Few deadlines are quite like the end of the year.
Just as we are trying, in the home stretch, to do our best at work to nail that bonus, raise or promotion, we’ve got social events heating up, family events crowding in, and travel and all its various hassles raising our dread. On top of that, we’re taking care of various end-of-year financial tasks, like charitable giving and fixing these 13 money mistakes by year’s end.
And let’s not forget all the gift-buying that we are kicking ourselves for not having finished earlier.
It’s the perfect storm for stress.
But stress isn’t the dreaded beast we all make it out to be.
In a study conducted with two Yale researchers, Shawn Achor, positive psychology researcher and author of The Happiness Advantage and Before Happiness, found, “if we could get someone to change their mindset around stress to see it as a challenge instead of as a threat, they had 23% fewer stress-related symptoms like headaches, backaches and fatigue. The stress was still there but the effect upon the body was completely changed. So stress is inevitable but its effects on us are not. The question is how can we take things like holiday stresses and see them as enhancing instead of as a threat or something that takes us away our energy.”
Don’t let a rotten economy spoil your goals. Use the career and money advice in The Millennial Game Plan to get and stay ahead for good.
Here’s how to make it through this stressful time happier, more productive and better prepared to take on the new year.
1. Use the “add vantage” technique.
If you’re facing what seems like a mountain of tasks, try to think of as many descriptors as you can for each activity. Take, for example, washing dishes. You might start with “bore” or “soul-draining,” but as you go on, you might also remember it’s a chance to feel productive, that you enjoy the feel of warm water, or that it’s nice to engage in a mindless activity for a while.
“The more you do this, the more you realize that there’s not just one reality but multiple realities at any point, so the key is to pick the most adaptive reality,” says Achor. “You could view your work as hectic — and that’s true, it is hectic, but you could also view it as a source of opportunity, and that’s also true. The way we describe that event to our own self and to other people changes the way we think about it. If you are about to have a holiday meal and listing off all the stresses and all the negative parts of that holiday, your family will remember it as a stressful, panicked, unhappy time. But if you focus on meaning, connection, how beautiful things look, then you have a different brain and social script for that event.”
Two activities that help you add vantage points are to cross-train your brain by visiting art museums (seriously — 20-some medical schools require their students to take an art class because a study found it increased students' ability to detect important medical details by 10%), and changing your patterns so you drive a different way to work, talk to a person you wouldn’t normally talk to, etc.
Achor writes in Before Happiness, “Research shows that by simply changing your perspective in the workplace you can achieve greater long-term growth, 37 percent higher sales, and 31 percent more productivity, and perhaps even increase your likelihood of living to age ninety-four by up to 40 percent. “
2. Think about the meaning behind the stress you are experiencing.
If you only think about the stress of an activity, and not its larger purpose, you’ll reap only its negative effects, says Achor. “So if you are stressed about a job interview, refocus on the chances to advance your career, and if you are stressed about a presentation you have to give to an organization, think about how your involvement with that group is making a difference,” he writes.
Similarly, social connection has been proven to help us overcome stress and fend off depression in a variety of settings ranging from work settings to addiction programs, says Achor. He recommends that, when considering your holiday tasks, focus on how they will deepen your relationships instead of viewing them merely as items to be checked off.
If certain triggers distract you from the meaning behind your work and take you down a counterproductive mental path of destruction — for instance, Achor found negative reviews of his books killed his productivity — banish these mental hijackers. For Achor, he kept good reviews of his book at hand and would read some each morning to remind himself of the meaning in his work and jumpstart his productivity.
3. Decrease noise.
Two researchers from the University of San Diego found that the amount of information consumed per capita by Americans has increased 60% from 1980 to 2008 — from 7.4 hours a day to 11.8. Shockingly, these figures exclude working hours.
Achor says that studies show that when your brain is overwhelmed with information, it’s harder for your brain to see positives. What he suggests: “Decrease the noise a little bit — for the first five minutes you get into the car, turn off the radio, or mute the commercials during the football game. Or, have two to three hours a week that you reserve as no cell phone and computer time — turn your brain into basically like noise-canceling headphones, so you can quiet some of that noise and allow your brain to work better at meaning in your life so you can find the positives to move forward in your life.”
4. Set yourself up for success.
How do you re-create this effect at work? When you face a difficult task, remind yourself of times when you’ve succeeded in similar situations. When you think of your competitors, think of as few as possible. (A study found the greatest predictor of performance on an academic test is the number of other test takers in the room, with students competing against fewer students doing better.)
Likewise, when many leaders come up with contingency plans in case of problems, they’re setting themselves up for failure. Instead, think of all the ways you can succeed at your challenge first. “Because what you map first is more likely to become the reality, you should spend your brain’s valuable resources looking for an escape route only once you have mapped multiple paths to success,” he writes.
5. Get a full night’s sleep, and don’t go hungry.
“If you memorize sets of positive, neutral and negative words and then sleep for seven to eight hours, you’ll remember about 80% of all the words a day later,” writes Achor. But if you miss a night of sleep? You’ll still remember a majority of the negative and neutral words but will remember almost 60% fewer positive words. Your brain perceives your lack of sleep as a threat and starts scanning the world for more threats.
On a similar note, a study found that judges have been found to grant many more paroles after lunch than before. “As sugar levels were dropping, their willingness to see the positive and that change is possible dropped, and as soon as they ate again, they could start to see what was possible,” says Achor.
He says there are four barriers to creating a positive reality, which he’s nicknamed HALT — being hungry, angry, lonely or tired — so if you feel any of those things, you need to eat, calm down, talk to someone you love or sleep.
6. Give yourself a head start.
If a store gives someone a buy-ten-get-one-free coffee card, it speeds up that person's purchasing of coffee, says Achor. But if a store requires 12 coffees to get the free one but gives you the first two stamps for free, you’ll actually buy coffees even faster. Why? Even though you still have to buy 10 coffees, you perceive that you’re already 1/6 of the way toward your goal.
“So as as you make to-do lists for the holidays or resolutions,” says Achor, “the biggest mistake we make is we start at 0%, and we don’t show our brain any of the progress we made. So now when I write down checklists, I write down what I’ve already done this day — I already had breakfast, had a couple phone calls. By perceiving that progress you’ve already made, it speeds your brain to achieving the rest of the goals.”
Ditto with New Year or resolutions. When you write yours, note down the accomplishments you’ve already achieved this past year so it’s not a list of things you haven’t done yet.
7. Train your brain to be more positive.
Achor details five steps to happiness and more productivity in his TED Talk, The Happy Secret to Better Work. Every day during the holiday season, write a gratitude list of — you guessed it — things for which you are grateful. Spend a few minutes every day journaling about a positive experience in the last 24 hours. Exercise. Meditate. And finally, send an email expressing your appreciation to someone you love, or perform other acts of kindness.
By doing these things, “your brain’s optimism will stay high for the next six months,” says Achor. That not only sounds like a great way to spend the holidays, but also a great way to start the new year.
Related:
- 7 Ways To Maximize Your Time During The Holidays
- The 7 Ways Successful People Approach Their Work
- 13 Money Mistakes To Stop Making By Year's End
- 20 Holiday Travel Secrets From Industry Insiders
Photo: Daveynin/Flickr
