Learning to Sit with Discomfort: A Skill for the New Year

January often brings fresh energy, but it can also bring pressure. Routines restart, the holidays are over, and families may feel a little unsteady as everyone adjusts. It’s totally normal to feel a bit off — and learning to sit with discomfort can be a gentle, grounding way to ride out this transition and build emotional strength.

If you catch yourself reaching for distraction more often than you face your feelings, it might be time to practice sitting in discomfort. Habits like endlessly scrolling, avoiding conversations with friends, partners, family or coworkers, or avoiding situations that give you any sense of anxiety can hint that you are letting your discomfort take control, instead of you taking control of your emotions and needs. Keep reading to learn more about how to practice this skill and gain more control over your life!

What Does “Sitting With Discomfort” Mean?

“Sitting with discomfort” simply means noticing an emotion — stress, uncertainty, sadness, frustration — instead of trying to fix or avoid it right away. It’s not about forcing yourself to suffer, but about giving yourself some space to feel, reflect, and respond consciously.

When we allow ourselves to be present with our feelings instead of reacting automatically, we build emotional awareness and resilience. It does not mean sitting in an uncomfortable feeling forever, it just means giving yourself a moment to notice “hey, I’m feeling a bit nervous about this situation” and then ask yourself, “what would help me feel better?” We’re not looking for quick fixes - you will feel so much better with long term solutions! These skills can benefit both individuals and families.

Why Discomfort Often Shows Up More in January

• We shift back into work, school, and daily routines. No more sleeping in, eating big meals, and seeing tons of friends and family - we’re back to the usual routine and that’s not always inviting.

• Financial stress or planning for the new year may feel heavy. Maybe you spent above your budget on holiday trips and gifts, or you’re simply feeling the weight of the 2026 economic situation.

• Family members — adults, teens, kids — are adjusting after holidays. Everyone’s trying to reorganize their life after the holiday rush, and it can mean everyone around you is somewhat dysregulated.

• Social pressure to “do better” or be more productive can feel overwhelming. I’m looking at you New Year New Me!

  
  

If you’re feeling off-balance, you’re not alone — and you don’t need to rush to “fix” it.

Simple Steps for Individuals

Try these small practices to help you feel steadier:

• Name the feeling. Simply say to yourself, “I’m anxious,” or, “I feel overwhelmed.”

• Take three slow breaths. Let your shoulders soften, and notice your body.

• Pause for 30 seconds before reacting. Wait before answering or deciding — just breathe.

• Use supportive self-talk. Try thoughts like, “This is uncomfortable, but I can handle it,” or “I don’t need to find an answer right now.”

• Get curious. Ask yourself, “What is this feeling trying to tell me?”

  
  

These tiny moments of awareness can add up, helping you feel more anchored and clear. 

Family-Friendly Approaches

You can share these ideas with loved ones — it can help everyone feel more grounded. Consider:

• A “two-minute pause” when tension arises. Everyone breathes, waits, and responds calmly, instead of reacting right away.

• Create a “feelings word bank.” Especially helpful for kids or teens — give names to emotions to help them express what they feel.

• Normalize discomfort at home. Remind each other: feeling uncertain, frustrated, or tired doesn’t mean something is wrong — it means you’re human.

• Use a “family reset” routine. When moods are shaky, take a short break together: stretch, get water, move to a different room — a shared reset helps everyone recalibrate.

  
  

These gentle practices build emotional safety and trust in your home.

When Discomfort Is a Sign to Reach Out for Support

There’s a difference between “normal discomfort” — which can lead to growth — and deeper overwhelm. If feelings are persistent, intense, or interfering with daily life, it might be time to seek support. A trained counsellor can help you understand what’s happening and build tools to cope in healthy ways.

A Gentle Closing

Sitting with discomfort isn’t a big, dramatic commitment — it’s about small, kind moments of noticing, breathing, pausing, and choosing. Each time you choose presence over reaction, you’re strengthening your emotional resilience. Over time, these small moments add up to deeper calm, clarity, and connection — both for you and your loved ones.

If you feel like it would help to talk with someone as you practice these skills, we’d be happy to support you.

👉 You can book a free 20-minute consultation with Nuway Counselling to see how we can help you move forward with confidence and care.