New Year, Fresh Start: Supporting Your Child Through Transitions
New Year can often bring "fresh start" energy. Some families dive headfirst into resolutions. Others focus on easing back into routine after the break. Either way is fine.
But for kids with anxiety, you've probably noticed that transitions can be rough. Any change in routine or expectations can trigger worries. Even positive change can feel overwhelming. A shift in expectations, a new schedule, or the pressure to set goals can turn "fresh start" into "full-blown stress."
Here's how to support your child through transitions without piling on more pressure.
Why "New Year, New Me" Can Backfire
Our culture loves reinvention. Fresh starts. Clean slates. Big goals. But for anxious kids, this messaging can feel heavy.
Perfectionism kicks in: "If I don't do it perfectly, I've already failed."
Comparison takes over: "Everyone else has big plans. What's wrong with me?"
Fear of change grows: "What if I can't handle new expectations?"
Anxious children often need consistency more than they need change. That doesn't mean growth isn't happening. It just looks different.
What Your Child May Need Right Now
Permission to stay the same
Your child doesn't need to become a "new version" of themselves. They're already doing hard work every single day. Managing big feelings and anxiety takes effort. Showing up takes courage. Remind them (and yourself) that they're perfect as they are.
Small goals, if any
If your child wants to set a goal, help them pick something tiny and manageable. Instead of "be less anxious," try "take one deep breath when I feel worried." Small wins build confidence. Big goals can feel overwhelming.
Routines that stay steady
Transitions are easier when there's something predictable to hold onto. Keep bedtime, meals, and daily rhythms as consistent as you can. Structure helps reduce anxiety.
Your calm presence
When the world feels like it's demanding change, your steady presence is the safest place your child has. You don't need to fix their anxiety. You just need to be there.
When Resolutions Don't Fit Your Family
Not every family does resolutions. That's completely okay.
If the "new year, new goals" pressure doesn't fit your family, you can skip it. Your child benefits more from noticing what's already working, celebrating small everyday moments of bravery, and knowing they're loved exactly as they are.
Celebrate the small stuff:
Showing up for school even when it’s hard
Asking for help
Getting through the day
Progress doesn’t have to be loud to be real.
Ready for a Fresh Start This Year?
Some parents start the year with the same anxiety patterns on repeat. Old accommodations, endless reassurance questions, and exhaustion that never quite goes away.
Our free guide, New Year, New Start: A Quick Reset for Parents of Anxious Kids, helps you reflect on what worked (and what didn't) last year and gives you a simple framework to set one clear goal that actually sticks.
Progress Isn’t Linear, And That’s Okay
It’s easy to think progress should look like a straight line. But for anxious kids, it rarely works that way.
Some days are smooth. Others feel like everything’s falling apart. That doesn’t mean you’re doing something wrong as a parent, it just means you’re human.
One hard week doesn’t erase the small wins from last month. A tough moment doesn’t undo all the calm ones. Progress happens in waves.
Remind your child and yourself that setbacks are part of growth. Every attempt to try again, no matter how small, matters.
If You Do Want a Fresh Start, Make It Gentle
If you like the idea of a fresh start, that's great. Just keep it gentle.
Let your child lead. Ask what they want—not what they think they should want.
Focus on one small thing. A single shift is easier to stick with.
Build in flexibility. Plans change. That's okay.
Celebrate effort over results. Trying matters more than succeeding.
And Know That They're Already Doing Just Fine
Whether your family celebrates the new year with resolutions or just calls it Tuesday, remember this: your anxious, big-feelings child doesn't need a total overhaul. They need validation, support, understanding, and reminders that they're doing just fine.
Fresh starts don't have to be dramatic. Sometimes they're as simple as showing up, trying again, and knowing someone believes in you.
If you're noticing these patterns and need guidance, we're here to help.
Resources for Navigating the New Year
💬 "The 5-Minute Anxiety Reset" - Quick strategies for managing holiday stress and overwhelm
Perfect for: Children who get anxious during busy holiday gatherings
📘 "Play Your Way to a Stronger Connection" - Activities that build family bonds and create meaningful moments together
Perfect for: Families wanting to deepen connections during the holiday season
📜 "The Supersensor Kid's Survival Kit" - Strategies for deeply feeling children who struggle with overstimulation
Perfect for: Sensitive kids who find holiday chaos overwhelming
📋 "New Year, New Start: A Quick Reset for Parents of Anxious Kids" - Reflection and Goal-Setting Workbook for 2026
Perfect for: Parents who want to start the new year with intention instead of pressure, building resilience one small step at a time
Programs to Support Your Family
SPACE Parenting Course:
Learn the SPACE approach at your own pace with our online course that helps parents reduce childhood anxiety.DBT-C Parent Group:
Learn skills to support children's emotional independence and regulation while reducing family stress.SSP - Safe and Sound Protocol:
Help your child's nervous system feel safe and regulated through this research-based listening therapy.
About the Author
Suri Nowosiolski, LCSW, MSpEd, is a licensed clinical social worker with over 30 years of experience supporting families. She specializes in helping parents create stronger connections with their children through evidence-based approaches. Suri is the founder of Hearts & Minds Psychotherapy Group.
