I love to reflect and take stock of the year as work begins to slow down a bit for the holidays. Where did I start 2024, and where have I landed? Maybe you’re proud of what you’ve accomplished. Maybe things didn’t go as planned. Perhaps you’re thinking about how to make a fresh start but aren’t sure how to get going.
A tool that I use to help me sort through my feelings and figure out action steps is something I call “Closing the Gap.” The gap is the distance between where you are now and where you want to be. Let’s take a look at this blog as an example. I currently have about 670 subscribers - this is where I am now. Where I wanted to be was 1000 subscribers before the end of 2024.
The wider the gap, the more stress and anxiety you may feel which ironically makes it harder to close the gap. It’s a kind of self-feeding loop. In order to help close the gap, let’s take a look at how how to manage the stress and anxiety so you can get clear on what you need to do get where you want to be.
Understanding Stress vs. Anxiety
Stress and anxiety make the gap harder to handle. Stress usually comes from clear triggers—tight deadlines, money worries, or big life changes. It can push you to act, but if it drags on, it can wear you down. Anxiety is different. It’s often about worry or “what if” thinking and can linger even when the immediate problem is gone. Recognizing whether you’re dealing with stress, anxiety, or both helps you choose the best coping strategies.
Stress is usually tied to external demands, so the key is managing what’s on your plate. Try these approaches:
Prioritize and Delegate: Look at your to-do list. What’s urgent? What can wait? Who can help? Focus your energy on what matters most.
Set Boundaries: If you’re stretched too thin, say no to new commitments. Protect your time and energy.
Take Short Breaks: Even a five-minute walk or stepping away from your desk can reduce the intensity of stress.
Use Tools to Stay Organized: Try simple systems like time blocking or a digital task manager to feel more in control.
Focus on Short-Term Wins: Completing one or two small tasks can give you momentum and reduce overwhelm.
For example, I’ve said yes to several new commitments in 2024 like writing a book proposal about grief in the workplace and studying to receive the highest coaching certification. If I’m going to hit my blog subscriber goal, I need to say no to new commitments in 2025.
I get how much stress can be motivating in the short term and how it can push us to take action. However, prolonged or intense stress without adequate breaks can lead to burnout. I was there a few times this year.
Anxiety isn’t always tied to something you can fix right away. It’s often about “what if” thinking and spiraling worries. To manage it:
Ground Yourself in the Present: Try deep breathing or the 5-4-3-2-1 exercise (name five things you can see, four you can touch, three things you can hear, two things you can smell, one thing you can taste).These help shift focus away from anxious thoughts.
Challenge Negative Thoughts: When “what if” scenarios pop up, ask yourself, “Is this realistic?” or “What’s the worst that could happen, and how would I handle it?”
Limit Overthinking Time: Set a timer for 10 minutes to reflect on your worries, then move on. Dwelling too long feeds anxiety.
Move Your Body: Exercise helps calm your mind by reducing cortisol and releasing endorphins. Even a 10-minute stretch can help.
Seek Reassurance Wisely: Anxiety often seeks validation. Instead of spiraling alone, talk it out with a trusted friend or mentor.
For example, I’ve been waking up at 3 or 4 am, unable to go back to sleep. I keep thinking about new ideas and strategies to build my subscriber base and then worry I don’t have enough bandwidth to execute them properly. To combat this I looked to get reassurance and find a mentor. So I found and signed up for Sarah Fay’s Writers @ Work Substack to help me hit my audience goals.
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