It’s the most wonderful time of the year. But you know better. Everyone else might be ding dong merrily on high, but it feels like your battery is slowly draining.
Every store you walk into is lit up with festive decorations and blasting Boney M. Your kids tug on your shirt, begging for this or that for Christmas. And all you want to do is crawl into a corner and stay put.
No, you’re not the Grinch that stole Christmas. What you’re experiencing is end-of-the-year fatigue. Unlike burnout, the exhaustion you’re feeling is temporary. That doesn’t mean it’s less severe. If not handled properly, it can result in the dreaded Big B.
The stress associated with this time of the year can be overwhelming. We’ve just come out of Thanksgiving celebrations, and Christmas is a heartbeat away. Thankfully, there are ways to get from frazzled to festive.
Lighten Your (Mental) Load
Nutritional biochemist Dr Libby Weaver is a big believer in stress being relative. She tells MINDFOOD that things that might cause you anxiety are more easily dealt with by others.
For instance, if the school pick-up this time of the year drives you up the wall, ask your partner or a fellow parent to do it instead. Dr Weaver emphasises the importance of considering your perception of pressure and urgency.
And when it comes to saying no, don’t be afraid to tell the truth, and that you don’t have the capacity right now to take on more tasks.
Mentally, you’re probably checked out and fantasising about dunes and salty air. Yet, it doesn’t hurt to speak to a mental health professional. Licensed mental health counsellors are equipped to ease your emotional load.
Many have a doctoral degree in counseling, which is why they’re there to support your well-being by giving you actionable advice to get you back on track. These professionals are passionate members of their communities, advocating for social justice and spotlighting mental health issues.
American International College (AIC) notes that individuals previously unable to complete their doctorates are now opting for the online route. Online counselling doctoral programs are designed for postgraduate students with a master’s degree in psychology or a closely related field.
Create New Habits
Your TEDx talk bestie, Mel Robins, says there are two kinds of people: those who internalise their goals (innies) and those who externalise their goals (outies).
Without the risk of sounding like an episode of Severance, stay with us on this one. Robins clarifies that people who externalise their goals are twice as likely to achieve them, whereas those who internalise their goals are not.
How does this look in everyday life? Simple. Visualisation. To create new habits or goals, use physical cues, such as posting a sticky note on your bathroom mirror.
The Every Girl writer Aaliyah Alexander attempted Robbins’ five-step method to create new habits. Alexander’s goal was to establish a better morning routine.
Her biggest challenge was realising she had set goals in the first place. So, on Robbins’ advice, the content creator placed daily reminders around her home. Months into a refreshed morning routine, Alexander says she’s feeling more relaxed.
No, the Universe Isn’t Punishing You, But…
Breeanna Kay, host of the Rebel CEO podcast, says that the universe isn’t punishing you. It’s prepping you. We couldn’t agree more.
Unfortunately, the end of the year is also the time when most workplace hazards occur. EcoOnline released data revealing the culprits behind this rise. The company’s research examined the environmental, health, and safety measures that businesses take to protect employees.
Aside from the usual seasonal illnesses, the most significant holiday dangers for North American workers are preventable. The top three are: exhaustion from heavier workloads (45%), dealing with adverse weather (40%), and being stressed or rushed to meet deadlines (39%).
All Work and No Play
No matter how many times you claim your job is just something you do for a salary, you know it’s a lie. For many people, their work defines who they are, making it challenging to disengage outside office hours.
A study published in Contemporary Accounting Research identifies two strategies to reduce end-of-year work fatigue. Researchers first surveyed 44 accountants about their work habits. They then ran a controlled experiment with 179 participants to test the relationship between fatigue and microbreaks.
Taking microbreaks during working hours and receiving supervisory support were shown to improve sleep quality and next-day energy.
Magnesium Fuels Your Body
Nutritional deficiencies can disrupt the body’s natural processes and affect how you feel.
Consult your doctor or a healthcare professional on how to incorporate nutrient-dense foods into your diet. They suggest a multivitamin or a nutritional supplement. Another thing to consider is a magnesium deficiency. Discuss the possibility with your MD before taking action.
According to the Cleveland Clinic, early symptoms include fatigue and stiffness. Your body relies on magnesium for numerous essential tasks that keep you healthy. It helps regulate your blood pressure and blood sugar, supports the creation of protein, bone, and DNA, and plays a key role in both muscle and nerve function.
Dr Naoki Umeda, a specialist in integrative medicine, advises that adult men need approximately 400-420 mg of magnesium daily. Adult women require about 310-320 mg.
Foods high in magnesium are:
- Greens
- Dry beans
- Nuts
- Seeds
- Whole grains
Also, include good-quality protein, healthy fats, and whole-food carbohydrates in every meal. This combination helps keep your energy steady and keeps you full until your next meal.
Practice Gratitude
It’s hard to be grateful when you’re crying into a sink full of dirty dishes and using your inner voice to rage against your bad fortune.
The truth is that emotional and spiritual exhaustion often accompanies physical depletion. Slowing your pace, getting out into nature, and practising gratitude can help you feel balanced again.
Positive Psychology claims that gratitude is a powerful human emotion. In fact, it’s so strong that it activates some regions of the brain. The American Brain Foundation supports the notion with science-based evidence.
Science Behind Gratitude
When we feel grateful, our brain releases chemicals that activate several key areas, including the medial prefrontal cortex, the ACC, the ventral striatum, and the insula.
These parts of the brain help us think clearly, make decisions, understand our emotions, and stay motivated. Gratitude also affects the limbic system, namely the hypothalamus.
This can increase serotonin and signal the brainstem to release dopamine. And we love dopamine. It’s the chemical that helps us feel content and encourages us to feel grateful more often, leading to a more positive outlook over time.
Parents Also Need a Break from School
The final stretch of the year is in sight. One more push and you’re almost there.
Richard Ramos, founder of Parents on a Mission, tells the online publication Parents that this is where strong family leadership takes precedence. “You don’t need to be operating at full energy; you just need to show up and be present.”
Ramos encourages parents to be honest about how they’re feeling. You’re allowed to tell your family that you’re having a hard time, too. Let them know you see their fatigue, too. That kind of openness and support can make a big difference, he adds.
Remind your kids that the school year is almost over, but also don’t lose sight of the present. Education expert Christine Carrig adds that counting down to summer can make children feel they only need to endure the last few weeks rather than make the most of the time they have left.
You, as a parent, shouldn’t aim for perfection during this final stretch. “It’s OK if lunch isn’t picture-perfect or if they wear the same hoodie three days in a row,” says psychotherapist Janet (Bayramyan) Generales. “Focus on the basics: good sleep, enough food, meaningful connection, and a bit of structure.”
Checking In
This year has been a tough one, and yet you’ve made it through, unscathed, and shall we suggest, intact?
Take the time to feel all the feels. Whether you’re frustrated, angry, or just plain tired, permit yourself to acknowledge those emotions. Attend clinical mental health counselling sessions with a licensed professional counsellor. Don’t be scared to share your true feelings with these counselling professionals.
And if the festive decorations are still playing hide-and-seek somewhere in the attic, and the Christmas tree has seen better days, that’s fine. The world isn’t going to end. Time won’t stand still. Let the kids have their meltdowns. Buy that extra bottle of wine. Take that hour-long bubble bath.
Do everything possible to ensure you enter the new year feeling refreshed, recharged, and reinvigorated.
Alexa, play Nina Simone’s Feeling Good.
“Birds flying high, you know how I feel. Sun in the sky, you know how I feel.” Sing it, Nina!