Navigating Year-End Stress: Strategies for Corporate Workers
As we enter the last month of the year, many of us (especially those in corporate workplaces), find ourselves faced with a daunting pile of responsibilities, and the accompanying stress. The pressure to meet year-end targets, finish projects, and manage personal and professional obligations can become overwhelming.
Below, I chunk down 3 key tips for effectively managing end of year stress:
1) breaking tasks into manageable chunks,
2) focusing on one thing at a time, and
3) prioritising your well-being.
1) Chunking Tasks Down
Create a Task List (make it detailed)
As a therapist and counsellor with lived experience being an employee in a relentless corporate role, my first recommendation is to break your tasks down into smaller, more manageable components. Begin by creating a comprehensive task list. Chunk the tasks down into their smallest steps.
Then, organise the tasks by their due dates, creating your own due dates where appropriate to reflect both urgency and importance. This gets all of the ‘things’ out of your head and onto paper/screen, helping you understand the full scope of your workload and knowing it has all been captured, so you can relax about that. It’s also helpful to add in an estimated time frame for each task, and even a 20% buffer, which helps to create a reality check in relation to the resource you have available (your time), and the resource(s) required to complete this work.
Take One Step at a Time
Your task list may feel overwhelming when you see how much is on it. I recommend putting a fresh sheet on top of your task list (or use a fresh page for online lists).
On this fresh page write down the ‘one thing’ you’re going to work on, and do that one thing. This is a way of changing your view of the colossal mountain of work into ONE THING to concentrate on; one step at a time.
This approach is aimed at reducing anxiety and supporting focus. It also allows for a sense of accomplishment, as each completed step offers a dopamine hit of achievement.
For bonus benefits, take a moment to acknowledge each achievement with your form of a ‘high 5’ to yourself. Feel the feelings that come with doing this, for an extra dopamine boost.
2) Doing One Thing at a Time – supporting you to chunk things down
There are many techniques and strategies that can support you to navigate end of year stress by doing one thing at a time.
Here are a few options that corporate clients often find helpful:
‘The Pomodoro Technique’
Consider implementing the Pomodoro Technique, which involves working in concentrated intervals, typically 25 minutes, followed by a brief, 5 minute, break. This method increases productivity and prevents burnout by allowing your mind to reset between tasks. There are even free Pomodoro timers online that help you to track your intervals.
Unplug and Recharge
Schedule regular breaks to unplug from work. Use these intervals to clear your mind, take a short walk, or engage in deep breathing exercises. These breaks rejuvenate your energy and help you to maintain your focus.
3) Prioritising Your Well-Being
Work-Life Balance
Your well-being is paramount to being able to sustain your work and personal life, and to avoid burnout.
Prioritise your self-care by maintaining a healthy work-life balance. Allocate time for relaxation, social activities, and pursuits you enjoy. For support with self-care and staying on track with your emotional wellbeing, download my free “Self-Care Reminders” resource. Remember that self-care isn't a luxury; it's crucial for preserving, and enhancing, your mental and emotional health.
Open Communication
Find ways to comfortably communicate your needs with colleagues and supervisors. This is often not easy for many of my clients, so please do get support if you need to find new ways to do this effectively. Effective communication eases stress and prevents feelings of isolation.
Celebrate Your Achievements
Remember to acknowledge and celebrate your accomplishments along the way. Recognising your progress enhances self-confidence and reinforces your motivation to keep moving forward, and embeds these habits. Read about BJ Fogg’s findings on this here.
Reflection and Planning
As the year-end approaches, reflect on your achievements and lessons learned. Use this insight to plan for the upcoming year. Setting goals and creating a clear vision for the future can help you feel a sense of satisfaction, control, and more awareness of what keeps you motivated.
Dealing with year-end stress, particularly in a busy, high-pressure corporate workplace can be challenging, but it's not impossible. Breaking tasks into manageable chunks, focusing on one thing at a time, and prioritising your well-being, will help you move through this period with greater ease and resilience.
Remember, you're not alone, and seeking support from a therapist or counsellor can be a valuable resource for managing your stress effectively. I hope these strategies, and a commitment to your self-care, helps you to not only survive year-end stress, but also to thrive as you transition into the new year.
Further blogs of interest:
Create your own self-care plan
Learn emotion regulation skills