With everything going on in the world today, it is sometimes hard to miss the warning signs. However, we have a few tips to see if you need a break and how to cope.
Learn Grounding Exercises
If you find yourself overwhelmed and anxious, one of the fastest ways to ground yourself is to focus on your senses, says Lakshmin. “Any activity that brings you into your body will help minimize the anxious chatter in your brain.”
This can be as easy as sitting in your office chair, sliding off your shoes, and putting both feet on the floor. “Feel the ground under your toes,” says Lakshmin. “What does it feel like?”
Listening to music or actively taking in all the surrounding smells on a walk can be a grounding exercise.
Body Scan Meditation
A quick mindfulness exercise like a body scan can be really helpful in dealing with stress, according to licensed clinical psychologist Annie Hsueh, PhD.
“You can scan your body from head to toe, and when you notice any tension in your muscles, simply release that tension.”
Pause And Take a Deep Breath
You’ve heard it a hundred times, but pausing and taking a deep breath can make a world of difference, says psychiatrist Indra Cidambi, MD. “When you feel overwhelmed, your breathing becomes shallow and anxiety spikes.”
The next time you feel yourself getting overwhelmed:
- Try closing your eyes. With one hand on your heart and one hand on your belly, focus on deep breaths from your diaphragm.
- Count to five between each inhale and exhale.
- Repeat at least 10 times, or more if needed. This will immediately slow your heart rate and provide a much-needed oxygen boost to your bloodstream.
Strip Down Your Notifications
It’s easy for your mind to be hijacked by constant notifications from your phone. They might not feel like much of an interruption, but over time, they can deplete your attention and emotional resources.
If possible, turn off notifications for things that aren’t absolutely necessary, such as news alerts, social media notifications, and your work email (especially after business hours).
You can take it a step further by making a conscious effort to turn off your phone for a set amount of time each day.
Sometimes, the best thing to do when you’re overwhelmed is to step away for a few moments, says Cidambi.
“There are clear links between sunshine, nature, and mood. Even a 5-minute walk around the block can help you return to your tasks more refreshed and focused,” she says.
Avoid leaning on Substances
According to Cidambi, you should also avoid leaning on substances like alcohol or drugs to help manage your feelings. “While it may provide a temporary relief, the after-effects can exacerbate anxiety, overwhelm, and stress,” she explains.
Plus, these substances can both tamper with your sleeping and eating habits, which won’t do your mind any favors.
The next time you’re tempted to reach for a beer in a moment of stress, take a moment to go through this list and see if there’s something else that would work for you.
Create Your Own Method For Self-Soothing
Hsueh recommends self-soothing by focusing on your five senses to help reduce emotional overload. Grab something that your senses find comforting and keep it around for moments of high stress.
Write It Down
Journaling is an incredibly effective tool for managing stressors. “This allows you to work through your feelings and even develop a plan for managing them by simply putting pen to paper,” says Cidambi.
When you’re feeling overwhelmed, it can be hard to put pen to paper. To make things easier, just pick one or two things that are on your mind or focus on a single emotion.
Feelings of anxiety and overwhelm often stem from feeling out of control. Stay two steps ahead of yourself by identifying potentially stressful situations ahead of time.
Of course, you can’t do this with everything, but if you know you have a big meeting next week, arrange for some extra support or carve out some time to de-stress afterward.
You could also:
- Ask friends or family to help out with childcare when you know you have a busy day.
- Pre-plan some meals to remove that burden.
- Alert your partner that you might need additional support.
- Tell your colleagues that you’ll be busy on a specific project and aren’t going to be open to taking on more work for a few days.
Reach Out For Help
Don’t underestimate the power of leaning on loved ones when you’re having a hard time. “Turn toward your friends or family for support,” says Hsueh. “You can even let them know how best to support you — would you like them to complete a task with you, do fun activities with you, or listen to you vent?”
Remember that no matter how you are feeling and whatever thoughts you could have. YOU are an amazing person who can offer the world so much. You are not alone; we are here for you.