Psychiatrist gave advice on dealing with New Year's depression

Striving for quick results at the end of the year and comparing oneself with others leads a person to fatigue and anxiety — the so-called New Year's depression. Tamara Vazagayeva, a senior researcher at the Department of Social Stress Disorders of the Moscow Research Institute of Psychiatry, a branch of the V.P. Serbsky National Research Medical Center for Psychiatry and Narcology of the Russian Ministry of Health, told Izvestia on December 23.

"The combination of work fuss and personal commitments often results in burnout, when after a stormy activity comes a breakdown, emotional devastation and exhaustion," she said.

According to Vazagayeva, before the holidays it is important to set priorities correctly and set achievable goals for yourself, rather than a long list of fantasies. All ideas should be divided into two columns: one contains everything you want, the other contains what is really doable without excessive stress and strain. When planning, you should take a moderate approach, setting 2-3 realistic goals.

"The lack of clear prioritization always leads to excessive workload and reduces productivity. Don't put pressure on yourself with the feeling of "not being able to do everything," she said.

Vazagayeva also called for the help and assistance of management and colleagues if the December tasks are urgent and there are too many of them. In addition, you can entrust some of the pre-holiday and daily tasks to your loved ones in order to save your energy.

"Focus on yourself and carefully summarize the results of the year: instead of self-flagellation, it is important to list everything that has been done. Even small successes (books you've read, new skills, or pleasant events) are part of your achievements," the psychiatrist noted.

In addition, according to Vazagayeva, the practice of "grounding" can help — simple exercises to switch attention to the present moment. In particular, you can focus on your breathing, feel your feet on the floor, try consistent tension and relaxation, or the 5-4-3-2-1 technique.

"Take care of your energy: sleep, nutrition, rest are your main fuel. In practice, this means not sacrificing sleep or meals for a deadline. Take time for breaks, walks, and recuperation — a tired brain loses concentration and functions less efficiently," the specialist emphasized.

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Psychoanalyst Stella Gusarova spoke on December 17 about the causes of total fatigue before the New Year. According to her, the lack of festive mood is associated with general anxiety and a loss of a basic sense of security. She suggested that the holiday be perceived not as entertainment, but as a collective archaic rite, symbolically drawing a line and forming a new order.

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