5 Steps to Coping with End of Year Syndrome

The holiday season can awaken a feeling of melancholy in many people, known as end of year syndrome. It is characterized by intensification of emotions such as sadness, anxiety and loneliness, which are often experienced by individuals. This condition affects certain aspects of mental health and also impacts quality of life.

Therapist Amanda Damasceno, from Ixer, explains that this emotional state is recurring in December, because the month represents the close a cycle. It is therefore normal to feel more reflective, but if there is an overlap of negative sensations, these can generate triggers for illnesses such as depression.

Six tips for enjoying the end-of-year holidays healthily

Factors that influence the syndrome

The manifestation of end-of-year syndrome may be linked to emotional factors based on the evaluation of the experiences of the past year.

This is the case for regrets, unachieved goals and personal dissatisfaction, which should emerge with more force. Furthermore, other practical questions and deviating from the usual routine, such as hosting a dinner party, buying gifts, and increasing financial spending are linked to increased stress.

“There is also social factorswhich involve pressure to be happy and celebrate, and comparisons to idealized standards of perfect family and life, often reinforced by social media. In fact, some may feel a greater absence of family and friends, especially for those who live alone or who have lost loved ones,” explains the specialist.

How to deal with feelings at the end of the year

Dealing with negative feelings that may arise requires discernment and emotional intelligence. It’s because recognize feelings and finding healthy ways to manage them is fundamental to a more balanced life and greater well-being.

To achieve this, the therapist recommends some techniques to treat the syndrome and promote mental health during the season. Check out the top tips below.

• Manage your expectations: focus on the meaningful moments, avoiding comparisons and accepting that not everything will be perfect.

• Take care of yourself : cultivate good habits and maintain a balanced routine. A healthy diet, quality sleep and regular physical activity are differences that promote well-being. “Also plan time for yourself, to do the things you love. Whether it’s reading a book, going to a café, going to the beauty salon, the spa, or even watching a series or a film,” underlines the expert.

• Search for connections: The therapist advises volunteering on projects that help create purpose. Additionally, participating in social events as much as possible is also a good alternative.

• Expose yourself to the sun: favor outdoor activities during the day. This practice helps increase healthy levels of vitamin D, cortisol, and dopamine, which improve mood, energy, and immune system function.

• Seek professional support: Seek psychological support, especially if significant end-of-year symptoms persist. “It is important to always be vigilant, because if feelings of emptiness and sadness, anxiety or irritability, difficulty connecting with others, fatigue and lack of energy and loss of interest in pleasant activities persist, this may indicate a state of major depression, which requires medical attention and the use of medication,” concludes the therapist.