The Corona year also hit us mentally. The Christmas season can be a mood lightener. But for many, Christmas also means stress and strain. Some suffer from depression. What can you do about it?
The Christmas time. In film, television and advertising, it is sold to us as something cozy, a time of contemplation, warmth, love and family. But the reality is often very different. Especially in the second year of the corona pandemic. Instead of a big party, it becomes more contemplative. Many stay among themselves and do not even travel to their grandparents or parents.
Corona, the contact restrictions and their effects – all of this puts a strain on us. That also affects the psyche. For many, Christmas is therefore a little ray of hope. Cozy get-togethers with the family, even if it’s just the core family. Delicious food and great gifts.
But for many, Christmas also means pure stress. Because you have to prepare Christmas dinner on your own. Because disputes threaten or are even preprogrammed. Because you have to get presents at the last minute. For some, there is also loneliness. Something that affects the mind especially this year. In the worst case, it could even lead to physical breakdowns, warn experts.
Study: People in a worse mood at Christmas time
As early as 2015, researchers at the University of Göttingen came to the conclusion in a study that many Europeans perceive Christmas to be a stressful and stressful time: “In general, respondents who were interviewed during the Christmas season were much worse in mood and less satisfied with their lives than people who were interviewed at other times of the year, “the study says.
However, believers are an exception: “Christians, especially those who classify themselves as very religious, have a more positive attitude in the run-up to Christmas and are more satisfied with their lives,” says Professor Mutz, one of the heads of the study. The well-being of Christians during this time is less negatively influenced than that of non-Christians.
According to the study, the lack of quality of life and emotional well-being felt by many people can be traced back to the pre-Christmas hustle and bustle and the growing focus on material consumption that came with the Christmas season. “Many feel stressed by the pressure to buy presents in good time and to have to fulfill the social obligations associated with the holidays. Financial worries are often perceived as an additional burden,” said Mutz. Christian people, on the other hand, would act less materialistic and consumer-oriented in the run-up to Christmas.
But it’s not just stress that is a factor. The online program “Selfapy”, which offers help with psychological problems, names high expectations as a problem: “Our striving for the ‘perfect’ Christmas often ends in the proverbial pieces because we put too much pressure on ourselves and our loved ones a suppressed conflict that has been simmering beneath the surface for weeks can also explode while the presents are being given, “says the Selfapy website. Contradicting wishes from partners or the family are also explosive.
, an online psychological training program, advises those who are stressed at Christmas to write down what a Christmas that has gone wrong could look like. This shows what expectations you have. After reading through the points again in peace and quiet, you should go to yourself and ask yourself what can be positively influenced by them and how.
The dark season makes worries worse
Controversy and stress are one side. But some people are plagued by loneliness on the holidays when they spend this time alone at home. For people who already feel lonely, the loneliness becomes particularly clear at this time – and especially now on this Corona Christmas. “Memories of times gone by, when Christmas Eve might have been spent with family or partner, awaken and cause sadness or negative feelings,” says “Selfapy”. Those affected are sad and withdraw, according to the Oberberg Kliniken, a network of specialist clinics.
If you are alone and lonely at Christmas, we advise you to make some nice moments for yourself, for example with a nice walk, a hot bath or a good book. Other ways not to spend the festive season alone include volunteer help, digital celebrations or looking for other people who are alone at Christmas.
In addition, the winter has an emotional impact. The darkness, the cold and the wet weather create a “winter blues” and gloomy thoughts. The depressive symptoms, which are characterized by listlessness or joylessness, come to the fore in the Advent season. One then speaks of Christmas depression, according to “Selfapy”. advises to be active – whether outside or inside – and use the time. Fresh air and light in particular could counteract a bad mood. Proper nutrition also plays a role.
But when the holidays come to an end, it is often not over. The Oberberg Kliniken state that many people also fall into a psychological hole at the beginning of the new year. This is also known as “relief depression”. Women are particularly affected, as they usually take care of the organization of the festival. “Christmas can be compared to an important test that has been passed with flying colors, as a result of which the feeling of elation – due to hormone secretions – may not really set in. This leads to irritation and makes you wonder,” said the clinics their website.
Tips against stress and Christmas depression
The clinics report that more people with problems would turn to crisis aid on Christmas days. However, there is no statistical evidence that the suicide rate increases at Christmas. After the holidays and at the beginning of the new year, it is still above average.
But what can be done to prevent stress and depression this Christmas? And what if you’re already in the middle of it? Here are a few tips:
- Try not to make yourself stressful at Christmas and keep expectations of the festival low.
- Talk to the family or your partner openly about ideas and wishes and reduce stressful tasks. For example, tasks could be distributed on Christmas Eve.
- Hobbies or sports shouldn’t be neglected at Christmas time, because they can charge our batteries and give you stability and balance. A jog or a long walk can do you good.
- Afraid to spend Christmas alone? In this case, “Selfapy” advises actively approaching others and asking if you would like to celebrate together. Or you look for other single people. Churches or advice centers often offer help. If you know someone who is going to be lonely for Christmas, reach out to them and ask.
- Give yourself and others space to withdraw and pause for a while. That way, disputes can be avoided.
- Try mindfulness exercises. For example, you can sit in a quiet place, look straight ahead and consciously notice your breathing, for example, count your inhalation and exhalation. Or they sit outside and try to draw your attention to what is going on around you and to listen to your senses (what do I hear, see, smell?). In both exercises, it is important to let other thoughts and feelings flow.
- Contact the telephone counseling service. The advisors are available around the clock, 365 days a year. There is also the possibility of chat advice. You can find the phone numbers below. In acute psychological emergencies, you can also call the emergency number 112 or the medical on-call service on 116 117.
Editor’s note: This text was published on December 22nd, 2019 – it has been updated and supplemented.
Sources: , , , ,
Source From: Stern
