Today is the Winter Solstice; the shortest day of the year and also for many, the last working day before what feels like the shortest run up to Christmas ever. This means that after a few days of festivities we can start enjoying the nights getting shorter and hopefully seeing a little more sunshine rather than the trudge to and from work in the dark.
I recently read a comment from someone on Twitter saying how much they enjoyed the Christmas break as it is the only time that university life really stops- campuses are closed, there is no worry of exams, or exam results looming for those working in schools. However for some reason this year I am struggling to switch off. I have a number of projects which are just taking off, or running over the Christmas break and the last week has been one of increasing stress rather than a winding down to the holidays which I normally enjoy.
I can't be the only one to feel like this- indeed I listened to a podcast on my run this morning (BBC 5 Live's Fit and Fearless) all about Mental health and how to cope at Christmas. I am aware it can be a difficult time for many people for many different reasons, but work stress should definitely not be one of them. For this reason I have 5 top tips for making sure you turn off your 'work brain' and spend the Christmas break doing what you enjoy (whether you celebrate Christmas or not!)
1) Switch off your emails
Turn off email notifications on your phone and put an out-of-office reply on your mailboxes if necessary.
This morning I have turned off the email notifications on my phone so that I don't see that irritating red circle showing me how many unread emails I have. We are hard wired to respond to notifications on our phones, it is a form of conditioning similar to Pavlov's dogs- there is a noise, or a sound and we then get gratification in the form of a text, someone liking our picture or a new follower. Unfortunately often this can turn out to be an email from a colleague after 9pm rather than a message from a friend, a complaint from a client or an unnecessary spam email. Turning off notifications will make your life a lot more peaceful and enable you to stop thinking about tasks at work (even if others don't).
2) Make a To-Do List
Write down all of the things you need to focus on when you go back to work. Then, don't look at it until you are back at work and can act on it.
Have you ever lain awake at night thinking about all the things you need to do; that lesson you need to plan, the resource you need to photocopy or those essays you have to mark. This can mean that your mind is not fully focused on what is going on around you and can be a distraction from spending quality time with family or friends. Giving yourself the space to write down everything which needs to be done (and by when, if you want) will allow yourself to empty your brain and feel safe that you won't forget any tasks when you go back. This is a trick which can also be used when you are worrying about something as it allows you to identify that there is a problem but that there is nothing you can do about it right now. Putting it elsewhere and knowing you have a time allocated to focus on that task or worry means it is less likely to be running through your mind you can focus on the here and now.
3) Avoid speaking to colleagues about work.
I know this is really hard because so often it is easy to slip into 'work chat' with colleagues who you are particularly close to. A few years ago |I was signed off work with stress and although I was very close with my department I had to turn off my phone to become un-contactable for a few days. This meant I spent more time with my family and didn't actively think about work, as that would have led me into thinking about other things which had happened or I needed to do when I was back at work. Christmas is often the time when old friends or family you haven't seen all year are available or back at their family home for a few days- so take this opportunity to go and see them instead.
4) Have a tech- free day.
The blue light generated by screens disrupts our sleep- just 10 minutes on your phone before bed can cause you to have disrupted sleep for up to an hour afterwards. The more time we spend on phones, tablets and computers disrupts our circadian rhythm which can leave us feeling sluggish and tired. There has been more and more talk around the need to unplug from out technology for at least one day a week and over the Christmas period this is especially pertinent. Not only will it help you to avoid work emails, messages and other stress but it also removes the distraction to allow you to focus on spending time with family and friends. Turn off your phone, leave it at home or in the car to allow yourself to really disconnect.
5) Spend time outside with friends or family.
There are numerous health benefits to spending time outside (even if it is a bit grey and miserable rather than the winter wonderland we all would love at this time of year). Fresh air improves your sleep, your immune system and reduces stress. Just looking at a view of fields, hills or and other natural landscape has an immediate physiological benefit- if you happen to be near the sea even better! Go on a Christmas day or New Year's walk, or take the dog on a walk as a group. Not only will you then get the benefits of being outside but also the opportunity for some distraction free time with friends and family. It's hard to think of a full inbox and unmarked books when you're jumping in muddy puddles or looking for the next item on your Christmas walk bingo (see www.go-outside.co.uk for this month's challenge and bingo card).
Taking at least some of my own advice this is me signing off for the blog the Festive period- I'll see you all in the New Year! Have a lovely Christmas :)
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