HOLIDAY STRESS AND WORK-LIFE BALANCE: A SURVIVAL GUIDE

The holidays are supposed to be a time of joy and celebration, but they can also be stressful.

In fact, according to a recent poll conducted by the American Psychological Association (APA), people are more stressed out at Christmas than in any other month of the year—and it's not just because of all those presents under the tree.

I tend to operate in high-productivity mode. Most days, my schedule is booked from morning to night, and?doing?is my way of being.

As CEO of Socialize Commerce LLC, a digital media company, I’ve regularly written about my desire to be more mindful and more present — and as I observe the swift passage of time, I’m reminded that these things don’t just happen. They require intention, as well as the commitment to keep trying despite all the busyness and to-dos.

By the way, a digital media company refers to any company that specializes in the production of digital media - like this newsletter.

So, as we approach the end of another year, I’m recommitting to my mindfulness practices — and I invite you to join me. Maybe it’s setting aside a few minutes each morning and evening (as well as in times of overwhelm) to take some deep breaths and get grounded. Or spending?more screen-free time?with your family, friends, and colleagues.

Or?reviewing your calendar?and?only saying yes?to what truly lights you up.

In each issue of?Life Science Perspective, you’ll find practical, real-life strategies just like these for navigating life’s challenges, navigating the world of work and living more fully.

My hope for all of us this holiday season and as we move into the new year is that we have more moments of noticing the world around us and simply being. That in the swirl of gatherings and celebrations, we can slow down, enjoy the presence of those around us, and focus on what matters most in our lives.

If you’re looking for a thoughtful gift idea this holiday season,?send this newsletter to them — it lasts all year and is an opportunity each month to sit back, relax, and learn.

We have come up with some tips for surviving this holiday season without getting burned out:

Try not to work when you're home.

You’re a workaholic and you know it. You like to be at the office, coffee shop, or maybe the airport, working on your laptop or tablet, with your headset on, chugging coffee and trying to catch up on email before the next meeting or Zoom conference call starts.

Wait - did I just describe myself?

But now it’s Christmas Eve and everyone else is off somewhere enjoying themselves while you are stuck in front of the computer. You don't want an argument with your partner over whose turn it is to cook dinner tonight but they've already given up waiting for you to come home so long ago that they've already eaten—and now they're asleep on the couch anyway because they were tired from all that Christmas shopping.

It's not a good look when someone asks how your day went and all you can do is shrug because there was no time off at all between working through lunchtime and coming home in time for dinner!

Keep your expectations of the holidays realistic.

The holidays are a time for family, friends, and getting to all the things you want to check off your list. But let's be honest—the holidays can also be stressful.

It's easy to set our expectations of ourselves too high, whether that means we think we should have everything finished by December 25 or that we should be perfect at all times (even if our boss isn't).

So let's keep our expectations realistic. The goal this holiday season is not perfection; it's making sure you're taking care of yourself so that you're in good health come January 1st.

Make time for yourself.

There’s no need to feel guilty about taking time for yourself.

Letting go of some of your professional responsibilities can be hard, but your health and happiness is more important than any project. Give yourself permission to relax, whether that means going out with friends or just sitting down with a cup of tea and catching up on Netflix.

• Try yoga or meditation – There are many different styles and approaches to these practices, so find one that suits you best!
• Go for a walk – You don’t have to run marathons or hike mountains; just get outside for some fresh air! As long as it makes you feel better, who cares if it isn’t exercise?
• Get a massage – Massages are great for reducing stress and increasing energy levels (and they don't have to cost hundreds of dollars).

Make sure you're getting enough sleep.

Here’s how much sleep you need:

• For adults, 7-9 hours is ideal (for teenagers, it’s 8-10).
• If you have a job that can be stressful, aim for 9 or 10. If not so much. Your body will let you know if it needs more sleep than that in the form of exhaustion and illness (more on this later).
• Northern hemisphere? Time your bedtime accordingly—your circadian rhythm is different in winter than it is in summer! The sun rises earlier and sets later during these seasons which affects your melatonin levels and makes it harder to fall asleep at night.
• You probably won't know this unless someone tells you though—so try going to bed an hour earlier or later than usual until things start feeling better again

Add a self-care ritual to your routine?

