How to dial down end-of-year overwhelm
As the year speeds to a close, between Christmas shopping, festivities, and work finishing up, end of year overwhelm is common. Here’s to restore some calm.
The Christmas-New-Year period acts like a full stop to one year and a gateway to another with a chance, for many of us, for a little R&R in between.
But ask someone how they’re feeling a week or two out and the answer might be more frazzled than festive.
UNSW Business School’s School of Management and Governance lecturer Dr Andrew Dhaenens says this can sometimes be caused by the drive to finish up for the end of year, particularly at work, when we’re on the countdown to a break.
“The rush we put ourselves through before the holidays is our way of making sure that we have the space to rest, recharge and detach,” he says.
“People spend time on holidays working on their mental health with rest, relaxation and reflection alongside their hobbies and travels and they don’t want any leftover work to interfere with this.”
Factors contributing to overwhelm this year
In 2020-21, 15 per cent of Australians aged 16 to 85 felt stress in high or very high levels.
Bond University habit change expert Dr Gina Cleo says this year’s winddown is also delivering some unique challenges.
“Christmas has traditionally been a time where family and friends gather together, but this hasn’t been the case for the past couple of years,” Dr Cleo says.
“So I think some people are feeling overwhelmed trying to create a new normal for themselves and their families, this year.
“Along with fallen traditions, the rising cost of living, the increased cost of travel to see loved ones, and the political and social discrepancies within families have all contributed to an increased feeling of overwhelm at this time of year.”
What overwhelm feels like
The first step in tackling overwhelm is knowing how to recognise it.
“Research shows that stress and overwhelm causes us to fall back into old habits,” Dr Cleo says.
“You may also notice yourself socially isolating, losing motivation to do your usual daily activities or opting for convenience foods, rather than eating healthy meals because we tend to choose convenience in times of stress.”
Psychologist and clinical psychotherapist Noosha Anzab says paying attention to how you’re feeling can also help.
“If your frustrations are peaking and you’re becoming more intolerant, that’s a big sign you’re probably carrying too much of a burden,” Noosha says.
“Likewise, if all of a sudden you’re finding it hard to fall asleep, hard to get up in the morning or you’re getting that feeling of real physical fatigue, it can be a sign your stress is too high.”
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5 ways to manage feelings of overwhelm
This handful of suggestions may help you overcome overwhelm in the lead-up to the year’s end.
Find time for things that bring you joy
“With only a couple of weeks until Christmas there’s no better time to prioritise our wellbeing, which means it’s critical to do the things that make us happy, satisfied and content,” Dr Cleo says.
Do something different
“Most of the time what we do is what we do most of the time, and this state of ‘autopilot’ doesn’t give us the feeling that we’re really living,” Dr Cleo says.
The fix? Dr Cleo suggests doing something different, whether that’s eating out somewhere new, trying a new exercise class or making the effort to create a new memory.
“Research shows doing something different improves our overall sense of wellbeing, reduces anxiety and improves our capacity to take on new challenges.”
Consider whether your workload is doable
And if it’s not, Dr Dhaenens suggests trying to work collaboratively to solve the problem.
“If you feel like your work rush is not sustainable, you should talk about expectations with your supervisors and co-workers in your developmental network,” Dr Dhaenens says.
Avoid overcrowding your plate
Noosha says feeling confident to say no to things is vital and likens it to choosing food at a buffet.
“When your plate’s full and someone offers you a scoop of another dish, you’d say ‘no thanks, I’ll finish what’s on my plate and see how I feel’,” Noosha says.
“Try navigating invitations or requests in a similar way, explaining that your plate’s as full as you’d like it to be, but if you get through what’s there and have the appetite for more, you’ll say yes – but for now, it’s a no.”
Keep it simple
“Shop online, delegate where you can and remind yourself that Christmas isn’t about having all the bells and whistles,” Noosha says.
“As well as enjoying time with family and friends, the end of the year is about creating the opportunity to drop your anchor and take a break.
“That’s the best gift anyone can give themselves.”
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Written by Karen Fittall.
