Five psychological hacks to help you unwind over the festive period

2023 has been another challenging year for the charity sector. The cost-of-living crisis provoked a cost-of-giving crisis. And charities have suffered as a result. 

They’re having to adjust to rising costs while managing the added challenge of people needing them more than ever, while donor income is squeezed.

And it’s all been compounded by staff shortages.

It’s no surprise that 36% of charity sector employees are suffering from professional burnout, and 35% more are on the brink.

Roll on Christmas

The festive break is the perfect opportunity to grab a glass of mulled wine, put your feet up and enjoy some much-needed R&R.

But that’s easier said than done. For some of us, relaxation doesn’t come easy.

To help you switch off, we’ve compiled five top tips from experts in the fields of health, science, and psychology.

1.     Practice ‘doing nothing’

“If you spend most of the year being highly productive, relaxing and experiencing ‘stillness’ may feel like wasted time,” says Dr Jason Culp, a naturopathic doctor at the multiple award-winning Chiva-Som spa resort in Hua Hin, Thailand.

“However,” he continues, “it is within these moments that we become fully aware of the present, letting go of what we have done and what we should do.

Practicing present-moment awareness is one of the easiest ways to drop into holiday mode.’

He recommends yoga, meditation, and simple breathing exercises to induce relaxation.

Need a little encouragement? Check out Vinyasa yoga expert Max Strom’s popular TedX talk, ‘Breathe to Heal’.

2.     Get in the water

If meditation isn’t for you, why not give cold water swimming a go?

Joe Minihane, writer of Floating: A Life Regained says, “going for a wild swim is a surefire way to decompress. The fact you can’t take your phone in the water with you means the only things you need to focus on are kicking your legs, moving your arms, and slowing your breathing down.

Research has shown that just three minutes spent in cold water has an anti–inflammatory effect, helping to reduce stress. Throw in a quick hit of dopamine, a post–exercise endorphin rush and you can swim back to the beach or lake shore certain of the fact you’ll have washed away the worries of work.”

We know what you’re thinking. Its winter. It’s the UK. The water will be freezing.

You’re right. But the colder the water, the better it is for you. So, check out the Bluetits Chill Swimmers website, find a local group, and start reaping the rewards.

3.     Get back to nature

Another powerful de-stressor? Nature.

A study published in Frontiers in Psychology found that just twenty minutes in the great outdoors is enough to significantly reduce cortisol levels.

Dr. MaryCarol Hunter, Associate Professor at the University of Michigan and lead author of the research said, “we know that spending time in nature reduces stress, but until now it was unclear how much is enough, how often to do it, or even what kind of nature experience will benefit us. Our study shows that for the greatest payoff, in terms of lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes each day sitting or walking in a place that provides you with a sense of nature.”

The American Heart Association also recommends spending time outside to reduce stress, anxiety and boost your overall mental well-being.

4.     Practise self-awareness

Many of our decisions are made on autopilot.

Psychologists call this ‘System 1’ thinking. It’s fast, unconscious, and prone to biases and errors.

To break a habit (i.e., checking our work emails every ten minutes when we should be enjoying some downtime), we need to engage ‘System 2’ thinking, which is conscious and controlled.

Ready to switch? Psychologist Peter Willis recommends doing the following:

• Take 5 deep breaths and close your eyes.

• Become conscious of the touch of your keypad or the phone in your hand.

Then ask yourself the following two questions and think through the consequences.

“What am I saying yes to by opening my emails during my holiday?”
Consequences: “I’m encouraging my boss to intrude on my personal space.” Or “I’m saying yes to more stress and possible burnout.”

“What am I saying no to?”
Consequences: “I’m saying no to quality time with my son.” “I’m saying no to giving my body and mind time to recover.”

Questioning the consequences of our actions is a simple way to interrupt the habit cycle. 

5.     Bargain with yourself

For some of us, the act of taking time off can result in an immense amount of unavoidable guilt.

Data published by the Pew Research Center in May 2023 found that nearly 49% of workers surveyed say they don’t take leave for fear of falling behind at work. 

If you struggle with holiday guilt, psychotherapist James Ullrich’s advice is to “negotiate a deal with yourself. Try striking a bargain to put a little bit of work in here and there, in return for extended downtime.”

Make a commitment to work for three hours in the morning, then relax for the rest of the day. And stick to it.

Happy Christmas from the Bamboo team!