As the year ends, we often see looming ahead of us all the changes on the horizon. “Change fatigue” occurs when people just cannot keep up with the pace or volume of change coming their way. For small initiatives, the physical and psychological effort might be low, but as more changes begin to overlap, a person’s ability to successfully cope can become strained.
I recently had conversations with several people about how exhausted they are. These conversations happened with women and men, many of whom cited year-end fatigue. They talked about changes at work, such as new projects, new technology, mergers, and acquisitions. Many also mentioned shopping for and shipping presents, attending parties, traveling to visit people, sending out cards, and continuing those memorable holiday traditions through baking, cooking, and decorating.
From studying the neuroscience of change, I’ve learned how it can affect productivity and positivity, impacting our organizations and our relationships. Hearing the stories of my burnt-out colleagues got me thinking about how to conquer year-end fatigue, as we try to create festive holiday experiences both at work and at home.
Here are nine tips to deal with fatigue this holiday season. Consider how they might help you or the people you work with.
1. Permit yourself to say no.
We often say yes out of habit, or from not wanting to disappoint others, but it’s okay to have limits. Remember, it takes an average 40 to 50 repetitions to form a new habit, and until we get there, a new behavior will feel a little awkward or even uncomfortable. But saying no to some things will make the other things — the ones that matter to you most — more enjoyable.
2. Give experiences instead of gifts.
Research shows that having experiences make people happier than physical gifts. So instead of buying more things, think about certificates to museums, concerts, bowling, etc. Make thoughtful choices and write a short note about your wish to give them a new experience and memory.
3. Use services and apps like Alexa, Siri, Shutterfly, GrubHub, etc. to help manage the load.
Technology can make our life easier if we use it to remove burdens rather than add to them. You might use voice activation systems to set up your appointments or order your pre-cooked turkey from a local store (my favorite discovery).
4. Combine things in creative ways.
The sheer volume of everything we try to accomplish over the holidays is insane. Think about it — shopping, traveling, writing and sending cards, finalizing budgets, baking cookies, singing carols, going to parties, writing year-end reports…ugh. It’s not humanly possible, so after you have said no (see tip #1), look for ways to combine some of them. For example, instead of having coffee with four different friends, can you make it one lunch. Or turn card writing or present shopping into something you do with friends or family. At work, add some music and cookies to the year-end tasks to build a sense of community in the workplace. Just remember that people celebrate different holidays so make sure everyone feels included.
5. Add music to whatever you’re doing.
Have you ever wondered why you can remember the lyrics to thousands of songs? Music is neurologically powerful. It gets wired in all the regions of our brain, making musical memory nearly indestructible. Music therapy yields powerful results for anyone with brain injuries and trauma). Music can be calming as well as festive, and it’s part of every cultural heritage in the world. So go ahead and turn on those carols or jazz or whatever makes you happy. Music does the body good. I highly recommend the documentary Alive Inside: A Story of Music and Memory.
6. Manage stress with time in nature.
Being outside near nature has a proven calming effect on our nervous system because our brain recognizes the natural pattern (called a fractal) in all living, organic matter. So get outside, walk in the park, stare at the clouds. And put your phone in your pocket. Or better still, turn it off. Even a few minutes in nature will do wonders for your sense of calm, especially if you let yourself be fully present. Bonus: it also boosts creativity so you just might find yourself an aha! Moment about something in your life.
7. Enjoy the soothing power of water.
Water Is a powerful aspect of nature that we get to experience in our own homes. It’s why we often get our best ideas in the shower — they naturally provide soothing white noise and a rest from most visual stimulation, which opens the mind to inspiration. The mere sight or sound of water has the ability to promote wellness by lowering cortisol, increasing serotonin, and inducing relaxation. This is the “blue mind” state that Dr. Nichols identifies in his book of the same name. Water floods our minds and bodies with endorphins and positive neurochemicals, putting us at ease. So, walk in the rain, sit by a river, or take a long bubble bath.
8. Do a mindfulness practice, like yoga or meditation.
I cannot state strongly enough how adopting a mindfulness practice will help your life. I came to mindfulness reluctantly (OK, kicking and screaming) but after reading the enormous amount of convincing research, I started my own daily ten-minute practice. There are lots of ways to try mindfulness with apps, recordings, local classes, and books. I encourage you to try for at least three to four weeks and see what you notice in your own life. Check out the book “Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body” by doctors Daniel Goleman and Richard Davidson. It makes a great gift, too.
9. Express gratitude.
In the season when we are told we should want more, it can be great to focus on what you already have. Study after study has shown that expressing gratitude is one of the most direct and fastest routes to happiness.
Here are some easy ways to express gratitude at home and at work:
Tell people why they matter to you. You can do this verbally or in writing but just a short note is enough to make you feel good and give the recipient a boost too.
Count your blessings, literally. Get out some paper and pens and make a list. My family sits down to hot cocoa as we write out our blessings on nice present tags. Then we string them together and hang them on a wall. It’s our version of the 12 days of Christmas but it works nicely with Hanukkah, Kwanzaa, or whatever tradition is meaningful to you.
Help someone else be grateful. The holidays can be a tough time for many people who are alone, or homeless, or dealing with a tragedy, illness, etc. Giving to others is a great way to express your gratitude, so consider donating your time or money to a local organization. You’ll be amazed at how much an act of kindness boosts you up as well.
Dr. Britt Andreatta is an internationally recognized thought leader who creates brain science–based solutions for today’s challenges. As CEO of 7th Mind, Inc., she draws on her unique background in leadership, neuroscience, psychology, and learning to unlock the best in people and organizations. Andreatta has published several books on the brain science of success including “Wired to Connect: The Brain Science of Teams and a New Model for Creating Collaboration and Inclusion.” As the former Chief Learning Officer for Lynda.com (now LinkedIn Learning), Andreatta is a seasoned professional with more than 25 years of experience. She regularly consults with businesses, universities, and nonprofit organizations on leadership development and learning strategy. Corporate clients include Fortune 100 companies like Comcast, Apple, EY, Microsoft, Domino’s, Franklin Covey, TransUnion, and Zillow. She has over 10 million views worldwide of her courses and is a TEDx speaker.