It’s been a long year and many of us are thinking ahead to next year which can result in anxiety and being overwhelmed. This end-of-year syndrome is a reality, often characterized by exhaustion, especially during November and December, says Dr Hermann Liebenberg, a Centurion-based Psychologist. Lienbenberg says that the pressure won’t last forever and that most people will have a break and a holiday in the not-too-distant future. He stresses that individuals need to be prepared for the holidays as it isn’t unusual for people to get sick towards the end of the year,” he says. If you are already experiencing symptoms of the year-end syndrome, you can consider joining SADAG. SADAG was established twenty years ago to serve as a support network for the thousands of South Africans who live with mental health problems such as depression and anxiety.
Working without the relief of a break leaves people overwhelmed and more likely to experience burnout. According to a recent Gallup study of nearly 7,500 full-time employees, burned-out employees are 63% more likely to take a sick day’s leave, 23% more likely to visit the emergency room, 2.6 times more likely to leave their current employer and 13% less confident in their performance. Studies by Daniela Kaufer who is an Associate Professor at the University of California have shown that acute but short-lived stress is good too because it pushes you just to the level of optimal alertness, behavioural and cognitive performance.
However, being exposed to long periods of excessive pressure or extreme stress in a short period can lead to burnout. Symptoms of being burn out include feeling overwhelmed, hopelessness, loss of meaning in your job, and feeling emotionally drained and unable to cope with the demands of work. According to Natalie Rabson, Wellness Counsellor at Boston City Campus and Business College “Burnout results in physical, emotional and psychological exhaustion, often accompanied by feelings of helplessness, self-doubt, being unmotivated, defeated and fatigued in every area of life. However, there are ways to regain your balance and feel empowered and positive about life once more,”. The World Health Organization (WHO) classified burnout as a “syndrome,” medically legitimizing the condition for the first time.
Rabson shares six strategies to build resilience to stress and keep going until the end of 2019. She suggests (1) Reframing the way you see your work and hanging your attitude can help you regain a sense of purpose and control by looking for something that you enjoy in your work, for example, it could be connecting with others, assisting a fellow colleague or providing a service that impacts positively on someone’s life. She also suggests (2) redefining your relationship to work by noticing patterns such as not switching off when you leave the office and replacing them with a greater sense of self-acceptance, recognition and self-nurturing by giving yourself time out to recharge. Rabson notes that (3) self-care is important and you need to create ways to nurture yourself physically, emotionally and mentally by exercising daily, meditating, eating nourishing foods and getting at least seven hours of sleep each night.
Furthermore, she suggests that you (4) set boundaries by learning how to say “no” to additional requests on your time so that you can focus on your own priorities. Rabson advises individuals to (5) be selective by surrounding yourself with people who have a supportive and positive outlook on life. Lastly, she suggests that you need to (6) communicate. According to Rabson sharing your thoughts and feelings can help relieve stress. It is important to connect with friends, family, your co-workers during these last few weeks of work.
