New Year, Same Work Issue?

Mackenzie Waldron is a writer focused on ensuring workers have the information and resources they need to thrive. She explores topics that surface on Empower Work’s free, confidential text line and brings research-backed approaches to support you.

A new year is often wrapped with language of fresh starts and resolutions, making January feel hopeful and inspiring. You typically hear the phrase, “new year, new me.” There are new calendars, new goals, new promises to ourselves that this year will be different or better in some ways. 

But what if you’re dragging in the same work stress from last year into a new one? 

You want a start fresh and a new beginning, but a work issue is bringing you down. Maybe you have the same overbearing workload or you’re recently unemployed or you’re in the middle of a really long job search or you have the same manager that doesn’t listen to your needs.

Whatever it is that is holding you back from moving forward and celebrating new beginnings, you’re not alone and you’re not failing at this “new year energy.” You’re responding to very real experiences and conditions that didn’t reset on January 1. And that’s okay. 

If your work stress followed you into 2026, and you’re looking to make a change this year, here are a few ways to care for yourself and decide what comes next. 

1. Remember: January isn’t the only time for new beginnings

If you feel that you’ve missed the mark with making changes at work because your work issues followed you into the new year, remember that you still have plenty of time. The start of the year can create unrealistic expectations. But it’s important to remember that just like with any other resolution, you can set goals and make changes during any month of the year. 

When you’re already stressed about work, the pressure of reinventing the wheel  can add another layer of exhaustion. Start by making small goals and changes. It’s okay if your goal right now is simply to get through the week with a little more steadiness. Small steps count. 

2. Name what you want to change

Before rushing to solutions, name what it is that is bothering you and what is most stressful to you at work. A general stress can feel overwhelming when you don’t pinpoint the root of it. So, ask yourself: 

• What did I hope would change—and didn’t?

• What part of my day feels the most draining? 

• Is there someone or something at work that I don’t look forward to encountering? 

This isn’t about placing blame. It’s about understanding what you’re carrying so you don’t have to hold it all at once.

3. Focus on what’s in your control

You may not be able to change your work situation overnight, but there are small steps you can take that are within your control so that you can protect your mental health and energy. 

This could look like: 

• Taking a break during the day, even if it’s brief. 

• Documenting your experiences or issues, so that you can brainstorm a plan and have an organized record of everything. 

• Setting boundaries around your time and bandwidth. 

• Consuming something you enjoy and taking a walk during your breaks—your favorite music, a podcast, an audiobook, or even calling a friend. 

• Talking to someone. 

4. Make a game plan

You don’t have to make any big gestures or moves right away, but starting to form a game plan might make you feel better. It doesn’t have to mean quitting your job or confronting your boss, but it means that something has to change. You can start by naming the issue, talking to a trusted third-party, looking at job boards, or thinking of different ways to approach your boss or contact human resources. 

If you need extra support in finding out what that next step is, you can reach out to a trained peer counselor at Empower Work. 

5. Talk to someone who gets it

Odds are, whatever you’re going through, someone else in your life or network has experienced something similar. Sometimes, just venting to a trusted friend, family member, coworker, or peer can help you feel better or find a solution. 

If you’d like to speak to someone who is impartial to your work situation, you can reach out to a trained peer counselor at Empower Work for support. Text 510-674-1414 for confidential support or start a web chat in the bottom right corner.

Experiencing a tough work issue?

Text 51 0-674-1414 for free, confidential support from a trained peer counselor.