January can bring a whole host of newness, with many of us wanting to achieve certain goals or find a new hobby to fill our weekends with. This is often at least in part down to an underlying pressure to constantly ‘better’ ourselves, particularly when a new year rolls around and we’re searching for a fresh start of sorts, and it can ultimately lead to betterment burnout.

According to research by Bumble, half of singles surveyed in the UK admitted that they feel the pressure to constantly ‘better’ themselves.

“It’s a term that describes those feelings of exhaustion and overwhelm that comes from constantly striving for self-improvement and personal growth,” Dr Becky Spelman, psychologist and founder of Private Therapy Clinic, tells Stylist. She adds that it tends to occur when we put excessive pressure on ourselves to constantly achieve and optimise every aspect of our lives – leading to mental, emotional and physical fatigue.

Many of us can feel this burnout in the new year as it’s a time often associated with setting goals and aspirations for the year ahead. “This can make us feel a sense of urgency and pressure to make changes and improvements in our lives,” says Dr Spelman. And social media doesn’t help with these feelings as we’re “constantly exposed to the highlight reels and accomplishments of others, adding fuel to the fire as we compare our progress to others”.

However, it’s not all doom and gloom. Bumble also found that 43% of women in the UK will now only date people who won’t try to change them, and 32% of those under 35 are prioritising pleasure in the new year.

So, what can we do to overcome feelings of betterment burnout? Dr Spelman shares five pieces of advice to incorporate into 2025.

Set realistic goals: Start small by breaking down your aspirations into small, achievable steps. “Focus on progress rather than perfection and celebrate small wins.”

Be kind to yourself: Dr Spelman says we need to understand that setbacks and failures happen and they provide learning opportunities. “Treat yourself with the same empathy and understanding you would extend to a friend. Think of how far you have come, rather than focusing on what’s left to achieve.”

Rejuvenate and recharge: “Life is not a race. Take time to look after your physical and mental health, whether this means a trip to the spa, some mindfulness, exercise or restful sleep.”

Limit social media exposure: Take regular breaks from social media or curate your feed to include positive and inspiring content that aligns with your values. “You don’t need constant exposure to a filtered and exaggerated version of reality.”

Surround yourself with support: Share your experiences of burnout with friends, family or even a therapist as it can help to alleviate some of that pressure.

“Personal growth and improvement should be a positive thing,” adds Dr Spelman, “and a journey that brings you joy and fulfilment, not a source of constant stress. If you’re feeling stressed, it’s time to address the burnout.”

Image: Getty

This article was originally published in 2024 and has been updated throughout.