 2018.
“Gather items that you can have on hand for when your anxiety gets high,” Dutton said. “Your favorite music, some tea bags, a blanket, candles, coloring books, and crayons – anything [that] takes your mind off stress. Decorate your box and keep it in a place you can get to when you need it.”
3. Reflect on the Best Aspects of 2017
The focus of New Year’s is almost always on the future – but Dutton explained why there’s also value to reflecting on the past year.
“Spend some time reflecting on all the great things that happened last year. Write them down, even the small things that don’t seem very important,” she suggested. “When you start feeling anxious during the year and wondering if anything is going to go right, pull out your list. It will serve as a reminder that good things do happen – we just forget when we are stressed out.”
4. Develop an Attitude of Gratitude
It’s easy to get caught up in the many stressors of everyday life, and that’s why it’s so important to spend time focusing on what we’re grateful for – and what better day to start than Jan. 1?
“Research has shown that individuals who engage in a regular practice of focusing on those things in their lives for which they are grateful can help to ease feelings of anxiety and worry,” psychologist Dr. Carol O’Saben told POPSUGAR. “The best way to do this is to spend time each day identifying a list of five things for which you are grateful that day. The items on the list should be specific, rather than general, so ‘I am grateful for the sunrise I see on my morning commute,’ rather than ‘I’m grateful for my family.’ Spending time focusing on positive occurrences in our lives each day helps us to stay in a positive mindset, rather than an anxious one.”
5. Find a Volunteer Gig
In addition to benefiting society as a whole, volunteering can also do a world of good for you and your mental health. “Helping those who are in need is a great way to keep perspective about what you are going through,” clinical psychologist Cindy T. Graham, Ph.D, told POPSUGAR.
On Jan. 1, do some research about volunteer opportunities in your city or town. If you’re not sure where to start, just think about your passions. For example, there are countless underprivileged children who could benefit from free tutoring and mentoring – so if you love kids, you’ll have no shortage of options. Animal-lovers can always find a shelter that needs their help. For people who are passionate about the arts, there’s very likely an arts organization that could use your skill set.
To find volunteer opportunities near you, visit VolunteerMatch. You don’t need to make any final decisions on New Year’s Day, but it’s the perfect time to get the ball rolling.
6. Download Meditation Apps
Meditation is one of the most effective ways to combat anxiety, but the practice doesn’t necessarily come naturally to everyone when we attempt to meditate on our own. That’s why Sarah Silva, MA, LCPC, and CEO and founder of Accepting LLC, recommended downloading apps so we have them handy when anxiety strikes.
“Apps like Headspace or Calm have guided meditations that can assist people to calm down when they’re feeling really anxious,” Silva told POPSUGAR. Download these to your phone or iPad on Jan. 1 and give them a trial run – they may prove to be an effective way to manage anxiety in 2018 and beyond. For a list of other apps that help with anxiety, click here.
7. Make a Music Playlist
If you’ve found that music soothes you during periods of anxiety, spend some time on Jan. 1 creating a playlist that can be your go-to in the new year.
“[Listening to favorite music] is a go-to coping skill that my clients love,” psychotherapist Mia Rosenberg, LMSW, told POPSUGAR. “Creating a playlist of some of your favorite slower tunes can help ease your body and help you to feel less anxious. Focusing on the tune of the music and the accompanying lyrics can help your breathing slow down and help refocus your thoughts onto something you enjoy. Once you create a playlist, you will always have it and then you can use it as a go-to way of relaxing.”
