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Cómo sobrellevar mejor la depresión blanca, la mezcla de conflictos y ansiedad que trae la Navidad La Navidad es un momento hostil para algunas personas. Pexels.
La tristeza navideña es un cuadro que mezcla síntomas de depresión y de ansiedad en personas que viven las fiestas de Navidad como algo hostil La clave para no agobiarse es dedicar a cada celebración el tiempo adecuado: ¿cuántas horas y energía estás dispuesto a destinar a cada una de ellas? La Navidad no es el momento para solucionar ningún conflicto familiar: si no puedes evitar alguna situación de estrés, rebaja la respuesta ante posibles provocaciones La Navidad puede ser estresante. Por circunstancias externas que complican la vida o porque, simplemente, hay gente que disfruta menos de las Fiestas, es un hecho que la ansiedad y la depresión crecen en esta época, coincidiendo con los días más oscuros -meteorológicamente hablando- del año. Se llama depresión blanca .
Síntomas de que la Navidad nos angustia La tristeza navideña es un cuadro que mezcla síntomas de depresión y de ansiedad en personas que viven las fiestas de Navidad como algo hostil. Estas personas anticipan un sufrimiento que no cesa hasta el fin de las celebraciones. Si preguntamos a nuestro alrededor, veremos que se da en bastantes personas y no siempre debido a problemas graves o pérdidas recientes -el famoso síndrome de la silla vacía- que nos impidan disfrutar de las fechas.
Las personas que sufren la depresión blanca manifiestan su malestar mostrando tristeza, ganas de llorar, sensación de inquietud, falta de energía, irritabilidad y, a veces, nostalgia por otros tiempos en los que sí compartían el espíritu de la Navidad, normalmente en la niñez, con toda la familia al completo. Si estás en este caso y tu objetivo es llegar sano y salvo al final de las Fiestas, te contamos por qué te sientes así y cómo superar el 'Christmas Blues'.
Quítame el estrés: pareja de tres
Agendas completas: prioriza La Navidad es el momento del año en que coinciden más eventos. La clave es dedicar a cada uno el tiempo adecuado y decidir cuántas horas y energía estás dispuesto a destinar a cada actividad. Una vez que las prioridades están claras, siéntete cómodo a la hora de decir no.
Conflictos familiares: activa el off Cuando las rencillas familiares parecen inevitables, la estrategia es la de no echar leña al fuego . Recuerda que la Navidad no es el momento para solucionar ningún conflicto . Y si no puedes evitar alguna situación de estrés, lo mejor es no reaccionar ante posibles provocaciones o rebajar la respuesta .
¿Te agobian los gastos? Cambia de regalos Aunque no se mencione habitualmente, el dinero constituye una fuente de estrés en Navidad. Cada español gastará una media de 634 euros, según datos de Deloitte. En época de crisis, se trata de un gasto que 'duele' en el bolsillo y que puede causar un agujero en la maltrecha economía doméstica. En este caso, una alternativa sería regalar experiencias en vez de objetos. Un paseo en bicicleta por un paraje especial, invitar a una exposición (mejor los días u horarios gratis) o recibir en casa para invitar a una copa o una partida pueden ser opciones tan apetecibles como un objeto caro.
Las vacaciones llegan, pero el estrés se mantiene Incluso los afortunados que disfrutan de vacaciones tienen la mente a tope . Si los problemas te asolan, apárcalos hasta que acaben las Fiestas. Concédete ese paréntesis: la mejor manera de hacer oficial que desactivas el problema durante unos días es mandarte un mail de recordatorio para el día que lo retomes. Si lo tuyo es la agenda física, colócalo en el primer día hábil del próximo año.
No puedes con las fiestas de empresa La planificación es esencial en este punto: prepara algunos temas de conversación que puedan interesarles a tus compañeros (eludiendo los que soliviantan los ánimos. Cada uno sabe cuáles son en su entorno) y ten dispuesto un plan de salida para cuando sea el momento de abandonar la fiesta.
Quítame el estrés: meditación para dormir
Niños 'asalvajados': ponles límites Quienes tienen niños pequeños saben que los primeros días de vacaciones sucede un fenómeno: el 'asalvajamiento' infantil. Esta especie de locura de vacaciones se expresa en los momentos más inoportunos, como los acontecimientos familiares. La solución pasa por poner límites acudiendo a los eventos justos el tiempo justo . Lo que los niños necesitan normalmente es mantener sus horarios (por ejemplo, irse a la cama pronto), salir y gastar energía.
Invasión de mensajes: pon distancia con el móvil La mayoría de las personas ya no envían Christmas manuscritos. A cambio, recibimos una ingente cantidad de felicitaciones a través del whatsapp o del mail, algo que puede resultar invasivo. Y también nos convierte en maleducados si tratamos de responder a cada mensaje al momento, sobre todo en las comidas más importantes. Simplemente, pon distancia física entre tu móvil y tú.
Propósitos de Año Nuevo: analiza tus preocupaciones La Navidad trae consigo la creación de los propósitos de Año Nuevo . Establecer el reto puede ir aparejado de cierta angustia y de la aparición de otros problemas de fondo que dificultan la tarea. Los psicólogos en este caso aconsejan esta terapia: escribe las cinco cosas que más te preocupen de tu vida. Pon al lado la probabilidad de que sucedan y lo que te ocurriría realmente si eso pasase. Esta práctica te ayudará a disipar los peores escenarios de tu mente.
Todo el mundo se divierte menos tú Una cosa es lo que se dice y otra lo que ocurre realmente. En las redes las Navidades de todo el mundo son estupendas , algo que puede acrecentar los sentimientos de tristeza si, además, estas Fiestas no son tus favoritas . De nuevo, hay que ajustar el radar de tus prioridades y establecer límites . Aléjate de las redes y piensa en el cariño que te rodea. Agradecer la vida que tienes es un ritual simple que, según los psicólogos, funciona como un poderoso antídoto contra la Depresión Blanca.
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