Do the days of being calm and carefree seem all but gone? Today is a new day filled with possibilities. Get ready to make the shift from feeling overwhelmed to reawakening the day’s potential. We have a list of easy-to-do tips to reduce your stress and increase your productivity.
Negative Effects of Stress
Since everyone has some level of stress, part of the game of life becomes managing how to not feel overwhelmed by it. There are stressors that can be eliminated, but if you’re an active person with a busy life, you will experience stress. The negative effects can creep up on you if you don’t address them mindfully.
First, identify what the effects of stress look like for you. When you’re feeling overwhelmed, does it increase your anxiety? Does having too much stress lead you to be less productive, or do you notice it impairs your concentration? Stress can be a big distraction in your day that drains you of the energy you need to work productively.
The Implications of Feeling Overwhelmed Regularly
You can’t afford to lose your focus and have your energy get drained from being stressed. Long-term effects of feeling overwhelmed can have physical manifestations like adrenal fatigue, weight gain and interrupted sleep. If you allow your stress to affect you to this degree, it will create a feedback loop that will continue an unhealthy cycle of feeling less motivated. You want to make conscious choices and take deliberate actions to use the tips presented to safeguard yourself from having this happen.
Tips for When You’re Feeling Overwhelmed
The great thing about these tips for feeling overwhelmed is that they will instantly create space between you and the stress you’re feeling. They will give you a sense of what it feels like to have relief in an instant and that feeling is contagious. You want to give your body and mind the reminder it’s possible to get back to a state of balance. As you regularly engage in these practices, you will feel better.
Develop a Movement Practice
Making yourself move is key to having the energy shift in your body. Sure, you move around to get from place to place each day, but you want to be active within your day to keep the blood flowing and positive hormones and neurotransmitters activated in your body. The more frequently you make exercise a top priority in life, the more consistent it will be a contributing factor to regulating your stress levels. Not only will it strengthen your body, but it will release endorphins that positively influence your mood
Asses what’s practical and doable for you at this present moment in time. Whether it’s walking, running, hitting the gym or taking a yoga class, it will be a win-win for your day. Whatever you do for exercise will break you from the stress of the day.
Give Yourself Regular “Time Outs”
There may be days when you feel you won’t be able to slow down, but taking a “time-out” will be more productive in the long run. Schedule breaks at the start of your day and follow them accordingly. You don’t want to burn-out. Regular “time-outs” could be as easy a fresh-air break, a quick phone call, or watching a funny clip on YouTube.
There will be instances when napping is the best the option. While taking a nap is not always a practical choice, if it’s doable it can be a better strategy for being productive long-term, as you’ll feel refreshed and renewed when you wake.
Manage Your Time
If you’re feeling overwhelmed with everything that’s on your to-do list, there are methods out there that can help you. Time management tools will ensure that you finish the important tasks on your agenda. When you increase your productivity and limit distractions, you’ll have an improved concentration and less stress.
Whether it’s an app that lists your tasks in an organized fashion or a time tracker that gives you daily feedback about how you’re managing your time, it’s never been easier to guide your productivity rate. These tools will give you an accurate depiction of how much time you’re spending and how much time you need to get things done. This will lessen the anxiety that comes with feeling overwhelmed, keeping you calm and collected.
Get Comfortable Saying “No”
Are you catching you’re saying “yes” to things when you don’t have the time? This can add to your stress and anxiety if you don’t evaluate when you should say “no.” You don’t have to do a complete 180 turn around and say “no” to everything but curb your “yes’s” enough so you can get relief from being overwhelmed.
You can even find a middle ground in saying “I can’t right now, but I can help you later.” Let there be room to negotiate between having to stop what you’re doing and the possibility of assisting someone at a later time. This will allow you to still be reliable and helpful to others, without you giving up your own productivity or well-being to do so.
Acknowledge Your Achievements
Now and then you have to ask yourself why are you doing any of this in the first place! You have goals and you achieve more than you give yourself credit for, so be sure to acknowledge what you’re accomplishing. You want to exercise your mind to ensure that you continually lean toward the power of affirmative thinking.
If you are a fan of regular task lists, then make a habit of checking off each task you’ve completed. It’s been shown that there’s a positive psychological effect that comes with deliberating acknowledging the completion of a task. You want to maximize that feel-good boost which will counter the stress that comes with feeling overwhelmed. You’re getting it done, honor the process!
Keep a Journal
ournaling can be whatever you want it to be. The idea is for you to have a regular outlet that allows you to reduce the number of thoughts and feelings you have pent up inside. It’s like having a place to deposit them so you can clear space in your head and reduce feelings of being overwhelmed.
If you feel you’re too busy to keep a journal, give yourself lenient parameters about when and how to write. Even if you’re setting aside 5 or 10 minutes to write, it’s helpful and you’ll notice relief of your tensions as you get those words out. You can use a traditional journal and pen, download a journaling app to your phone, or create a document file on your laptop—the choice is yours!
Give Yourself a Sounding Board
Everyone wants to be heard. It’s likely that you’ve got people in your life who will support you with listening—take advantage of this! Involving others as you resolve what’s overloading you is satisfying and could provide you with constructive suggestions. If you do so with an intention of finding solutions, rather than just venting or complaining, you can make progress.
Sometimes the opportunity to talk with someone who’s unrelated to your personal life can be helpful too. You may opt to have regular visits with a professional and reap the benefits of sharing with a counselor or health coach. Articulating your thoughts in this way can make a big difference when you’re feeling overwhelmed.
Pay Attention to Your Breathing
Another technique that’s often overlooked is breathing deeply, and correctly! Have you noticed that when you’re feeling overwhelmed, you have a shortness of breath? As you become more aware of breathing, you’ll remind yourself of this instant remedy for stress. Stop what you’re doing and take a few deep breaths.
You can check out some breathing techniques shared by wellness practitioners and find a method that resonates with you. Something as simple as 6 or 7 deep breaths in a minute’s time could suffice. When you’re ready to take your breathing practice to the next level, you can even incorporate meditation into your day.
Embrace a Minimalist Lifestyle
Contrary to common belief, having a minimalist lifestyle is not about getting rid of everything. It’s about maintaining the quality of things in your personal space.
Think about how you can maintain your surrounding environment to be functional and easy-to-use. You want to reduce the amount of clutter as being clutter-free puts you on the path to being stress-free. There are many resources available that can show you how to start your process of minimalism.
Maintain an Attitude of Gratitude
Gratitude is an antidote to stress. As a quick experiment, try to hold thoughts of what you’re grateful for at the same time as thinking about what’s stressing you. It’s nearly impossible to hold both those things at the same time. This is the power of having an attitude of gratitude.
Gratitude promotes inspiration and counters thoughts that will leave you feeling overwhelmed or dissatisfied. It’s a reliable mindset that balances any woes that could otherwise bring you down. Highlighting what you’re thankful for sets you up for continued affirmative thinking.
So, how do you feel? Hopefully, you’re already sensing relief knowing about these tips. They are here for you to incorporate into your daily strategy of building confidence and maintaining productivity. Feeling overwhelmed doesn’t have to knock you off track, it can be an opportunity to strengthen your use of these helpful lifestyle tips.