NEW YORK — The new year often brings lofty ambitions. It’s 2024 — time to exercise and eat better, says a nagging voice in your brain.

It’s enough to make anyone feel anxious. For those who already struggle with anxiety, heightened expectations can be even more distressing.

We asked several psychologists for tips tailored to people with anxious tendencies.

CONFRONT ONE OF YOUR FEARS. Research suggests that directly confronting the things that make us anxious can help break a pattern of fear and avoidance. Start by asking yourself: “How is feeling anxious keeping me from the life I want?” said Dr Regine Galanti, a psychologist who specializes in treating people with anxiety disorders.

Dr Galanti suggested breaking down your fear into several smaller components that are easier to face and creating a plan of action to help you stay accountable.

CONCENTRATE ON YOUR VALUES. Rather than focusing on anxiety, think about the personal traits you value. Total serenity probably won’t make the cut. “Does anybody really want their tombstone to say, ‘He was calm’?” said Dr David Tolin, the director of the Anxiety Disorders Center at the Institute of Living in Hartford, Conn.

How do you want to be remembered? As a caring spouse? A loyal friend? After you pinpoint those traits, he said, try to embody them. If being generous is important, consider volunteering.

SEEK A DIFFERENT PERSPECTIVE. Dr Angela Neal-Barnett, a professor of psychological sciences at Kent State University, suggested thinking about what you worried about last year. It’s likely that the worst-case scenario didn’t happen.

Maybe the amount of worry you devoted to a particular problem wasn’t worth it. What was the most important thing you learned? Write down your observations so that you can refer back to them.

TAKE CARE OF YOURSELF. Are you getting enough sleep? Are you eating nutritious food? Dr Neal-Barnett recommended filling in the blank: “When I am anxious or fearful, my go-to self-care routine is...” The list might include relaxing things like calling a friend or taking a walk outside.

This article originally appeared in The New York Times.