“Now, Nikolas was a happy boy.
Well, actually, no.
He would have told you he was happy, if you asked him, and he certainly tried to be happy, but sometimes being happy is quite tricky. I suppose what I am saying is that Nikolas was a boy who believed in happiness, the way he believed in elves and trolls and pixies, but he had never actually seen an elf or a troll or a pixie, and he hadn’t really seen proper happiness either. At least, not for a very long time. He didn’t have it easy.”
― Matt Haig, A Boy Called Christmas
The Carousel
Mental health struggles often intensify during the year-end festive season due to heightened stress, loneliness, and financial pressures, or critical thoughts – “What have I done this entire year?”
Unrealistic expectations, cultural pressures to appear joyful, and unresolved family conflicts contribute to emotional strain. Seasonal affective disorder (SAD) can also worsen due to reduced sunlight exposure (Melrose, 2015), especially in the northern hemisphere.
Research by the American Psychological Association (2015) found that 38% of people feel increased stress during the holidays, citing time management and gift-giving as significant stressors. Additionally, individuals facing grief or loss may find the season particularly triggering, as traditions can evoke painful memories, further deepening feelings of sadness and isolation. Facing the absence of someone you love, or a comfort ritual that is now missing or different, could feel destabilizing.
The year-end holidays can be stressful for some, exacerbating pre-existing mental health challenges.
Here are simple strategies to navigate this season:
- Set Realistic Expectations: Unrealistic holiday ideals can lead to stress and disappointment. Research shows that practicing self-compassion helps reduce holiday-related anxiety and boosts emotional resilience (Neff et al., 2018). Not going on an expensive skiing holiday or somewhere plush for family dinners are ok.
- Prioritize Self-Care: Stick to regular sleep, exercise, and nutrition routines. Physical activity, even a 20-minute walk, has been shown to significantly reduce symptoms of anxiety and depression (Herring et al., 2013). Keep in touch with your main support group esp. your therapist or mentor.
- Establish Boundaries: Politely decline overwhelming commitments or setting limits on gifts, and holiday expenditures. This also pertains especially to big feasts, and alcohol, if excessive eating and bingeing is an issue.
- Stay Connected: Loneliness is common during the holidays. Reaching out to loved ones or joining community events (eg. Sports, charity, common interests, fairs and etc) can enhance feelings of belonging and social connectedness. Christmas is an opportunity to meet friends and families. Cherish it while it is still possible.
- Practice Gratitude: Daily gratitude journaling is linked to improved mood and reduced depressive symptoms (Emmons & McCullough, 2003). Reflect on small joys to foster a positive outlook. Counting every single blessings, and effort you made throughout the year may uplift your spirit.
- Extra lights at every dark corners : Light up your place if the sun goes down much earlier. Extra lamps are useful, creating a warmer experience if you are spending this season at the northern hemisphere
Remember, seeking professional help when overwhelmed is a sign of strength, not weakness. Small, intentional actions can create meaningful relief during this season.
Is there someone you can turn to?
Useful helplines (for Singapore):
- Samaritans of Singapore: 24-hour hotline at 1-767, or CareText on WhatsApp at 9151 1767
- Singapore Association for Mental Health Helpline: Weekdays from 9 AM–1 PM and 2 PM–6 PM at 1800-283-7019
- Institute of Mental Health’s Mental Health Helpline: 24-hour hotline at 6389 2222
- Care Corner Counselling Centre: For Mandarin speakers at 1800 3535 800
- Sage Counselling Centre: The Seniors Helpline at 1800 555 5555
- Tinkle Friend: For ages 7–12 at 1800 2744 788
Book a screening call or assessment today.
References
Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564
Neff, Kristin. (2023). Self-Compassion: Theory, Method, Research, and Intervention. Annual Review of Psychology. 74. 10.1146/annurev-psych-032420-031047.
Herring, Matthew & Lindheimer, Jake & connor, Patrick. (2013). The Effects of Exercise Training on Anxiety. American Journal of Lifestyle Medicine. 8. 10.1177/1559827613508542.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377
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