1210: Why Anxiety Often Gets Worse In January And Why That's Normal
The Anxiety Coaches Podcast
Gina Ryan
4.6 • 1.9K Ratings
🗓️ 11 January 2026
⏱️ 20 minutes
🧾️ Download transcript
Summary
In today's episode, Gina discusses why anxiety can become stronger in January and how to cope with it. A review of how the holidays can upset our lives and nervous systems is shared. The biological consequences of winter, including shorter days, are covered. Listen in for strategies on how to navigate the stronger turbulence of anxiety in January.
Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!
https://www.theanxietycoachespodcast.com/sponsors/
Thank you for supporting The Anxiety Coaches Podcast.
FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind
10-Minute Body-Scan Meditation for Anxiety
Anxiety Coaches Podcast Group Coaching link
To learn more, go to:
Website https://www.theanxietycoachespodcast.com
Join our Group Coaching Full or Mini Membership Program
Learn more about our One-on-One Coaching
Find even more peace and calm with our Supercast premium access membership:
For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/
Here's what's included for $5/month:
❤ New Ad-Free episodes every Sunday and Wednesday
❤ Access to the entire Ad-free back-catalog with over 600 episodes
❤ Premium meditations recorded with you in mind
❤ And more fun surprises along the way!
All this in your favorite podcast app!
Quote:
In winter, we must protect our energy, conserving it for the spring.
-Eknath Easwaran
Chapters
0:26 Introduction to January Anxiety
4:17 Understanding Post-Holiday Anxiety
9:06 The Biological Impact of January
11:01 Emotional Whiplash in January
14:36 Reframing January's Expectations
16:48 Gentle Supports for January Anxiety
18:42 Closing Thoughts on January Healing
Summary
In this episode of the Anxiety Coaches Podcast, I delve into the often-overlooked reasons why anxiety can intensify during January. As we transition from the whirlwind of the holidays into the stillness of a new year, many individuals may find themselves feeling an unexpected heaviness or discomfort. I want to emphasize that if your anxiety feels more pronounced right now, please know that you're not alone and there's nothing wrong with you. This experience is more common than you might think, and I aim to provide insight and understanding into these feelings.
I begin by addressing the post-holiday letdown, which is a feeling that many people struggle to articulate. The holidays often come with significant social stimulation, changes in routine, and increased sensory input. While this can bring moments of joy and connection, it also places our nervous systems under pressure. Once January arrives, the contrast of a quieter, less stimulating environment can lead to feelings of anxiety resurfacing. It’s crucial to recognize that this doesn’t mean we’re regressing in our healing journey; rather, it reflects our nervous system's way of processing accumulated stressors.
I highlight the biological impacts of January, where factors such as shorter days and reduced sunlight can profoundly affect our mood and energy levels. The winter season inherently asks us to slow down, yet our modern lives often conflict with this natural rhythm. This friction may manifest as heightened anxiety, which is not a sign of personal failure but rather a response to the seasonal demands on our bodies.
#anxiety #januaryanxiety #mentalhealth #anxietyrecovery #nervoussystem #selfcare #ginaryan #anxietycoachespodcast #mentalhealthmatters #winterwellness #healingjourney #postholidayblues #stressrelief #mindfulness #selfcompassion #nervoussystemhealth #restismedicine #wellness #mentalhealthawareness #anxietysupport #seasonalaffective #calm #innerpeace #recovery #holistichealth #breathe #mentalwellness #healing #stressmanagement #healthandwellness #ACP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the anxiety coaches podcast, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life. |
| 0:23.1 | Aloha. |
| 0:24.2 | Welcome back to the Anxiety Coaches podcast. |
| 0:27.6 | I'm your host and coach, Gina Ryan, and I am so happy to be with you again today |
| 0:34.1 | as together we can consider the many ways to bring your mind and body back to its |
| 0:40.5 | natural peace and calm. In today's episode, I'm talking about why anxiety often feels a little bit |
| 0:48.8 | worse in January and why that's not unusual. It's actually kind of normal. You know, if your anxiety is feeling |
| 0:58.7 | louder right now, if your nervous system feels jumpy, or if you are feeling the heaviness, |
| 1:06.3 | the fogginess, or just plain old unsettled, I get you. And this is not unusual for January. Because if you're |
| 1:15.6 | wondering why, after all the holidays are over, things feel harder instead of easier, that's what |
| 1:23.5 | we're going to talk about today. And I want to start by saying this really clearly, because I know |
| 1:31.5 | that it can feel horrible to feel like we're just not doing it right. But I want you to understand |
| 1:38.3 | you're not imagining these feelings. If you're feeling them, you're feeling them. And you're not failing at clearing or |
| 1:47.6 | healing your anxiety either. And you're not doing anything wrong. January is one of the most |
| 1:56.2 | misunderstood months when it comes to anxiety and chronic stress. |
| 2:02.8 | And today we're going to unpack why. |
| 2:06.6 | And I hope that you'll stay with me, even if you're not struggling right now. |
| 2:12.0 | You know, we don't all follow the exact same recipe here in life, but it is very common for January to feel low, to feel let down. |
| 2:25.0 | If you're feeling good right now, I want you to soak that up. That's awesome. |
| 2:30.4 | And if you're not feeling good, I've got some ideas in here as to why you might be feeling the way that you do. |
| 2:38.9 | And at the end of the episode, my hope is that you'll feel more oriented. |
| 2:44.0 | You will feel more compassion toward yourself and maybe less alarmed by what your body might be doing right now. |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Gina Ryan, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Gina Ryan and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.