Jeff Gorter: [00:00:00] Broadcasting from the Business RadioX Studios, here is your R3 Continuum Playbook. Brought to you by workplace MVP sponsor, R3 Continuum, a global leader in workplace behavioral health, crisis and security solutions.

Jeff Gorter: [00:00:15] Hello, this is Jeff Gorter. Vice President of Crisis Response Clinical Services at R3 Continuum. The holiday season is traditionally a time for everyone to celebrate the past year, to reflect and to enjoy time with family and friends. This year, similar to last year, things may seem a bit more different compared to the years before the COVID-19 pandemic. But that’s not to say that the holidays can’t still be a meaningful celebration despite our current challenges.

Jeff Gorter: [00:00:47] Let’s begin by simply acknowledging that the holidays often bring added stress for many of us, even in the best of times, whether it’s stress from personal lives and family issues, or if it’s end-of-year stress as you’re trying to accomplish work deadlines or perhaps a combination of both. With all of that stress compiled on top of yet another not-so-traditional holiday season this year, it’s important to take a step back and realize that the holiday season can still be celebrated, albeit in a different style. It’s important to understand what’s causing the stress to affirm that the stress is understandable, and to learn how to adapt, manage and overcome those stressors, so it doesn’t impact your well-being during a season of celebration. This holiday season provides a great opportunity to honor the past, celebrate the present and look forward to the future with a sense of hope.

Jeff Gorter: [00:01:51] As I’ve said earlier, stress during the holidays is almost as common, almost as traditional as the holidays themselves. But this year, there are a few COVID-related challenges that stand out and aren’t typically your traditional stress factors. For example, having to take a moment to think about safety parameters to assess the risk in gathering with family members may be one of those disconcerting factors for many of us. Along with that, think about your friends and consider, are they in your safe bubble, if you will? With the emergence of the new Omicron variant, should you stay at home or feel free to go out and about and socialize again? Again, I didn’t spend much time measuring the risk of a holiday party back in 2019 or before that.

Jeff Gorter: [00:02:43] Another important note to reflect on is accepting and understanding that grief is an unavoidable part of the 2021 holiday season. Many of you know it was announced this week that the US has topped over 800,000 deaths related to COVID during this pandemic, touching so many of us in deeply personal ways. In addition, some of us may have a kind of grief over ongoing health struggles from long-haul COVID or not being able to spend time with loved ones. These kind of grieves can be subtle and often unrecognizable type of loss, along with other types of grief, like potential changes that this pandemic has brought to my financial security, my sense of safety, and simply not being able to celebrate normal traditions as I define normal.

Jeff Gorter: [00:03:36] On a previous episode, we discussed different types of fatigue that has occurred and become much more normal, much more common over the past two years. And again, we see the impact of one of those, decision fatigue, which is having to, once again, creatively problem solve and answer these questions for ourselves while maintaining a safe celebration with family and friends can bring additional impact, additional stress on an already overburdened person.

Jeff Gorter: [00:04:10] So, what are some strategies that can be used to enhance holiday cheer this year? To start, let’s try and maintain a realistic perspective and avoid catastrophizing the inevitable changes to this year’s celebration. For example, will it really ruin my holiday if I don’t get Aunt Edith’s cranberry dressing this year? Perhaps not. Are there other ways that you can still connect with your aunt and make a substitution for the dressing? Along that same line, perhaps another great way to enhance holiday cheer is to create new traditions, keeping in mind the heart of what you most value, what you most look forward to about the holiday celebrations. Can I still communicate how much I love and cherish those family and friend relationships, even if I have to gather on yet another Zoom meeting or in a smaller but safer face-to-face group this year? I think we can.

Jeff Gorter: [00:05:10] It’s also important to initiate boundaries and set aside time, protect time for self-care. Making yourself a priority. That’s often a challenge during normal times, but even more so after having spent the last 21 months coping with a global pandemic. Many people have found, especially in the context of COVID, that intentionally giving back or supporting individuals or groups that serve our communities will enhance your holiday cheer. Helping others reminds us that we’re not alone, and it isn’t all about us. A healthy perspective at any time, but certainly in the face of this pandemic.

Jeff Gorter: [00:05:55] Through it all, one of the single most valuable things we can do for ourselves and those around us is to cultivate an attitude of gratitude. Research strongly supports that gratitude can have significant healing and sustaining power, especially at the year end and around the holidays. Like I’ve mentioned throughout this Playbook, taking time to reflect on all the good that’s happened this year, believe it or not, is good for you. Some simple strategies to increase your gratitude are to take time and write down even minor points of gratitude throughout each day.

Jeff Gorter: [00:06:33] Studies have shown that doing this small thing, no more than five minutes each day, but intentionally recording the things that went well that you’re grateful about this day can increase your well-being by 10 percent or more. It helps expand your perspective and enhances your self-esteem throughout the day.

Jeff Gorter: [00:06:55] It’s also been found that the more grateful a person is, the wider their social network is. They’re viewed more positively by others, and people want to spend more time with them. Your friends like you better when you’re grateful. By that same token, increased gratitude can improve romantic relationships. Your significant other appreciates you more when you are grateful. And then, finally, gratitude serves as a protective buffer against anxiety and depression. It not only enhances, but it protects. Lastly, from a work point of view, gratitude in the workplace leads to improved decision making and higher levels of engagement from employees. Research supports that it directly correlates with increased meaning and purpose, which can lower stress for employees and ultimately leads to less burnout among the work group.

Jeff Gorter: [00:07:54] After all that we’ve been through over these last two years, be kind to yourself. Be sure to give yourself a break and be grateful this holiday season. While it may be another year where traditions are different, had to be altered than they were before, it’s still another year where we can celebrate the holidays. And that, too, is something we can be grateful for.

Jeff Gorter: [00:08:18] Dealing with psychological well-being and mental health is often a lot easier said than done. R3 Continuum can help. R3C’s tailored solutions fit the unique challenges of the workplace and our best practices in enhancing behavioral health and performance for leaders and employees alike. Learn more about our R3 Continuum services and contact us at www.r3c.com or email us directly at info@r3c.com. Thank you and have a wonderful holiday.