The start of the new year often brings lofty ambitions.
It’s 2024 — time to exercise and eat bettersays a nagging voice, somewhere deep in your brain. What about learning to knit?
It’s enough to make anyone feel anxious.
For those who already struggle with anxiety, these heightened expectations can be even more distressing. Especially because research suggests that many of us don’t complete our New Year’s resolutions.
So we asked several psychologists for resolutions specifically tailored to people with anxious tendencies. And we broke them down into bite-size steps so you can notch your successes along the way.
But don’t feel pressure to tackle these tips just because it’s January.
“It’s OK to take stock of your life at any moment and say, ‘Hey, what can I do differently?’” said Regine Galanti, a psychologist and author in Cedarhurst, N.Y., who specializes in treating people with anxiety disorders. “It’s about changing our lives to look the way we want.”
1. Resolve to confront one of your fears.
Research suggests that directly confronting the things that make us anxious can help break a pattern of fear and avoidance.
You can do this with a therapist — a process clinicians call exposure therapy — or you can do it on your own.
Start by asking yourself: “How is feeling anxious keeping me from the life I want?” or “What would my life look like if I were calmer?” Dr. Galanti said.
For example, you might answer: “I would travel more often if I were less worried” or “I would speak up more often if I weren’t so anxious.”
Then, instead of waiting to feel more relaxed, chart out steps you can take now to reach your goal.
Dr. Galanti suggested breaking down your fear into several smaller components that are easier to face and creating a plan of action to help you stay accountable and keep track of your progress.
