Hello 2026: 4 Tips for the New Year From a Seattle Anxiety Therapist

Image from Unsplash by Robert Ritchie 1/16/26

Happy New Year? I know you might be feeling apprehensive about the new year, when all that has really changed is the calendar. 2025 was a difficult year for the world, our country, and possibly for you personally. No matter what time in history, there will be societal and personal challenges. It’s really easy to get sucked into doomscrolling, breaking news, and existential dread. It’s easy to sit in anxiety and worry instead of taking valued action. Instead of attempting to avoid discomfort, what would it look like to lean into living fully? As a therapist, I often get asked how I deal with a stressful job and live in a stressful world. Being human isn’t easy, but it’s also our human-ness that can help. In this blog post, I address key tips for the new year to stay calm, grounded, and rooted in a life that’s meaningful to you.

#1 Focus Local: Reduce Existential Anxiety

In an era of digital connectedness, your nervous system receives more information more quickly than ever before in human history. For most of time, people only knew the wonderful, fun, celebratory, sad, horrific, and challenging moments of their local communities. Social interaction and inter-dependence are vital to human survival. Speed up to modern times and you are introduced to the television, breaking news, social media and the internet. All these modes of technology are competing for your attention, thus the messages and images become more shocking and sensational to get your focus.

This has resulted in people being disconnected from their hyper-local communities. This could be the state or city you live in, your neighborhood, your street, your workplace, or even your home. One of the most impactful things you can do for the world is to focus on improving your community, making it a better place to live for you and your neighbors. Does that feel overwhelming? Maybe start by learning about your community. You may find surprising bits of information or connections you never knew of before.

Yes, of course it’s important to stay informed on events happening country wide and globally. You can impact those wider situations by voting and contributing to causes that are important to you. However, the greatest impact you can make is by starting locally. You are then more apt to see progress which can reinforce your intentions. Start small. Start local. Focus on action.

#2 Identify Specific Core Value Issues: Valued Living Amongst Anxiety

Someone once asked me what issues make me the angriest. This was during college and this person used this question to identify what I cared about. Anger is a natural response to injustice. What injustices do you care about? Caring for the unhoused? The hungry? Caring for stray animals? Reproductive rights? Anger can be a useful emotion to guide you to what you’re passionate about. There are so many causes and things to care about in this world, that if you focus on all of them at once, you’ll get nowhere. Look around your local community and examine it’s unique needs and strengths. Thankfully, humans are different and have different passions. Don’t feel like you need to be everything to everyone in your community. You’ll be less helpful that way. Be specific and connect your actions to the things you care about. This way, you’ll be less likely to burn out and more effective at helping and improving your local community. Getting out of your own head and into action will help you get out of unhelpful thought spirals. Mental health challenges, especially anxiety can minimize when you focus on helping other people. 

#3 Self-Care: Can’t Pour From an Empty Cup, or One Full of Anxiety

Image from Pexels by Julia M Cameron 1/16/26

You’ve probably heard the saying, ‘you can’t pour from an empty cup.’ Although it’s a bit cliche, it’s also true. Believe me, I’ve worked as a therapist for over 14 years and learned that I must care for myself before I care for others. You do a disservice to those close to you (including your community) when you neglect or deny yourself basic care. Obviously being able to care for yourself and others is a privilege. So don’t waste it! Don’t let anxiety and stress take everything. What does this look like in practice? It’s different for everyone. Here are some basic and more complex ways to take care of yourself emotionally, physically, and spiritually.

Self Care Ideas

·      Good sleep

·      Movement

·      Eat regularly

·      Build relationships

·      Get outside

·      Manage positive self-talk

·      Hug an animal

·      Journal

·      Listen to music

·      Go for a walk

·      Do art

·      Play

·      Cook

What are other ways you care for yourself?

#4 Relationships: Invest in Human Connection To Manage Anxiety

Image from Pexels by RDNE 1/16/26

Western culture loves to convince you that you’re an island, that your successes and failures are only based on your actions. Nope, not true. You need other humans. You need other humans to love, care, laugh and cry with you and you with them. No human can exist alone forever. It’s okay to ask for help, it’s okay to give help. Boundaries with these said humans are also important. I work with clients on a regular basis who were taught that they should strive towards radical independence, while in all reality, hyper-independence is a trauma response. It’ makes sense, if you’ve been hurt by others, you may not want to open yourself up to people with the fear (consciously or unconsciously) that you might get hurt again. It’s hard. I get it.

Therapy is a great place to start because it’s a professional relationship focused on you. The therapeutic relationship is one of care, healthy boundaries, and genuine human connection. Yes, it’s my job, and I care deeply about my clients. In the age where you can connect with people across the world, it can sometimes be more difficult to connect with the person right beside you. Love, connection, and empathy can change you and the world.

When connecting to other people it’s important to recognizing your privilege and not assume you know everything about another person’s life. We all know privilege is layered and complex. You may have socio-economic, racial, able bodied, or gender privilege. Whatever layers of intersectionality you hold, be mindful of how this plays into your experience of your community and the wider world. Be curious, be humble, and learn. Not everyone is safe in spaces you are safe in. Not everyone has the resources to take actions you can take. Being mindful of this, be kind to yourself. Maybe you are the person asking or accepting help from others. That’s okay! Learning to accept love and support is a huge success and can also help reduce stress and anxiety.

Happy New Year 2026—Anxiety Therapy In Seattle

These tips can help you re-focus on the things you care about and enact real change within your daily life and community. Getting out of your head and into your life can help manage or reduce anxiety. The world will always be on fire to some degree. It’s been that way throughout history and probably isn’t changing any time soon. If you need a safe space to explore the anxiety you’re feeling, don’t hesitate to reach out and schedule a free consultation today.

About the Author: Seattle Washington Therapist, Chelsea Kramer LMFT PMH-C

Chelsea Kramer is a Seattle Therapist who works with individual and families facing grief, anxiety, reproductive and medical mental health concerns.

Learn more about Chelsea’s specialties: grief, anxiety, infertility, pregnancy loss, chronic illness, menopause, medical trauma

Learn more about Chelsea

Return to Homepage

Return to blog