Are you more stressed and anxious? It could be New Year’s syndrome

The year is coming to an end and, with that, the mind is filled with pending issues that need to be resolved, expectations for the next year and reflections on everything that happened over the last 12 months. All of this can bring emotional weight, a feeling of tiredness and stress, characterizing what experts call “New Year’s Syndrome “.

According to psychologist Luanna Cunha, this is a popular term to describe the increase in anxiety, stress and emotional anguish that some people experience at the end of the year.

“In the office, it’s common to hear reports like: ‘It feels like I haven’t done anything all year’ or ‘I’m exhausted, but I still need to get everything done’. This syndrome is characterized by feelings of inadequacy, concern about unachieved goals, physical and mental exhaustion, in addition to social pressure surrounding parties and celebrations”, says Cunha.

“New Year syndrome” is not a formal clinical category, but reflects a set of recurring feelings and behaviors associated with the closing of one cycle and the beginning of another, as psychoanalyst Renata Bento points out.

“This phenomenon can be understood as a psychological and social expression of the expectations, anxieties and projections that accompany the symbolic milestone of the turn of the year, which arise both personally and professionally”, he adds.

According to experts, the syndrome is characterized by the following feelings:

  • Existential anguish and feeling of inadequacy;
  • Idealization of a fresh start, linked to the New Year;
  • Melancholy and unworked mourning, with memories of losses, disappointments and unworked grief being revived at the end of the year;
  • Polarity between euphoria and discouragement;
  • Projection and fantasy regarding the new year;
  • Feeling of excessive pressure;
  • Negative reflections on what was not achieved during the year;
  • Concern about the festivities;
  • Emotional and physical exhaustion accumulated throughout the year.

What are the common causes and factors that lead to this syndrome?

According to experts, a combination of psychological, social and cultural factors can lead to “New Year syndrome”. This is the case of expectations and social pressure to fulfill promises for the next year, such as losing weight, traveling or improving professional performance.

“This creates a pressure to be ‘perfect’ or achieve quick results, which is often unrealistic”, warns Bento. The end-of-year festivities themselves can also generate stress, expectations and idealizations, according to the psychoanalyst.

“Subjective questions may arise when confronted with time, that is, the turn of the year invites reflection on the passage of time and finitude, such as: is this the last family Christmas? Or will I still have time to make my dreams come true?”, he explains. “These questions can evoke existential crises, guilt, regrets, idealization of the future. It’s a time where emotions are at their most raw, and people can become more emotionally fragile”, he adds.

Furthermore, according to Cunha, the feeling of overload at the end of the year can be fueled by factors such as excessive demands, the need to meet personal and social expectations, and the accumulation of demands throughout the year.

“Unrealistic goals, reflections on what was not completed, and the volume of typical year-end commitments create a challenging combination. Furthermore, financial issues and constant comparison on social media can amplify the feeling of insufficiency. Often, it is ‘getting through everything’ that exhausts our strength”, says the psychologist.

In the experts’ view, this excessive demand and idealization that subsequently leads to frustration are reflections of the modern lifestyle, characterized by high productivity, high connectivity and the culture of consumption and social comparison.

“Excess information and comparison on social media create the illusion that everyone is more accomplished than us. All of this increases the feeling of inadequacy. And yes, the modern lifestyle, with busy schedules and little time for self-care, increases this cycle of stress and demands”, says Cunha.

How to alleviate these sensations?

To have a calmer and lighter end of the year, you need to take some measures to combat the stress and anxiety generated by the season. An important first step in this process is try to be kinder to yourself .

“It is important to accept that there is no perfection. Avoid charging yourself for failures or unfulfilled aspects, and recognize what has already been achieved”, advises Bento. “Being kind and respectful to yourself is a good start to a relationship. If you feel like you’re not in the “party spirit”, try not to blame yourself. Remember that it’s normal to not always be happy, especially in times of stress. Self-observation is an efficient exercise that helps to establish internal and external limits”, he adds.

In this sense, in addition to taking time to take care of yourself, it is also essential to take practical measures, such as reevaluating expectations, establishing priorities and seeking support, whether from friends or mental health professionals, such as psychologists, psychoanalysts and psychiatrists, if necessary. .

“Remember: It’s okay to seek support. Talking about what you’re feeling with someone you trust or a mental health professional can make all the difference,” says Cunha.

Some activities can also help relieve stress and anxiety related to “New Year syndrome”, such as:

  • Practice mindfulness and meditation to reduce anxiety and increase mental clarity;
  • Plan goals for next year focusing on achievable and positive goals;
  • Create a positive social connection participating in meetings with people who provide emotional support;
  • Practice physical activities such as walking, yoga, various sports and weight training, to release endorphins and promote well-being;
  • Reduce social media consumption to limit comparisons and avoid excessive exposure to idealized content;
  • Practice therapeutic writing recording thoughts and feelings to alleviate distress.

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This content was originally published in Are you more stressed and anxious? It could be New Year syndrome on the CNN Brasil website.

Source: CNN Brasil

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