The holiday season, often synonymous with celebration, can also bring a wave of emotional distress for many. While some revel in festive gatherings and joyous reunions, others struggle with feelings of loneliness, anxiety, and sadness, making the year-end a challenging time.
Experts emphasize that the “holiday blues” are a real phenomenon, affecting individuals in various ways. For some, the end-of-year festivities only deepen feelings of exclusion, especially when they see social media posts showcasing gatherings they feel disconnected from. Others may feel overwhelmed by the pressure to engage in social events, or they may dread facing family dynamics that evoke grief.
Those grieving the loss of a loved one or living far from family – particularly expatriates, international students, and migrant workers – are often hit hardest by these feelings. Studies, such as a 2021 survey from the National Alliance on Mental Illness (NAMI), reveal that nearly 60% of Americans experience negative impacts on their mental health during the holidays, largely due to societal pressures and unrealistically high expectations.
The seasonal shift can also contribute to emotional struggles. In regions further from the equator, where winter days are shorter, Seasonal Affective Disorder (SAD) affects many individuals, with its symptoms stemming from reduced sunlight and its impact on brain chemistry. In Singapore, local youth are particularly vulnerable, as many are affected by feelings of inadequacy and exclusion, especially during the holidays when the emphasis on family and social connections is heightened by media and advertising.
Social service agencies like Shine Children and Youth Services have noted an uptick in interest from youth seeking advice on managing loneliness and the expectations that come with the New Year. Shine’s social media content, which focuses on coping with loneliness, has gained significant traction, especially among younger clients.
Mr. Eric Sng, Assistant Director at Shine, noted that while academic and relationship-related stress are common sources of concern, the holiday period amplifies issues like loneliness, often triggered by the “Fear of Missing Out” (FOMO) on social media. Studies show that adolescents spending over three hours a day on social platforms face higher risks of developing mental health issues, such as depression and anxiety. To counter this, experts encourage taking breaks from social media, focusing on real-life connections, and engaging in reflective practices to foster gratitude and positivity.
Experts also point to the importance of addressing the emotional needs of individuals who face estrangement from family or recent loss. Touch Mental Wellness at Touch Community Services highlights that the loneliness felt by those without strong familial or social support systems can be exacerbated by the societal focus on family-centered celebrations. This sense of isolation can foster feelings of being unloved and disconnected.
The key to overcoming holiday blues, according to mental health professionals, lies in reaching out for support and finding purpose. Dr. Daniel Fung, CEO of the Institute of Mental Health, emphasizes the importance of having a sense of purpose or spirituality to buffer against mental health challenges. Whether through religion or personal self-fulfillment, finding deeper meaning can help individuals develop resilience. He suggests that instilling a sense of values in young people—emphasizing community care and self-reflection—could go a long way in supporting mental well-being.
The holiday period also presents an opportunity for families to nurture meaningful experiences that can serve as emotional anchors. Prof. Fung stresses that creating lasting memories can provide young people with a reservoir of strength for future challenges.
Another suggestion for emotional well-being during the holidays is engaging in acts of service or volunteering, which can provide both connection and fulfillment. Mindfulness experts, such as Prof. Angie Chew, advocate for the practice of forgiveness as part of the holiday spirit. Forgiving others, and even oneself, can release emotional burdens, fostering personal growth and peace.
As we navigate the festivities, it’s essential to remember that it’s okay to feel down or disconnected. Taking time for self-care, reconnecting with loved ones, and focusing on personal values can help mitigate the emotional strain that can arise during the year-end season. This holiday season, rather than succumbing to the pressure of perfect celebrations, consider embracing a more introspective approach to find joy and healing amidst the festivities.
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