Year-End Psychological Crisis: Causes and How to Overcome It | Safe and Sound
Mùa cuối năm thường là thời điểm mà bạn cảm thấy căng thẳng và áp lực hơn bao giờ hết. Trong khi một số người háo hức chờ đợi những ngày nghỉ lễ, sum họp gia đình, thì không ít người lại rơi vào trạng thái lo lắng, mệt mỏi, thậm chí là khủng hoảng tâm lý. Vậy, đâu là nguyên nhân dẫn đến tình trạng này? Làm thế nào để vượt qua và giữ vững sức khỏe tâm thần trong thời điểm nhạy cảm này? Hãy cùng chuyên gia tâm lý SnS tìm hiểu qua bài viết dưới đây nhé!
Phi Thuy Linh | Bachelor of Public Health – Application of Safe and Sound Mental Health Care
Institute of Applied Medical Technology
1. What are the causes of psychological crises at the end of the year?
1.1. Work pressure and unfulfilled goals
The end of the year is a time when many people are racing to complete work goals set at the beginning of the year. Projects need to be finished, reports must be submitted on time, and even preparations for the new year must be made. This hectic pace can leave you feeling exhausted, sleepless, and anxious about your personal performance.
The pressure of year-end work is leaving you feeling exhausted.
According to psychology experts, prolonged work pressure not only affects work efficiency but also has negative impacts on mental health. Constant stress can lead to anxiety disorders or depression if not addressed promptly.
1.2. Financial pressure
The end of the year often brings a host of expenses such as buying gifts for both sets of parents, organizing parties, traveling, or paying off debts. This is especially stressful for those with unstable incomes or who are facing financial difficulties. Anxiety about money can lead to feelings of insecurity, insomnia, and a tendency to avoid social activities.
Psychologists recommend that creating a sensible spending plan and cutting unnecessary expenses can help reduce financial stress during the year-end period.
1.3. Feelings of loneliness and lack of social connection
While many people are happy surrounded by family and friends, some feel lonely, especially those who live far from home or have limited social connections. This feeling becomes even more pronounced towards the end of the year, when images of reunions fill the air.
Psychologists say that prolonged feelings of loneliness can lead to mental health problems such as depression or social anxiety disorder. Therefore, maintaining connections with friends and family or participating in community activities is essential.
1.4. Expectations and pressure from family
The end of the year is also a time when families often hold gatherings and reunions. This sometimes comes with questions or expectations from family members about work, marital status, or future plans. Questions like "How much do you earn?", "When are you getting married?", "When are you having children?" can make many people feel pressured, even exhausted, because they haven't achieved their desired goals.
Family expectations are making you feel exhausted.
Psychologists advise that you should learn to communicate openly with your family to share your current situation and explain why you haven't met expectations. This will help reduce pressure and avoid unnecessary conflicts.
1.5. Stressful events or losses during the year
The end of the year is a time when many people reflect on the events of the past year. If you have experienced losses such as the death of a loved one, a breakup, or a major setback at work, feelings of sadness and emptiness can become more intense at this time.
According to psychologists, accepting and confronting these emotions instead of avoiding them is a crucial step in overcoming loss. Allow yourself to grieve, but at the same time, find ways to rebuild your life by engaging in positive activities.
2. How to overcome psychological crises at the end of the year.
2.1. Planning and Time Management
One effective way to reduce work stress is to create a detailed plan for each task. Break down tasks into smaller, manageable steps and prioritize the most important ones first. This helps you feel more in control and reduces stress.
2.2. Smart Financial Management
Creating a detailed budget for year-end spending is the best way to avoid financial crisis. Prioritize spending on necessities and limit purchases of non-essential items. If needed, you can look for opportunities to earn temporary extra income to ease the pressure.
2.3. Maintain healthy habits
Physical and mental health go hand in hand. Therefore, maintain healthy eating habits, get enough sleep, and exercise regularly. Activities such as yoga, meditation, or walking outdoors can also significantly reduce stress and improve mood.
2.4. Take time for yourself.
Don't forget to take time for yourself to relax and recharge. You can spend time reading, listening to music, or pursuing personal hobbies to feel more comfortable.
2.5. Connecting with others
If you're feeling lonely, proactively connect with friends, family, or participate in community activities. Social connection is a form of emotional support that helps you feel loved and supported during difficult times.
2.6. Seek help from a psychologist.
If anxiety and stress persist and you can't overcome them on your own, don't hesitate to seek help from a mental health professional. They can help you understand the root causes of the crisis and provide effective coping strategies. A mental health professional can also guide you on stress management techniques and how to sustainably improve your mental health.
End-of-year psychological crises are unavoidable for many people, but if you know how to identify the causes and apply appropriate solutions, you can overcome this period easily. Remember that mental health is just as important as physical health. If needed, seek support from a mental health professional to prepare for the new year with the most positive mindset.
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