The expert explains the strategies to overcome the self-control, melancholy and anxiety typical of the month of December
Have you ever heard of it dezembrite? It is a concept used to define a set of characteristics that are usually present at the end of the year. It is linked to symptoms that many people experience in a mixture of intense feelings, such as anguish, melancholy and even anxiety.
According to psychologist Anderson Silva Camargo, professional of the AmorSaúde network of medical and dental clinics, the emotional anticipation surrounding the holidays, the melancholy for what has already happened and the goals for next year are some of the reasons that trigger December. “It is a response both to external events, such as the end of the year, and to internal processes linked to the closing of cycles and existential reflection,” he explains.
Situations with potential triggers
The professional states that the existence of social factors triggers reactions such as loneliness. In the month of December, the balance of what happened during the year, added to the idealization of a model for celebrating the holidays, creates a certain anguish in people.
“Societal pressure on a standard that we must be with our family and celebrate in an idealized and happy way can intensify the feeling of loneliness in those who lack these connections or face emotional difficulties,” Camargo points out.
The existence of conflicts between people during the celebration can also lead to frustration, distress or shattered expectations. The professional recommends assertiveness and self-knowledge, with the aim of expressing feelings with respect, but without claiming to please everyone.
Additionally, another aspect to keep an eye on is social media. The professional warns that all caution is necessary to avoid comparisons. “This pressure to meet those standards, combined with the accelerated pace of life right now, can increase feelings of inadequacy or frustration, fueled by the search for external validation and a focus on “having” rather than “being.” “, Camargo points out.
Reflect positively
With all the emotional burden that December brings, it is important that the reflection brought by the time is seen in a lighter and more positive way, recognizing the limits of what happened and the possibilities of the future. “Reflection on the year must be done with compassion, considering both the difficulties and the achievements, and never from a place of responsibility. Looking forward from this perspective, one can learn from past experiences and celebrate any growth given, however small.” notes Anderson.
With a more “down-to-earth” perspective on past events, you can set realistic goals, avoiding anxiety and frustration. The professional states that the more sustainable, structured and achievable the goal, the more likely it is to be achieved in the long term. “This promotes emotional self-control, self-compassion and self-confidence, which are essential elements for psychological well-being,” she explains.
The importance of therapy
A fundamental tool for dealing with December anguish is therapy. This support helps in seeking recognition in relation to the negative feelings involved. According to Camargo, when you realize that some thoughts are affecting your quality of life, you need to seek professional help.
“Psychological support offers the individual a space to explore these emotions, understand them more closely, the reasons that motivate them and, from there, develop strategies related to these perspectives focused on the social and personal expectations that tend to manifest themselves,” he indicates.
The professional also emphasizes that acceptance without judgment and patience are essential pillars in this process of self-knowledge and are part of mental health care.
How to ease holiday tension
In addition to seeking professional help, you can incorporate some strategies to prevent dezembritis and be able to spend the end of the year with more peace of mind:
1. Plan your activities
Use a calendar or list to organize what you need to do. This helps avoid feeling overwhelmed.
2. Prioritize what’s important
Everything doesn’t need to be perfect or done right away. Concentrate on the essentials!
3. Take moments to rest
Take a few minutes each day to relax, breathe deeply, or listen to music.
4. Avoid comparisons
Remember that everyone has their own pace and there is no need to compare yourself to others.
5. Sleep well
Try to maintain a regular sleep routine. Rest helps the body and mind.
6. Practice physical exercise
Moving your body, even just walking, releases hormones that help reduce stress.
7. Talk about your feelings
Talking to friends or family can relieve internal pressure.
8. Reduce the use of social networks
Disconnect a bit to avoid external demands or unnecessary confrontations.
9. Do something you like
Reading, drawing or practicing a hobby to give moments of joy and lightness.
10. Be kind to yourself
Remember that you are doing your best. You don’t need to charge that much.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