Even after setting hard work-life boundaries and talking through your schedule with your manager, holiday burnout can creep up on you.

“Not only is your laundry staring at you after a long day of work, but so is the box of decorations you need to put up, or that holiday shopping list,”

“This time of year can feel very frazzled.”?

Finding a daily ritual that helps you de-stress can help you stave off burnout.

For me, that’s writing a to-do list each night with a clear set of priorities and goals for the next day. “Practicing this ritual helps me feel like I have a little more control over my schedule, and it gives me the peace and satisfaction of feeling like I’m making progress as I choose to focus on activities that impact me professionally and personally.”

However, you choose to recharge, just make sure?self-care is a priority — not an afterthought.?

“It’s easy to put yourself on the back burner during stressful seasons.

Try to make self-care a priority this holiday season so you don't get overwhelmed by stress.

• Don't be afraid to say no. Self-care isn’t always easy, but it's important. If the thought of heading out for your sister's third annual Christmas party leaves you with more anxiety than excitement, then skip it!
• And don't feel like you have to do anything because others expect or want you to—take time off from work if necessary and make sure that your schedule allows for plenty of rest time when possible.
• Put off tasks until they're necessary or easier times arise (if possible). It can be tempting during the holidays to try and complete as many jobs on your plate as possible while things are quiet at work or home life is low-key enough that any extra hours won't bother anyone else too much.

Don't put off responsibilities and chores until "when you have free time."

If you're like the majority of people around this time of year, your life is probably a little chaotic - ok your life is crazy. You have a lot to do and not enough hours in the day to get it all done.

When I'm feeling overwhelmed with work and life, I sometimes find myself putting off things that need to be done—things that I know will take an hour or two at most but would really help me feel better about my situation.

Things like making doctor appointments, paying bills on time, returning library books (I'm not just talking about books either), sorting through closets or email inboxes...the list goes on!

This isn't good for anyone: it makes us feel worse about ourselves when we realize all that unfinished business has piled up around us; it also keeps us from doing other fun things we might have time for later if only our lives weren't so disorganized!

And who wants to tackle an overwhelming task when there's still so much fun stuff left in the day?

Take a break from the news and social media.

To avoid getting caught up in the news cycle, take a break from your favorite news source or turn off social media altogether. Don't check your phone every five minutes; don't even check it at all if you can help it. And when everyone else is glued to their screens, don't be afraid to disconnect from social media for a few days (or weeks).

Don't be afraid to say "no."

The best way to deal with holiday stress is to be assertive. No, don’t stand up for yourself in an aggressive manner—that won't help the situation. Instead, you should be firm but friendly when standing up for your rights and asking other people to do the same. It's also good practice to be assertive about saying no when something isn't a good fit for you or your needs (for example, “No thank you! I've already got plans that weekend”).

If someone asks what they can do for you around this time of year (or any time of year), let them know specifically what would help—whether it's having lunch together or helping out with household chores like cleaning out closets or organizing drawers—and see if they're able help out!

Accept that you can't pursue every opportunity that comes your way.

You can't do everything. You're human, so you have a limited amount of time and energy. That's just a fact of life.

This means that you have to prioritize what is important to you—and what isn't as important—and let some opportunities pass by without pursuing them. This might sound harsh at first, but it's one of the best things we can do for ourselves (and our loved ones).

The truth is that we can only do so much well in life, so focusing on those tasks will help us prevent burnout later on down the road!

But wait until another day when those responsibilities aren't weighing down upon us so heavily before taking on anything new! This will allow us some time away from our usual responsibilities so we can enjoy holiday festivities without worrying about upcoming projects taking up space in our heads all day long.

Conclusion

You can take these tips and use them to survive the holidays. It's not going to be easy, but if you keep in mind what we've talked about here then you'll have a much better chance of making it through this time of year without letting stress get the best of you!