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 following 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 9 tips to deal with holiday fatigue this holiday season. Consider how they might help you or the people you work with.
- Permit yourself to say no.
We often say yes out of habit, or from not wanting to disappoint others, but it’s ok to have limits. Remember, it takes an average forty to fifty 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.
- 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.
- 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).
- 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.
- Add music to whatever you’re doing.
Have you ever wondered why you can remember the lyrics to thousands of songs? I know I can sing every Madonna song ever written, verbatim, from beginning to end. Music touches many regions of the brain to the point that musical memory is nearly indestructible. Researchers have found many benefits to singing with others, including better cognition and alertness, the release of endorphins and oxytocin that create positive feelings, better sleep, improved immune system, lowered blood pressure and stress, enhanced cooperation, and even longer life! 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.
- Manage stress with time in nature.
The body of a person under sustained, uncontrollable stress will produce various immune responses, such as increasing inflammatory chemicals. The body treats the stress as a physical threat and responds like it would to bacteria or virus, such as the flu, including suppressing motivation and motor movements. In other words, you feel tired all the time, with little energy or desire to get things done. 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.
- 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.
- Do a mindfulness practice, like yoga or meditation.
Research has really shifted my view on the importance of mindfulness practices. Using MRIs to explore how the brain changes, he has compared the brains of long-time meditators (like Tibetan monks), people who have never meditated, and first-time meditators, with astounding results. Even meditating one time changes the brain in a measurable way, and more builds stronger neural pathways. As a result of convincing research, I have become a meditator myself. I use the 20-minute daily meditations from the Chopra Center, led by Dr. Deepak Chopra.There are also lots of ways to try mindfulness with recordings, local classes, books, and The Mindful Workday online course. I encourage you to try for at least three to four weeks and see what you notice in your own life. Learn more in this 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.
- 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. Count your blessings, literally, by making 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. If you’d like to read more check out, Strategies to Encourage Gratitude in the Workplace.