Managing the New Stress of a New Year

January 2, 2025

Balance, breathing and young woman by plants for zen meditation

The ball drops in Times Square, and you celebrate the beginning of the new year. Then you return to daily life, where the stresses of work and family catch up to you.

“Anxiety is very common and really normal,” says  Dr. Shannon Bennett, licensed clinical psychologist, assistant professor of psychology in Clinical Psychiatry at Weill Cornell Medicine, and director of psychology for the Division of Child and Adolescent Psychiatry at NewYork-Presbyterian/Weill Cornell Medical Center. “Kids and adults are constantly surrounded by our anxiety triggers, and it's starting to overwhelm and really stress people out.”

By getting a handle on your stress levels, you can enjoy the coming year, whatever it brings your way.

Tune Out of Your Stress Source

Today, technology is a common source of stress. No matter where you are, you have immediate access to all sorts of information, via your phone, computer or television. When that information is negative, it can send you into a stress-induced tailspin. Fortunately, there is a simple way to cope with the stress of current events.

“Turn off the TV,” says  Dr. Gurmeet Kanwal, clinical associate professor of psychiatry at Weill Cornell Medicine and associate attending psychiatrist at NewYork-Presbyterian Hospital. “Don't allow every news channel to send you notifications on every device. Listen to the news one or two times a day instead of all day long.”

Everyday Stress Management

Unfortunately, fewer news notifications won’t do away with all the stress in life. Illnesses and injuries, relationship problems and financial strain stick around, no matter how little news you ingest.

The good news is that you can manage your stress levels. It starts with a healthy lifestyle.

Be mindful. Instead of worrying what might happen or has happened, focus on what’s going on right here, right now. Be present. Don’t sweat the past or future. Mindfulness encourages you to just sit and relax, focusing on your thoughts, emotions and experiences without judging any of them.
Eat healthily. A healthy diet improves your overall health and quality of life. It also lowers your risk of disease and can help defend against the negative effects of stress. Limit unhealthy fats, salt and added sugars. Get plenty of fruits and vegetables, whole grains, lean protein and low or no-fat dairy.
Sleep tight. Your body needs rest. The Centers for Disease Control and Prevention recommends at least seven hours every night. Stick to a routine and keep your bedroom dark and cool for quality sleep.
Exercise more. Physical activity can significantly reduce stress. Aim for at least 150 minutes a week of moderate-intensity exercise.

Want one more healthy way to cope with stress this year? Give yourself a break.

“We’re New Yorkers; we like to do it all, but we have to acknowledge it may not be feasible to do it all,” says Dr. Paul C. McCormick, assistant professor of clinical psychiatry and attending physician at NewYork-Presbyterian Westchester Behavioral Health Center’s 2 South Inpatient Eating Disorders Unit. “Assess your priorities, and remember it’s okay to say no.”