Health & Well-Being: Avoid The Pre-Festive Frazzle

Halloween has passed, Bonfire night has passed... that means the pressure is ramping up with constant reminders about how many days to go until Christmas. Add in the dark nights and shorter days, and we are all starting to feel a little stressed, exhausted, and anxious.

In the Autumn edition of The Wirral Way Magazine, the lovely Rachael Philpotts gave us some top tips on coping with this time of year. Read on to see the article....

Burnout can happen at any time of the year, but in Autumn and in the build-up to Christmas, the pressure ramps up. This often leaves us frazzled by the time the festive season arrives. Rachel Philpotts from re:Nu and author of The Burnout Bible shares some wisdom with The Wirral Way on why it happens and how to avoid it.

Why do we burn out in the Autumn?

• Reduced daylight: This affects our mood, energy levels, motivation, and sleep. Less sunlight alters our Circadian Rhythm (sleep pattern and quality), leading to sleep debt—a major contributor to burnout.

• Seasonal Affective Disorder: SAD is prevalent at this time of year, and we can feel more fatigued, unmotivated & emotionally drained.

• Vitamin D: We need the sun's UVB rays for our skin to make vitamin D. So less sunshine in the Autumn can lead to lower vitamin D, which is not only vital for our bones, but also for brain health.

• Year-end pressures: Most of us like to take time off at the end of the year, and this leads to increased work pressure/deadlines in the months from October to December.

• Hermit-mode: We’re often less active in the colder months. Less exercise and being more socially withdrawn can lead to lower energy, a lower mood, & poorer stress management. Isolation is also a stressor in itself.

• The C-word: Christmas!! The “most wonderful time of the year” causes many of us “the most stress of the year” through people pleasing, gift buying, financial pressures and increased social commitments. We often over-indulge in alcohol/parties in the run-up to Christmas, which can deplete essential nutrients that keep us mentally focused, energised, & resilient to infections.

• Cold comfort (food): We tend to reach for comfort food in colder and stressful times, which means we consume fewer helpful nutrients that support immune health, mood and cognitive function, e.g. dark leafy greens, nuts, seeds, brightly coloured fruit and vegetables, and oily fish.

  
  

  Four fixes to counteract the frazzle

  Rachel focuses on four fixes: Restore, Engage, Nourish & Reframe.

  • Get outdoors. Go for walks. It will not only keep you active, it will boost your mood and improve your sleep. It’s also a great way to stay connected with others and nature.

  • Sleep consciously: Find the right balance. It naturally lowers our stress hormone Cortisol.

  • Delegate: Whenever you can! Re-evaluate your must-do list. Does this have to be done now? Could it wait until the New Year?

  • Breathe: Just 5-10 minutes of active relaxation each day is enough to offset 24 hours of stress. Best done in the middle of the day, apps like Calm/Headspace can help.

  • Hydrate:· Even slight dehydration can increase anxiousness. Drinking more water can improve your mood!

  • Replenish: Pack your diet with nutritional food such as oily fish and dark greens. Replenish nutrients lost to stress with a nutrient-dense, balanced smoothie.

  • D-check: Get your vitamin D levels tested.

  • Connect: Write a letter or send a card to someone you haven’t seen for ages – you’ll make their day and you’ll feel good too.  

  • Reframe: Yes it’s dark and colder but what about the positives? Autumn leaves, crisp days, lights, family-time, the smell of slow-cooked food, etc. Stop long enough to enjoy and appreciate it. Remind yourself of 3 things you are grateful for each day. It works!

Read the article online, on Instagram or in print in The Wirral Way Magazine.