2024-10-27 00:00:00
The holidays are coming, work is tiring, and the course is over They can create huge amounts of stress and affect our mental health. There are many strategies to help us cope during this difficult time of year, which ones are doctors recommending the most?
Going through the last quarter of the year is often accompanied by a range of mixed emotions. While some people look forward to the holidays and the end of their cycle, others experience significantly increased levels of stress and anxiety.
Social, work and academic stress increases and mental health suffers. The constant pursuit of perfection, comparison with others, and excessive self-requirements can be triggers that lead to overwhelm, affecting people’s emotional and physical health.
“One of the key factors affecting mental health at this time of year is self-evaluation. As the cycle draws to a close, many people tend to look back on whether they have achieved the goals they set at the beginning of the year. This uncompromising process can lead to frustration and distress, Especially when results do not match expectations. The fear of not achieving goals can damage self-esteem and self-confidence, seriously affecting self-image and triggering feelings of inadequacy and personal devaluation,” says Liliana Acuña, psychologist at Boreal Salud (MP 4379).
The main triggers of stress and anxiety during this period are related to social pressure. At the work level, companies tend to raise their demands on employees, demanding higher performance when employees are physically and mentally exhausted. For students, final exam time adds an extra burden of anxiety. This stressful environment persists professionally and academically, causing people to feel overwhelmed and without adequate resources to cope with daily challenges.
“It is crucial to take an active role in focusing on mental health during the last part of the year. One of the most effective ways to do this is to learn to develop positive and compassionate self-talk. Put aside excessive self-demands and focus on a more realistic, kind self-evaluation Crucial. In addition, social support is crucial: Surrounding yourself with friends, family or colleagues who provide emotional support is also key to maintaining emotional balance in the face of challenges that may arise,” says Boreal. Salud’s they added.
It should be noted that when stress and anxiety begin to exceed manageable limits, there are some signs that should not be ignored. Difficulty concentrating, changes in sleep patterns, persistent irritability, socially withdrawn behavior, and recurring negative thoughts are some of the most common signs that it’s time to seek professional help. In addition, physical manifestations such as tachycardia, digestive problems, or rashes are clear signs that the body is under high stress.
For those who want to start implementing positive changes in their daily lives but don’t know where to start, experts recommend starting with simple techniques like mindful breathing. Practicing relaxation exercises, keeping an emotional journal, or spending time in recreational activities are also effective ways to reduce stress. Likewise, disconnecting from technology and spending more time in nature can help restore emotional balance.
Cultivating positive self-affirmations, boosting self-esteem, and developing a healthier, more resilient mindset not only helps people’s mental health, but also makes them happier. In this sense, this practice takes on special significance in the context of our lives, as it emphasizes the importance of taking conscious steps to look after the emotional well-being of ourselves and those we love.
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Interview with Psychologist Liliana Acuña on Coping with Holiday Stress
Interviewer: Thank you for joining us today, Liliana. As we approach the end of the year, many individuals are feeling heightened stress from various sources. What do you think are the main contributors to this stress during the holiday season?
Liliana Acuña: Thank you for having me. As you mentioned, the last quarter of the year brings mixed emotions. Many people feel pressured by social expectations, work demands, and academic responsibilities. Companies often raise their expectations, leading to burnout, while students face the stress of final exams and the weight of year-end assessments. This combination can create a perfect storm for increased anxiety and emotional distress.
Interviewer: You mentioned the impact of self-evaluation. How does this influence people’s mental health during this time?
Liliana Acuña: Self-evaluation can be particularly harsh at the year’s end. People often reflect on their achievements and become critical of themselves if they feel they haven’t met their goals. This process can lead to frustration and damage to self-esteem, resulting in negative feelings about oneself. It’s important to be compassionate with ourselves and recognize that everyone has setbacks.
Interviewer: What practical strategies do you recommend to help cope with this stress?
Liliana Acuña: Developing positive self-talk is crucial. Instead of harsh self-criticism, focus on realistic and kind evaluations of your efforts. Additionally, building a support system is vital. Surrounding yourself with supportive friends, family, or colleagues can provide emotional balance and help to alleviate some of the burdens we carry alone.
Interviewer: When should someone seek professional help regarding their mental health?
Liliana Acuña: It’s important to be aware of the signs that stress and anxiety may be exceeding manageable levels. Symptoms like difficulty concentrating, changes in sleep patterns, irritability, withdrawal from social interaction, or even physical symptoms such as tachycardia or digestive problems are indicators that it’s time to seek professional guidance.
Interviewer: Thank you for these valuable insights, Liliana. As we move into the holiday season, it’s essential for our audience to recognize the importance of mental health and seek support when needed.
Liliana Acuña: Absolutely. Remember, taking care of your mental health is just as important as taking care of your physical health. Wishing everyone a balanced and fulfilling end of the year. Thank you for having me!
Interview with Psychologist Liliana Acuña on Coping with Holiday Stress
Interviewer: Thank you for joining us today, Liliana. As we approach the end of the year, many individuals are feeling heightened stress from various sources. What do you think are the main contributors to this stress during the holiday season?
Liliana Acuña: Thank you for having me. As you mentioned, the last quarter of the year brings mixed emotions. Many people feel pressured by social expectations, work demands, and academic responsibilities. Companies often raise their expectations, which can lead to burnout, while students face the stress of final exams and the weight of year-end assessments. This combination can create a perfect storm for increased anxiety and emotional distress.
Interviewer: You mentioned the impact of self-evaluation. How does this influence people’s mental health during this time?
Liliana Acuña: Self-evaluation can be particularly harsh at the year’s end. People often reflect on their achievements and become critical of themselves if they feel they haven’t met their goals. This process can lead to frustration and damage to self-esteem, resulting in negative feelings about oneself. It’s important to be compassionate with ourselves and recognize that everyone has setbacks.
Interviewer: What practical strategies do you recommend to help cope with this stress?
Liliana Acuña: There are several effective strategies. First, developing positive and compassionate self-talk is crucial. We should focus on realistic self-assessments instead of excessive self-criticism. Additionally, surrounding ourselves with supportive friends, family, or colleagues can provide significant emotional support. Mindful breathing exercises, keeping an emotional journal, and engaging in recreational activities can also help reduce stress levels. Furthermore, taking breaks from technology and spending time in nature can be very restorative.
Interviewer: Are there specific signs that indicate when someone might need to seek professional help?
Liliana Acuña: Yes, there are clear signs to watch for. Difficulty concentrating, changes in sleep patterns, persistent irritability, social withdrawal, and recurring negative thoughts are indicators that it’s time to seek help. Additionally, physical symptoms like tachycardia, digestive issues, or skin problems signal that the body is under too much stress. It’s essential to address these issues before they escalate.
Interviewer: Thank you for sharing your insights, Liliana. Your advice is invaluable as we navigate this stressful time of year.
Liliana Acuña: Thank you for having me. Remember, prioritizing mental health during the holidays is crucial for leading a happy and fulfilling life.
