Recently, I have noticed that there is a collective scream of overwhelm. With kids going back to school in person, virtually, or some hybrid version of both, caregivers are figuring out how to maneuver this new world and all of the expectations. People are dealing with discrimination and hatred, and we live in communities where the collective daily life has been altered by current events. This doesn’t include all of the stressors that have been there all along. Of course people are feeling challenged, but it doesn’t mean that they need to live in a state of constant overwhelm.
I have some pointers on how to deal with all of the stressors when life feels overwhelming:
- Breathe
You might be saying, “Yeah, of course I breathe.” But, I don’t mean just breathe like you do all day every day. I mean, take a deep breath that allows you to fill your belly, then exhale all of the stale air from your lungs and repeat. Do this three times. By breathing deeply into your abdomen, you stimulate your Vagus Nerve, which is responsible for lowering your heart rate and reducing anxiety and stress. It’s so simple, but so effective!
- Make a List
Write down all of the things that you need to do. Once you have everything on paper, you can decide what must be done immediately and what can wait. Placing your to-do list on paper allows you to feel more organized, gives you clarity, and helps you to remember without having to keep repeating all of your tasks in your head.
- Set Boundaries On Your Time
Your time is valuable, and we all know that there are only so many hours in a day. Yet, at any given time, there are tasks that others will bring to you that you may feel like you need to do. If you plan your day and use your to-do list to set your priorities, you can either decline the tasks that are requested by others, or you can hold off for another date.
- Notice Your Self-Talk
When you find yourself feeling overwhelmed or discouraged, notice your thoughts. You may be saying to yourself, “I can’t do this,” “I’m going to fail,” or any other negative phrase. If you notice that you’re doing this, trade out the negative self-talk for something more constructive, i.e. “This is hard, but I will get through it.” When you speak to yourself like you are capable, you change your mind, which changes the way that you behave.
- Walk Away
Give yourself a break. When things get hectic, we can get into the habit of staying put and powering through. But if you feel like you can’t focus or you are getting frustrated, get up and walk away for a few minutes. Maybe this means that you go outside for a walk, or that you just walk into another room, but either way, you need to get up and let your mind rest and reset.
If you know someone who could benefit from these pointers, please pass this along. If you have any ideas that weren’t mentioned, comment below. I’d love to hear your feedback.