3 Ways To Feel Centered When You’re Overwhelmed
If I had a dime for every time I said, "I'm so overwhelmed," I could have probably retired COMFORTABLY at the age of 35. Let's get honest; I could have earned an entire lifetime of lucrative income in 2020 alone. We could combine our efforts and bring the whole country out of debt.
Overwhelmed has, unfortunately, become the most used adjective of our time. It ranks right up with the latest "good/fine version." If you ask someone how it's going or how they are, you will most likely hear some version of:
"I'm good, BUT Overwhelmed/Tired/Busy."
This leaves one to wonder: are you good or overwhelmed? Or are the cyclical thoughts getting in the way of productive action leading us to the constant state of being overwhelmed and stressed?
Let's dissect this for a moment. It's not to say that you AREN'T ever overwhelmed. But humans generally do not process or manage stressful situations as efficiently as people used to. Subsequently, our thoughts and feelings often take over our behaviors and actions. The level of what we claim to be "multi-tasking" is at an all-time high which can be challenging to process and focus on any given task with intention. From a historical perspective, it is relatively easy to see how the brain is inundated with stimulation compared to 25 years ago. This level of overstimulation is directly related to feelings of overwhelmingness. I could break down the number of GB a brain attempts to process in a day compared to 20 and 60 years ago. But that math alone will overwhelm me, and I don't have that much desire to take action, as you get the point.
Change How You Talk
Literally. Stop saying you're overwhelmed. Seriously. While it is valuable to talk about your feelings, constantly addressing how you're overwhelmed will only heighten that anxiety, thus leaving you to feel more overwhelmed." Your SELF-talk can negatively impact your emotions and subsequent actions! It can result in repeating the narrative, which could have been more effective and productive.
You may be going through a tough season, and your feelings aren't wrong, but your attempt at organizing and managing them may be less than helpful. If you find yourself stuck in that cyclical mindset, the best thing you can do is force yourself to speak about change. Say (out loud if you have to), "I am capable of getting through difficult times. I am organized and will figure things out". Find a mantra or affirmation to reset the tone of your day and then zero in on taking intentional action on one thing at a time.
2.) Take 5 Min to feel good.
Do something for 5 minutes that you enjoy. It is helpful to eliminate social media during this time. While it can be enjoyable and a way to "escape," one can quickly get into a sound rabbit hole, which doesn't help eliminate overstimulation. Additionally, it can become even more daunting if you struggle with comparisonitis (another topic for a whole other post). This isn't 5 minutes to do a quick load of dishes or laundry. Yes, that would feel good because you're getting something done, but that's not about YOU. Spending 5 minutes focused entirely on YOURSELF will ultimately leave you more productive and fulfilled. Your joy. Your identity. Your feel-good actions.
For example:
*make a cup of tea or coffee and sit with it in stillness
*step outside and listen, observe, and breathe (or go for a quick 5 min walk)
*listen to music or have a dance party (who cares if it's a party of 1-when in doubt, dance it out)
*meditate and center your breath
*close your eyes and just rest (set the alarm, so you don't accidentally fall asleep)
*send someone a note or text telling them you are grateful for them (I would avoid phone calls as that may go longer than 5 minutes)
*whatever small quick action that brings you joy-DO IT! Get centered back on YOU and your thoughts and feelings!
3.) Brain Dump It.
There are countless ways to do this, so choose what works for you. I know people swear by morning journaling, but for me, that is not something I want to try to work into my morning. My brain barely functions on autopilot of getting the kids out the door and the dogs taken care of. It is not the time to dig deep into my feelings; however, if that works for you, great if not-IT'S OKAY! Find a method that does. The point of this activity is to recognize it is beneficial to get "mentally ready" or "mentally detox" sometime in the day, just as if you were to get physically ready before you leave the house. Jot down your top 5 MUST DO's for the day. This is only limited to 5 things because, let's be honest: we already know our "to-do" list is longer than a Rite Aid receipt but pinpoint the five tasks that are a priority today and focus on those first.
Additionally, give your brain space throughout the day. Have some tools or systems accessible to help you with all the other "things to remember" that pop up throughout the day. A space for notes on your phone that you can put things into if you're out running around. An agenda that you can make long-term or short-term lists on throughout the week. Post-It notes in places you will consistently see them. I am known for jotting down ideas, affirmations, and mantras on my bathroom mirror in expo marker in the middle of the night. (Does anyone else wake up with statements or reminders?)
It doesn't matter how you do it-just clear your head of excessive thoughts by putting them down on paper (virtual or otherwise), so you can continue to focus on the tasks at hand.
It's true: these steps aren't natural and take a little bit of practice but what's great about them is they can be customized to your schedule and personal needs. The critical thing to recognize is once you work them into your daily routine, you will feel a mental and physical shift in your ability to tackle the day.
Warriors don't just survive. They thrive. Let's Warrior Forward.
