Why Anxiety Often Increases at the Start of the Year
The start of a new year often brings a sense of possibility—but it also brings change, and change activates the brain’s threat system. Even when transitions are voluntary or positive, the uncertainty they create can lead to increased worry, overthinking, and mental strain. For many people, this time of year is marked by pressure to set and achieve resolutions, fears of falling behind or repeating past failures, lingering financial or work-related stress after the holidays, and disrupted routines or sleep schedules. Together, these factors can make the beginning of the year feel more overwhelming than motivating.
Mental health notes:
Individuals with anxiety disorders may notice racing thoughts, restlessness, or physical tension
Those with ADHD may experience frustration when structure disappears or expectations feel vague
People living with bipolar disorder can be sensitive to seasonal changes and routine disruptions
Anxiety vs. Stress: Understanding the Difference
Stress often has a clear source and decreases when the situation resolves. Anxiety tends to linger, even without an immediate threat.
Signs Anxiety May Require Support
Persistent worry that feels hard to control
Avoidance of decision-making or goal-setting
Physical symptoms like headaches, stomach issues, or fatigue
Difficulty sleeping or concentrating
If these patterns persist into the new year, additional support may be beneficial.
When Anxiety Coexists With Depression
January can feel emotionally heavy for individuals experiencing depression, particularly as the stimulation of the holidays fades. While anxiety and depression can overlap, they are distinct experiences.
Common Signs of Depression
Low energy or motivation
Loss of interest in activities
Feelings of hopelessness or numbness
Recognizing these differences is important because treatment should be tailored to your specific experience. Some individuals benefit from medication combined with therapy to support daily life and long-term goals.
A Healthier Way to Approach the New Year
Instead of forcing motivation or optimism, consider a grounded, compassionate approach:
Focus on stability before making big changes
Set intentions based on personal values, not outcomes
Build routines that support your nervous system
Allow progress to be gradual
Therapy can help you understand how anxiety manifests personally and develop realistic, sustainable tools.
Key Takeaways
The New Year often increases anxiety due to pressure, uncertainty, and transitions
Anxiety differs from stress and can overlap with depression
ADHD and bipolar disorder can make seasonal transitions more challenging
You don’t need to “push through” anxiety—support is available
A compassionate, steady approach fosters lasting emotional health
If the New Year feels more overwhelming than inspiring, you’re not alone. Support can help you move forward at your own pace.