How to Reduce Anxiety About the Year Ahead

by Sharon Ashman

A new year often brings excitement, but it also brings uncertainty. Whether you’re worried about work, finances, relationships, or simply the unknown, anticipatory anxiety can quickly take over.

Why the future can feel overwhelming
The brain is wired to predict danger. When the future feels unclear, the nervous system may interpret this as a threat. This can lead to:
• racing thoughts
• difficulty sleeping
• muscle tension
• avoidance behaviours
• irritability or withdrawal

For people in high-risk or high-stress jobs (such as security, healthcare, or shift work), this anxiety can be amplified.

Reclaiming control through nervous-system regulation
You don’t need to eliminate anxiety to feel better; you only need tools to help your mind and body settle. Anxiety is normal when at an adaptive level. For example, we need caution to cross the road, but when it is preventing you from engaging in regular daily activity, it becomes maladaptive.

Try these grounded strategies:
5-4-3-2-1 grounding: Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Predictability pockets: Build small routines (morning, mealtime, wind-down). The brain finds safety in structure.
Improve your cognitive flexibility with CBT

Create a personal ‘calm plan’

Use these three steps:

1. Identify triggers: work stress, loud environments, conflict, uncertainty.
2. List supports: grounding tools, trusted people, strategies that help.
3. Set boundaries: limit overwhelm, allocate downtime, create safe routines.

Small, intentional adjustments can transform how you enter the year emotionally and mentally.

For more information about managing anxiety and CBT visit my website
https://www.personaltransitions.com.au/ or give me a call 0418708214.”NDIS FRIENDLY

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