As the year winds down, it’s the perfect time to pause and reflect on the progress you’ve made with handling anxiety and OCD. Even if you’re not exactly where you hoped to be, you’ve likely made progress—whether you realize it or not. Sometimes, when you’re still struggling, it’s easy to lose sight of how far you’ve come. Let’s take a moment to recognize your growth and set intentions for the year ahead.

This reflection isn’t about perfection—it’s about progress. You don’t have to have everything figured out. Every small win, every step forward, every lesson learned from setbacks matters.

Why Reflection Matters

When you’re dealing with anxiety or OCD, it’s easy to focus on what’s not going well. Maybe you think, “I should have made more progress by now,” or “Why can’t I just get over this?” But beating yourself up won’t get you closer to where you want to be.

Here’s the truth: progress isn’t linear. Setbacks are part of the process, but they don’t erase the progress you’ve made. You’re building resilience with every challenge you face. Even if you had a setback, you didn’t lose what you’ve learned—you’re adding to it.

For example, if you struggle with emetophobia (fear of vomiting) and worked hard to eat at a restaurant for the first time in years, that win doesn’t disappear because you avoided another outing later. 

Or maybe you’re afraid of flying, and you needed medication to get on the plane…you were hoping to do it without medication, but the important win here is that you still got on the plane. 

Those are wins that count, and they build a foundation for future growth.

Take 20 minutes this week to reflect on your progress. Write it down in a notes app or a journal so you can look back on it when anxiety feels overwhelming.

Journal Prompts for Reflection

Here are some questions to guide you:

• What small victories have you achieved this year?
  Did you resist the urge to check for reassurance once? Did you let yourself feel anxiety during a tough moment instead of avoiding it?

• What challenges taught you the most?
  Maybe a setback helped you see where you need more support or what skills you want to build next year.

• What do you want to be different next year?
  Be as specific as possible.

• Vague: “I want to feel less anxious about germs.”

• Specific: “I want to reduce my handwashing by 50%.”

• What is one step you can take toward your goals in 2025?
  Maybe you want to start therapy, join a support group, or start a tracker to see your progress. 

Celebrating Wins (Big and Small)

Progress doesn’t have to be dramatic to matter. Every step counts. 

Did you practice sitting with discomfort for just 30 seconds longer than usual? Did you say no to an OCD compulsion once, even though it felt scary? 

These are huge wins because they’re part of building your ability to handle anxiety or OCD over time.

For example, if you’re working on reducing avoidance, and you managed to stay in the grocery store for 5 minutes even though your anxiety was high, that’s something to celebrate. Recognizing these moments helps shift your mindset from “I’m not getting better” to “look how far I’ve come.”

Setting Goals for 2025

I’m a huge fan of New Year’s resolutions, but I think there’s even more value in setting aside time to reflect on where you are and where you want to go. And this shouldn’t just happen once a year—checking in 2-3 times throughout the year can help you stay grounded and focused.

When it comes to setting goals, focus on things you can realistically achieve. Aim for small, actionable steps that move you closer to your larger goals.

Here are a few ideas:

• Practice mindfulness 3 times a week to help you stay present during moments of anxiety.

• Face one small fear each month, like walking into a crowded space or letting a worry pass without seeking reassurance.

• Track your wins in a journal or your phone app so you can see your growth over time.

Remember, it’s not about setting perfect goals—it’s about taking small, consistent steps that align with what matters most to you.

Take the Next Step

You don’t have to do this alone. If you’re ready to make 2025 a year of more peace and calm, let’s talk.

Schedule a free 15-minute phone consultation with one of our therapists to explore how we can support you on your journey. Whether it’s managing anxiety, OCD, or life’s challenges, we’re here to help you take the next step toward a calmer, more confident future. Click here to schedule a free 15 minute phone consultation.