As the end of year approaches, do you find your mind spinning and your anxiety spiking as you try to get today’s tasks done while also going through a list of tomorrow’s to-do list? You are not alone. End-of-year stress often comes from so much going on at once. You might be balancing holiday preparations and year-end work projects. Or navigating family dynamics while managing your own expectations to have the “perfect” celebration. On top of this, the days get shorter. Routines can be disrupted. And there can also be financial pressures. It makes sense that many people find this season particularly challenging.
We do not need to simply accept the end of year as a stressful season. Let’s talk about a few impactful strategies that can ease some of the challenges. And make this time of year more manageable.
Catching our Automatic Negative Thinking Traps (ANTs). We all have patterns of thinking that can sometimes make challenges feel bigger than they are. These thinking patterns – called ANTs – are common and can happen to any of us. And they can add unnecessary stress to an already busy time of year. One common ANT during this season is Should Statements – thinking in terms of what must be or must be done. You may be thinking things like “I should have everything perfect” or “I should be able to handle this all easily.” Try to pay closer attention to your thoughts. Next time a Should Statement shows up – ask yourself, “says who?”.
Breaking down your time and to-dos. When everything feels urgent and overwhelming, it can help to break it down. Write down everything you have to get done. If you have a bigger task, break it down into smaller tasks that will take no longer than 30 minutes. Once you have your list written out, prioritize it. Consider urgency. This is how time sensitive each task is. You will also want to consider importance. This is how important a task is in the long-term. Then choose three high priority tasks to focus on for the day. You can always add more after completing your first three.
Practicing Present Awareness. When the end of the year leaves you feeling a mix of emotions, it can be easy to lose sight of what is most important. Practicing mindfulness during this busy season can help you slow down and actually enjoy the moments that matter most. If stress or anxiety starts to feel overwhelming, you can practice bringing your attention to the present moment. You can do this by noticing: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
The goal here isn’t to eliminate all stress. Some stress around meaningful events is normal and even helpful. But the next time you find your mind spinning and anxiety spiking, consider using these tools to help you manage end-of-year stress in a way that allows you to live a full and meaningful life.
