You need some peace and quiet, yet everything around you is speeding up. How do you stay focused on what really matters to you amid the year-end rush? In this blog post, you'll find a wealth of practical strategies to reduce your mental load, maintain your energy levels and protect yourself from year-end stress. And if you're in the mood for some self-reflection, take stock of your 2023 with our new guide. It will help you bring the year to a conscious close and head into the new one with a clear sense of direction.
You need to slow down, but the world around you is speeding up
For the past few weeks, I've needed considerably more sleep. It feels as though a sense of calm is settling within me, as if I, too, need a form of hibernation. This stands in stark contrast to what's happening around me: life is getting increasingly hectic, and the year-end rush is in full swing. Do you feel the same? How do you find your calm when the world around you seems to be moving faster and faster?
The mental load is increasing
Our mental load tends to increase towards the end of the year. With the festive season approaching, invitations pile up, along with all the preparations they involve. At work, there are deadlines to meet and budgets to approve for the coming year. On top of that, many of us feel the need to take a step back and reflect: What went well? What do I want for my future?
All of this adds to our mental load. The term refers to the cognitive effort and mental capacity required to manage different tasks and process information. It includes the mental effort involved in organising, planning and remembering everything we need to do at work, at home and in other areas of life. But mental load isn't just about practical tasks. It also includes emotional and relational demands, such as being attentive and responsive to other people's needs.
In other words, if you want to stay grounded and focus on what really matters, you need to find ways to manage and shape your mental load.
Create mental space and free up energy with practical stress-management strategies
Here is a collection of simple strategies to help you manage your mental load and free up mental and emotional resources. Think of it as a buffet: pick and choose whatever appeals to you and works best for your situation.
Time and task management
Set priorities: Be clear about what's important to you right now. Which people and topics matter most at this time, and which matter less? Do you really need to attend the neighbour's drinks party, or would you rather enjoy a quiet evening at home? This time of year is a good opportunity to find the courage to say no and set boundaries to protect your time and energy.
Break big tasks into smaller steps: Dividing large tasks into smaller, more manageable steps can make seemingly overwhelming situations easier to handle. On particularly busy days, I find it helpful to write a list in the morning of what needs doing in each area of my life and in what order. Getting a few small things done early in the day gives me a welcome sense of achievement.
Schedule breaks: Take short breaks throughout the day. A change of scenery, some fresh air or simply looking away from your screen and into the distance can work wonders. Even better, use these moments to reconnect with yourself. Find a quiet spot, breathe consciously and ask yourself how you're feeling and what you need right now. And don't underestimate the value of a free evening as a proper break.
Mental calm
Set balanced goals: Does the world really come to an end on 31 December, or could you set yourself goals that put balance first? It's important to ease the pressure you place on yourself. Do you really need to make 50 homemade Christmas cards? And three individually designed advent calendars? Decide consciously how you want to bring the year to a close and what you expect of yourself.
Breathe consciously and practise mindfulness: Deep diaphragmatic breathing activates your body's relaxation response. Guided or unguided mindfulness meditation can also help you stay present. Positive visualisation, imagining pleasant things, can shift your focus away from sources of stress, too.
Reduce stimulation: Use the little breaks that arise throughout the day to breathe consciously and practise mindfulness. Resist the habit of endlessly scrolling through social media. This helps reduce the amount of stimulation you're exposed to. Another effective strategy is to wait an hour or two after waking up before switching on your phone. In the evening, let your phone go to sleep before you do.
Physical activity
Relax your muscles: Progressive muscle relaxation involves deliberately tensing different muscle groups before gradually releasing the tension. This promotes both physical and mental relaxation. It can be a lovely ritual to incorporate into your evening routine.
Keep moving: Exercise helps reduce stress hormones and releases endorphins, which can lift your mood. Finding time for exercise can feel difficult when life gets stressful. But the more stressed and tired you are, the less you can afford not to move. You'll often feel considerably more energised afterwards than you did before.
Social activities
Surround yourself with the right people: Have you heard of social contagion? Put simply, we tend to become more like the people we spend the most time with. Especially during stressful periods, it's important to surround yourself with people who make you feel good. People who see you, listen to you and support you, and with whom you can share what's on your mind. Who are your top three? And how much time do you spend with them?
Make room for humour and love: It may sound obvious, but laughter and love are natural stress relievers. At the beginning of the year, during the 12-week programme, one participant told me that he listens to Spanish jokes whenever he's in a bad mood. I thought it was a brilliant idea because of its sheer simplicity. During demanding periods, we tend to forget these basic things. Time to get those endorphins, dopamine, serotonin and oxytocin flowing!
Cut back on caffeine, alcohol and nicotine: Even if plenty of mulled wine and other drinks are on offer at this time of year, you'll be doing yourself a favour by saying no to one or two. I don't drink alcohol, and I used to be the only person in the group who didn't. These days, I'm noticing more and more people around me consciously choosing not to drink. And guess what? You can have just as much fun without it!
Which three strategies will you choose to keep your mental stress levels moderate, or even low, during hectic times?
Remember: different strategies work for different people. Experiment and find out what works best for you.
Even beyond the year-end rush, these stress-management techniques can help build long-term resilience and improve your mental well-being. I use many of them every single day!
Harness your mental energy through year-end reflection
Alongside the strategies above, I've made it a habit over the years to consciously bring the current year to a close and start the new one with equal intention.
Even though it's «just» a number changing on the calendar, I see this as the perfect opportunity to step away from everyday life and ask myself a few questions: What went well? How have I grown? And what am I ready to let go of?
If you'd like to do the same, I've created this guide to support your reflection. Use the mental energy you have to reflect on the past and prepare yourself for everything that lies ahead.
Enjoy your reflection!