6 Ways to Banish End-of-Year Stress at the Office
The holiday treats start flowing into the office (cookies=calories), decorations appear in the lunchroom (a dreidel hangs on a Christmas tree), and then the dreaded self-talk begins about what to buy for the secret office gift pool (a stress balls seems apropos).
The festivities have begun, but the merrier trimmings won’t likely override the underlying state of the workforce. A Gallup poll this year found that 70% of the workforce was either disengaged or miserable. An uncertain labor market, work overload, and nudging thoughts about career advancement are enough to have you thinking about jumping on the next sleigh away from the office.
Generally, we all get a bit sensitive with more work-life conflict during the holidays. But workplace stressors like year-end deadlines, office politics, and expectations from the corner office can burn you out and make your eggnog go sour.
While taking it in stride, here are six tools to bring you comfort and joy this time of year, making your workplace holiday experience a little more manageable.
1. Don’t Take Anything Personally
For many people, the holidays can be tough. Old memories or wounds tend to surface, some miss loved ones, and December acts as a reminder of yet another year gone by. Unless you’re a mind reader, you won’t know what’s going on with your colleagues in any given moment, and it’s unrealistic to try to figure it out. Instead, it’s extra important to give people the benefit of the doubt this time of year—accepting that they may be more stressed or pained than usual, and trying your best not to jump into defensive mode if someone lashes out at you.
That’s not to say you should be a doormat. But consider the source before taking things to heart.
2. Determine What Can Wait
With year-end reviews and deadlines on the horizon, we often spend the end of the year stressing over finishing last-minute reports, wrapping up back-burner projects, and squeezing in just one more meeting before the holidays—knowing full well in the back of our minds that it’s not all going to get done.
This year, try this: With any item on your to-do list, ask yourself, “Is it a high-level priority that will impact my good standing at work—or can it wait?” For those second-tier projects, approach your manager with a few solutions, as well as more reasonable timelines in which you can get them done.
3. Practice a Growth Mindset
Whether you’re dealing with a difficult colleague or wondering how to approach a problem at work, positive psychology research smiles upon working through the lens of a “growth mindset,” which opens your mind toward reframing thoughts that make you feel stuck. For example, think of a colleague you’ve perceived as indifferent, difficult, or just set in his ways. Rather than concentrating on his faults or judging him, try focusing more on learning new ways to work with him.
By using a more curious approach, you’ll persist in the face of setbacks, learn from feedback, embrace challenges, and realize your effort can help you achieve more successful results—all of which creates positive emotions that can help reduce your year-end stress.
4. Use Breath as a Daily Stress-Busting Ritual
Incorporating regular deep breathing into your daily routine is the cheapest, easiest way possible to foster a sense of calm throughout your workday. Try setting your phone alarm twice a day for a breathing break (preferably, late morning and late afternoon). Take three deep breaths into the pit of your belly, evenly inhaling to a count of three, holding for a moment, and exhaling to a count of three. Do two rounds of that. Then on a third round, double the length of your exhalation, which triggers a physical relaxation response. Try it—and see how much better you feel about the task at hand afterward.
5. Find Moments of Solitude
It’s almost counterintuitive to imagine that the office can be a respite from the holiday bustle, but finding small ways to take a break throughout the day can really help your sanity this time of year. Take a walk, listen to some music for a few minutes—or if you can—just close your door for some quiet time. You could even try working in a conference room or telecommuting for a day or two.
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.
6. 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.
Don’t let troubles at the office get in the way of enjoying the holiday season. By proactively managing your work stress, you’ll finish the year—and start the new one—in an all-around happier place.
Judy Martin is an Emmy® award-winning broadcast journalist and work stress management consultant who has tracked business news and work-life trends for more than two decades. She is also the founder of WorkLifeNation.com. Her work has appeared on NPR, Marketplace Report, CNBC Business Radio, Forbes.com, Huffington Post, and the News 12 Networks in New York. After the events of 9/11, she combined her experience in news and communications with her life-long studies of yoga, meditation, and breathwork to guide clients toward creatively transforming stress and boosting performance at work. In 2006, she recorded her first CD: Practical Chaos: Reflections on Resilience. In 2012, Judy was chosen by Sharecare.com, a Dr.Oz company, as a Top 10 On-line Influencer on Stress.More from this Author