Coping with Anxiety and Stress: A Compassionate Guide to Navigating Change This January
As the calendar turns to January, many of us feel the weight of new beginnings—a new year, new goals, a new semester for students, and often, new uncertainties. This January brings even more transitions: a new presidency and the ongoing adjustments to a rapidly changing world. If you’re feeling stressed, anxious, or overwhelmed, know this: you are not alone. These feelings are valid and human.
Change—even positive change—can stir up discomfort. It’s a natural response to the unknown. Let’s take a moment to explore why you might be feeling this way, how it could be showing up in your mind and body, and what you can do to care for yourself during this time.
Why Change Can Feel Overwhelming
Change challenges our sense of stability. Whether it’s starting a new semester, adjusting to a new administration, or simply entering a new year with its expectations and unknowns, these shifts can disrupt our routines and trigger feelings of fear or uncertainty. Our minds often respond to uncertainty with heightened vigilance, constantly scanning for potential threats. This is a natural survival mechanism but can leave us feeling exhausted and on edge.
How Stress and Anxiety Might Be Showing Up for You
Stress and anxiety don’t always announce themselves loudly; sometimes, they show up quietly, in ways we might not immediately recognize. Here are some common signs to look out for:
Physical Symptoms: You may notice tension in your shoulders or jaw, headaches, digestive issues, fatigue, or a racing heart. Sometimes stress manifests as shallow breathing or even trouble sleeping.
Emotional Signs: You might feel irritable, restless, or unusually tearful. For some, anxiety can bring a sense of dread or difficulty concentrating on tasks.
Behavioral Changes: Perhaps you’ve been withdrawing from loved ones, procrastinating more, or turning to food, alcohol, or screens for comfort. These behaviors are often attempts to cope with overwhelming emotions.
However these feelings are showing up for you, they are important to acknowledge. They are your body’s way of signaling that it needs care and attention.
Coping with Stress and Anxiety
It’s easy to get caught up in self-criticism when we feel anxious or stressed. “Why am I like this?” or “I should be handling this better” are common thoughts. But what if, instead of judging yourself, you offered yourself kindness? Here are some ways to do just that:
Name What You’re Feeling
Simply putting your emotions into words can reduce their intensity. Try saying, “I’m feeling anxious about the uncertainty of this year” or “I’m stressed about the new semester.” Naming your feelings validates them.Listen to Your Body
Your body holds onto stress, and listening to its cues can help you respond with care. If you feel tension, try progressive muscle relaxation or gentle stretching. If your heart is racing, take a moment to breathe deeply: inhale for a count of four, hold for four, and exhale for six.Create Small Routines
In times of change, routines provide a sense of safety. Even something as simple as a morning cup of tea or a five-minute evening walk can anchor your day and offer moments of calm.Connect with Others
Share your feelings with someone you trust. A supportive conversation can remind you that you’re not alone. If in-person connections feel difficult, consider reaching out through text, or even online support groups.Limit Your Information Intake
While staying informed is important, overexposure to news can increase anxiety. Set boundaries by limiting how often you check the news or social media and choose reliable sources.Practice Self-Compassion
Speak to yourself the way you would to a friend or loved one. Replace harsh thoughts like “I’m weak” with “I’m doing my best right now.”Seek Professional Support
Sometimes, the most compassionate thing you can do is seek help. A therapist can provide tools and a safe space to process your feelings and navigate this time with greater ease.
You Are Not Alone
As you step into this new year, remember that it’s okay to feel a mix of emotions—hope, worry, excitement, and fear can all coexist. Whatever you’re feeling, it’s valid. Be gentle with yourself. Change is challenging, but it can also be an opportunity for growth. And in moments when it feels like too much, know that you don’t have to face it alone. We’re here to support you every step of the way.
If you’re struggling with stress or anxiety and would like someone to talk to, we are here to help. Reach out to schedule an appointment or learn more about how we can support you through this time of change.
*The content provided on this page is for informational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. Always seek the advice of your mental health provider or other qualified health professional with any questions you may have regarding a mental health condition. If you are in crisis or need immediate support, please contact a crisis hotline or seek professional help.
