The first days of January seem strange to many people: it seems like the holidays have arrived, but in the meantime, anxiety is gnawing at us from the inside. Clinically, this is not necessarily a sign of a disorder. Usually this is a predictable reaction of the body to certain stimuli, which Rambler will cover in this article.
1) Speed up the holidays and plummet
The New Year is a dense series of events: we try to complete all work tasks, frantically choose gifts, make reservations at establishments or prepare to welcome guests, meet friends and relatives, go dancing – the list goes on and on. The nervous system operates on high alert for several days: you react to stimuli more frequently, switch attention more often, and recover less. When the celebration ends, the body does not transform immediately. On the contrary, daily life feels empty and the inertia of excitement remains inside – and it easily turns into anxiety, especially without regular schedules and supporting rituals.
2) Lack of sleep
Because of the holidays, our sleep is almost always interrupted. The New Year doesn't begin until midnight and this time is considered the start of the party. This is important for anxiety: research shows that even short-term loss of sleep can significantly increase anxiety symptoms the next day, as it becomes more difficult for the brain to “extinguish” the fear response and keep emotions within normal limits. In the experimental work of Ben-Simon and Walker, published in PubMed CenterReduced sleep quality/quantity is associated with increased anxiety, and restorative sleep is associated with decreased anxiety.
It's also important that anxiety caused by lack of sleep often feels irrational: you may rationally understand that there is no danger, but the body behaves as if there is danger. Hence the typical effect: thoughts “cling” to any reason (work, money, relationships), because the psyche needs an explanation for physiological stress.
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3) Anxiety hangover
Alcohol is one of the strongest depressants. It always increases anxiety the next day – some more, some less. The cause is neurochemical: after a period of sedation, the body compensates, increasing the excitement of the nervous system. Against this background, the heart rate becomes faster, sensitivity to noise and light increases, sleep becomes shallower – and anxiety increases along with bodily discomfort. In research American Psychological Association (APA) According to the link between alcohol and anxiety, this mechanism is described as part of a cycle of “temporary relief → subsequent increase in anxiety”.
4) Financial worries
Holiday spending can often lead to a feeling of loss of control, especially when mortgage/rent payments are coming up. Meta-analyses show that financial instability and money stress are statistically associated with higher levels of anxiety and depressive symptoms. And this is important in the context of the New Year: the anxiety here is often about the basic need for security and predictability.
5) Biological rhythms and seasonal fluctuations
The state after Tet is also affected by seasonal factors: short daylight hours, less walking, more time spent indoors. Seasonal emotional fluctuations have been noted in the scientific literature, and recent reviews of SAD (seasonal affective disorder) show that some people experience a marked increase in symptoms of depression and anxiety, changes in sleep and energy in winter.
6) Information noise
During the holidays, we often spend more time on social networks due to free time. For anxious people, this is a direct path to self-comparison, which often gives rise to feelings of inferiority and inadequacy – some have nicer clothes, others have fancier dinner tables, and others even take holidays to the Maldives. Systematic reviews of the psychological effects of social media frequently describe associations between heavy use, social comparison, and anxiety symptoms in subgroups of users (especially those prone to rumination).
What can I do to make it easier?
- Return to your normal sleep pattern as soon as possible: go to sleep and wake up at the same time.
- Add physical activity to your lifeand it doesn't matter what it will be: gym, yoga or a walk in the fresh air.
- Avoid drinking alcohol and coffee: they increase anxiety.
- Balance your diet: Don't eat too much before going to bed; Combine mayonnaise salad with healthy vegetables.
- Perform financial accounting: Count how much you've spent, how much is left, and decide how to allocate that money appropriately so you can easily get through the month without having to make impulsive purchases.
- Don't put psychological pressure on yourself: Give yourself time to rest, don't force yourself to start a new life right away from “tomorrow”.
- Use less utilities: Reduce the number of hours you spend on social media.
If the anxiety does not go away in a few weeks and does not even subside, if it worsens to the point of causing panic and interfering with eating/sleeping/working, then this is a good reason to discuss the condition with a specialist. Don't be afraid to ask for help – it's normal to seek support when your mind and body can't cope.
Previously, we looked at why infidelity happens more often during the holidays.
