Navigating end of year busyness, through Mindfulness
Reminders and tips for managing the busyness and the dynamics the end of year brings.
The challenge - Busyness
The end of a year provides a deadline. A date you’re working towards to finish something off for someone, or to close out something, or to be able to cross everything off your to-do-list. In short, it can be a very busy time.
So, here’s some simple practices you can use everyday, as an antidote to the busyness.
The antidote – Mindfulness
3 mindfulness practices to reduce busyness, so you’re not exhausted before you get to Christmas and New Year’s Eve:
Do just ONE thing
Also called unitasking – do one thing at a time, with focused attention, and distractions managed. Pop the phone on ‘do not disturb’, close down your email, maybe even do a Pomodoro session. If you’re an old-school multitasker, it’s time to rethink this strategy. Studies have proven it’s not effective or productive. Instead, unitasking is where it’s at, supporting increased focus and productivity.
2. Use circuit breakers.
Think of this as a micro moment practice which has the effect of a break in the cycle, a moment to reset and to breathe. One of my favourites is Box Breathing, which is used by the US Navy Seals to focus, and to maintain their calm and cool. Another one is the ‘STOP’ practice. Stop what you’re doing, Take a conscious breath, Observe yourself – either inner world thoughts, emotions and sensations, or outer world - what you observe around you. Proceed, with intention, with the task you’re performing. For more information and a 4-minute guided practice visit this article on mindful.org.mindful.org
3. Build your gratitude super power.
At the end of the day as you lay in bed, take a moment to scan through and consider something that you experienced during the day that you are grateful for. If you forget at night, you can do it in the morning; by lying there a moment longer before bouncing out of bed! For more information see my gratitude blog here or learn more ways to practice from one of my favourite people, Rick Hanson, here.
The challenge - Dynamics
The end of year provides many opportunities (and obligations) to spend time with family, colleagues, or friendship groups, where the dynamics can be less than easy or ideal.
Here’s my top 3 tips for those occasions:
The antidote – Compassion
3 ways to practise compassion to manage relational dynamics in the festive season:
Practice Loving Kindness meditation:
This is a practice of sending heartfelt well wishes to others, and to yourself. While awkward for many when first practising, the benefits are many, with 18 scientifically backed benefits including increased positive emotions, reduced negative emotions, and improved social connection. I’ve detailed how to practice this for you, in my blog on Loving Kindness.
2. Give yourself a Self Compassion break (Kristin Neff):
For example: when you are experiencing a challenging situation during this time, or any time, say to yourself
(there are 3 components to this):
(i) “This is a moment of extreme discomfort” (being mindful)
(ii) “I am not alone, others are experiencing similar difficulties to me” (common humanity)
(iii) “May I be ____________” (fill in the blank with what you need, e.g. “kind to myself”, “patient”, “understanding” (being kind to yourself)
3. Pick your battles; be kind to yourself:
Check in with your energy and decide if Christmas is the time you want to go in to prove a point, or confront someone on their behaviour. As challenging as it may be, can you give yourself a break from educating or correcting at this time, and step away, remove yourself from the conversation, in order to allow yourself to have as relaxed and pleasant a time as possible. This does not mean you condone their behaviour, it is about giving yourself permission to not engage on that occasion. Can you remind yourself this is not a now or never conversation? There can be other opportunities and times when you can do this.
If you’re anticipating challenges over the holiday period, or are experiencing stress, anxiety, depression or any other mental condition please do reach out to your GP, a counsellor or psychologist. Also know there is help, Australia-wide, with these free helplines:
Beyond Blue: 1300 22 46 36
Headspace: 1800 650 890
I hope this blog is helpful to you and please know if you’d like support in navigating your busyness and finding ways to build your resources, and antidotes, please feel free to book a counselling session with me here.
Along with counselling for individuals, I also offer 1:1 or group meditation and yoga sessions, and workplace wellness programs in Melbourne Victoria, or online via Zoom, MS Teams or Webex.