I’m a psychotherapist and here are five ways to reduce end-of-year stress

The last period of the year is generally intense because demands are increasing in various areas: professional, academic, economic, social, family, etc. To this is often added a self-pressure to evaluate our objectives or our achievements made during the year.

It is not surprising that this accumulation of situations takes us out of our center and causes us stress, overwhelm or anxiety.

I’m a psychotherapist and here are 5 ways to reduce end-of-year stress

To experience a better end of the year, through 5 practical invitations, the academic and director of Diploma in Relational Mindfulness and Well-being Practices taught by the School of Psychology of the AUI, Claudio Araya , proposes to face the stress of the end of the year by rediscovering the human connection with others and among themselves, by practicing full presence, by cultivating an empathetic and compassionate attitude to reconnect with the roots of our common humanity.

“Intentionally cultivating shared humanity and social connection can be a wonderful antidote to coping with the stresses and demands of the end of the year, it is within reach and we can turn to it when we need it,” he explains. Araya . Below, 5 invitations or ideas to better face these last days of the year:

• 1 . Take small daily breaks to connect with your own needs. Within the limits of your possibilities, look for spaces of silence and calm, moments that help you feel more balanced and serene. These can be 2, 3 or 5 minute breaks.
• 2. Seek to connect directly with the people who matter to you, Social connection is an antidote to stress and feelings of loneliness. It doesn’t have to be extended time or another end-of-year requirement. It might be helpful to make a phone call, send an email, or take a moment to share tea or coffee.

• 3. When faced with the task of completing a self-assessment, pay particular attention to what you value that happened during the year. Acknowledge the circumstances you have faced and treat yourself with compassion and kindness, just as you would treat someone you care about who has experienced similar circumstances. Pay particular attention to the emergence of self-critical, excessively demanding and punitive voices. Research shows that self-criticism and self-punishment not only do not contribute to well-being, but also do not improve your performance.
• 4. Make micro-gestures that help you connect with the humanity you share with others, simple details like a smile, a greeting, saying thank you or appreciating what others are doing, These can be gestures that change your day and that of others.

• 5. Finally, take the time to listen to others or help them with whatever they need, even if it’s small acts. Research has shown that considering and helping others also brings benefits to the well-being of the person performing the altruistic action. Thinking of others is a good idea for others and also for ourselves!