MINDSET The KBR Link Mental Health Spotlight
Managing End-of-year Stress
Contributor: Ashley Owens, Senior HSSE Specialist
The end of the year can be a busy time. Project deadlines, performance reviews, family gatherings and personal demands can combine to create high levels of stress. These heightened levels of stress can leave you feeling frantic and can contribute to sleep problems, depression and other health conditions. Stress can also affect your immune system, making you more susceptible to seasonal colds or flu viruses.
You can’t just erase the end of the year from your calendar, so what do you do? The key is to stay resilient and find strategies that work for you. Try the methods below to feel healthier and add some enjoyment to the end of the year!
WHAT
Pressure can come in many forms as we near the end of the year. But trying to please everyone in your life can make it difficult to do anything well. We need to, instead, communicate our needs and set clear boundaries to avoid becoming over-scheduled and over-committed.
HOW
Make a list! This might be on paper, on the computer or just in your mind. What are all of the things on your to-do list professionally? Personally? Now, what are the things that are necessary (like getting groceries or submitting your end-of-the-year reports) and what is optional? Of the optional items, let go of the things that do not support your success and calm as you wrap up the year. This means letting go of unnecessary feelings of guilt or perfectionism and making a conscious choice to meet your own needs. This can be hard to do, but it will give you more energy and focus for the activities you care most about. That’s better for everyone!
WHAT
The end of the year can feel like a race to meet deadlines and attend events. However, it’s essential to maintain the activities and traditions that bring you joy as this lowers your stress.
HOW
Schedule your fun — literally. Put it on your calendar! Maybe you want to make holiday treats, coordinate a party for your co-workers, or go outside and enjoy the changing weather. Great! Schedule those things, no matter how small, and honor your decisions as you would any other obligation. When you make time for the things you love, the end of the year will take on a greater meaning.
WHAT
It’s human nature to dramatize any difficulty. And when multiple difficulties hit us all at once this compounds! Avoid this by keeping perspective.
HOW
Change your internal speech. Instead of “This is horrible” or “I will never finish in time” try a more realistic statement like “This is frustrating” or “It might take me longer than expected, but I will get it done.” Ask yourself how you will feel about the situation in five minutes, five months or five years from now. While this sounds simple, mindset is everything. Our brain is the control room for our emotions and physical response. Set it up for positivity!
WHAT
The end of year can come with long waiting periods: sitting in traffic, standing in line at the store, or waiting for a meeting to start at work. Think of these as breaks!
HOW
When you find yourself waiting, take a moment for yourself — no matter how brief! Take a few deep, calming breaths, listen to an audiobook or podcast, or use the time to come up with three things that are going well for you.
WHAT
Movement is a mood booster! It triggers the release of endorphins (the “feel good” hormones). Take some time each day to enjoy a brief stroll or perform a few stretches.
HOW
Combine your walks with tasks! Need to make a call but don’t have to be on camera? Take it while walking. Data tells us that even 12 minutes of walking increases our cheerfulness, attentiveness and self-confidence. Can’t leave your desk because you are waiting for a call? Sneak in a few stretches. Sit with your feet flat on the floor, hip-distance apart. Reach your arms straight overhead and interlace your fingers, palms facing up. Finally, straighten your elbows and try to get your arms as close to your ears as possible. Slowly breathe and hold for a few counts.
The new year always brings a sense of possibility and opportunity for change. This often results in setting resolutions, which can quickly fizzle out. What if we try a different approach this year?
Identify Your Goals
What would you like to start doing?
What would you like to stop doing?
What would you like to continue doing?
A resolution doesn’t always have to be something new! It could be quitting a habit. Or it could be reinforcing the habits and behaviors that are going well. Once you’ve identified your goal, try these steps:
1 Ask Yourself Why: The goals that resonate with you are the ones that you’ll stick with. Why is this goal worth your time and energy? How does it enhance your life? For example, if your goal is to “get in shape,” then “because I need to” is not nearly as motivating as “because I want to be in a healthy shape to play with my kids.”
2
Believe You Can: Your inner dialogue influences your beliefs, which influences your actions. If you tend to use words like “everything” and “always” when faced with a problem, there’s a good chance you are stuck in a fixed mindset. Work to reframe your challenges and enter a growth mindset. How can we find a solution to the problem?
3
Aim for Better: If you wait for the “perfect” opportunity for your goal, it may never happen. So, jump in and get started! 1% better is better than 0.
4 Flexibility is Key: Progress is rarely linear. There will be ups and downs, and sometimes you may have to change tactics entirely. Remember: your goal isn’t a finish line — it is an important step towards a healthier, happier you!
Don’t be afraid to roll up your sleeves and dive in. You have the power to change your thinking, giving you the power to reach your goals.
At KBR, we ensure help is always on hand when required.
