As the year draws to a close, many people may find themselves feeling mentally and physically exhausted. Work deadlines, financial pressures, family commitments and the desire to finish the year on a high note can all contribute to mounting stress.
Also see: Feeling unwell? These physical signs could be linked to stress
While occasional stress is a normal response to demanding situations, prolonged workplace stress can contribute to burnout.
The World Health Organisation (WHO) describes burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It is characterised by exhaustion, increased mental distance or negativity towards work, and reduced professional efficacy.
The good news is that there are practical ways to manage stress and create more breathing room during a busy period.
Prioritise what really needs to be done
When your to-do list seems endless, trying to tackle everything at once can make you feel even more overwhelmed. Separate your tasks into categories such as urgent, important and can wait. Focus on the most pressing responsibilities first rather than putting unnecessary pressure on yourself to complete everything immediately.
Set boundaries around work
Year-end deadlines can make it tempting to work longer hours or remain connected to your workplace after hours.
Establish clear boundaries between your work hours and personal time whenever possible. This could involve avoiding work emails during your personal time or designating a specific hour to put away your work devices. The American Psychological Association recommends creating these work-life boundaries and taking regular breaks from work-related activities to allow yourself time to recharge.
Make time for proper rest
Rest is not something you should only consider once you have completed every task. Schedule regular breaks throughout your day and make time for activities that allow you to mentally disconnect from work. Even a short walk, reading, listening to music or spending time with loved ones can provide a change of pace. World Health Organisation also recommends maintaining a daily routine that includes time for meals, exercise, family and recreational activities.
Also see: How to reduce stress without spending money
Protect your sleep
Late nights may seem unavoidable when you have deadlines to meet, but consistently sacrificing sleep can leave you feeling even more exhausted. Try to maintain a consistent sleep routine and create a relaxing wind-down period before bed. Limiting stimulating activities and caffeine later in the day may also help support better sleep.
Learning to say no
The festive season can bring additional social events, family commitments and financial obligations.
You don’t have to accept every invitation or take responsibility for every request. Consider which commitments are genuinely important and permit yourself to decline things that would place unnecessary pressure on you.
Taking your leave seriously
If you have annual leave available, consider using some of it to properly disconnect from work. Taking time away from work can provide an opportunity to rest and recharge.
However, if the conditions causing chronic stress remain unchanged, time off alone may not address the underlying problem. Long-term burnout may require changes to workload, expectations, resources or workplace support.
If stress is becoming difficult to manage or is affecting your daily functioning, consider speaking to a healthcare professional or mental health practitioner. The World Health Organisation also notes that persistent stress that affects functioning can require access to healthcare.
Also see: Best hobbies that help reduce stress after a long day
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