Generally, we all tend to get a bit sensitive with more work-life conflict during the holidays. Whether it is the holiday parties, year end goals, annual projection reports for next year, or even just getting ready for a holiday vacation, the last couple of months of the year are always busy and can be a very stressful time for everyone. It’s easy to see how stress levels during this time of year can start to skyrocket.
While a little stress over a short period of time can improve performance, high levels of stress that last for more than a couple of days can have a serious impact on both the mind and body. In no time, your personal and professional life could start to suffer. But have no fear, there are plenty of ways to navigate the year-end stress we all face.
Here are 10 ways to handle year-end stress:
- Figure out what could be causing the stress. Identify what exactly is causing your stress, and separate each stressor so you can work on them one at a time. Self-awareness is key! Do you have too much on your plate? Or are you experiencing stress at home?
- Monitor how you feel. When you know you are going to be busy, set aside a couple of minutes in your day to take into account how you’re feeling both mentally and physically. The sooner you notice any symptoms like irritability, the sooner you can take action to relieve them.
- Practice self-care. Incorporating regular deep breathing into your daily routine is the cheapest, easiest way possible to foster a sense of calm throughout your workday. You’ll be better equipped to handle stress if both your mind and body are healthy. Also take time to eat healthy food, drink plenty of water, exercise, and get enough sleep every day.
- Do something you enjoy every day. Set aside at least 30 minutes to an hour for an activity you love, such as listening to music, reading, taking a walk or talking with a friend. This can help you relax and ease your stress.
- Don’t take things personally. The holidays can be hard for many people, especially in the midst of this pandemic. Many people have lost loved ones and the holidays bring up very hard memories or feelings. Give people the benefit of the doubt that they may be more stressed or in pain at this time of the year. Breathe and take time to respond so that you don’t lash out.
- Determine what can wait. If you feel like you have too much on your plate, prioritize what you have to do or what is most important. Ask yourself “Is it a high-level priority that will impact my good standing at work—or can it wait?” Delegate tasks to others or postpone tasks that can wait until you’re less busy or stressed.
- Add short breaks to your day. While it might sound counterintuitive, adding a few short breaks throughout the day can help reduce stress levels and re-energize you. Get up from behind your desk and move around. If possible, go for a walk outside. If it’s hard to take a break throughout the day, place a small trinket on your desk that reminds you to shift your mind to a calmer place, or display a family picture on your desk to help you remember the good people around you.
- Savor positive experiences at work. The end of the year is always a good time to reflect, so take time to look back on the better moments from the last year at work. Were there projects that you influenced in a profitable or creative way? Were there relationships that enhanced your working experience? Even if you don’t particularly like your job, writing a list of the good points associated with your position can enhance your skills of gratitude and positive thinking. In fact, research shows such behavior helps to activate the feel-good neurotransmitters of oxytocin, serotonin, and dopamine in your brain. This then triggers your parasympathetic nervous system, which helps to reduce stress.
- It’s ok to say No. Be prepared to Say NO. Don’t feel obligated to say yes to every party invite, every dinner, every holiday activity you’re invited to. Politely say, “no,” and do so ASAP. Thank the person for including you. If you have another commitment, mention it first and then politely refuse. If you are interested in connecting with the person, offer to meet at another date and time. Close with positive wishes for the occasion.
- Reach out to your support system. Isolation will increase during the holiday season, with COVID fears and dining out restrictions. Social isolation—seasonal or otherwise—should not be taken lightly. Research has shown that having a strong support system has many positive benefits, such as higher levels of well-being, better coping skills, and a longer and healthier life. They can help reduce stress and/or make you laugh. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Dealing with stress on a regular basis can have a negative effect on the body if ignored or not dealt with properly. Chronic stress is the problem and unfortunately, our modern lives are completely filled with it. That means it’s up to you to find or try one or more of these ways to combat said stress and to get your body back under your own control!
