The thing is, our stress
response automatically triggers regardless if it's an actual life and death
situation or psychological stress. When you are overwhelmed and feeling
stressed out, it's vital to reduce the intense feelings. I have another post
that goes into more detail about TIPP skills they use in DBT, and
you can click on the link here for that post. Once you reduce the
intense emotions, then you can think cognitively.
What I'm going to talk
about in this post is more of a preventative measure, and by doing the skills,
you will hopefully prevent feeling overwhelmed. Like anything else, they take
practice, so I would start with one skill at a time and when you become
proficient at that, try another skill. Before you know it, you will have a whole
toolbox full of skills at your disposal. You can pick and choose the ones that
work best for you.
Here are ten ways I help
reduce overwhelm:
1.
Set
goals: set long-term AND short-term
goals. For example, I want to start my own business (long term goal) steps I
can take now are; take some courses on business and marketing, save some money
for the initial capital it will take to launch the business, join a group of
like-minded people (masterminds)
2.
Set
priorities: after making your
"to-do list" make 2 MUST do's. No matter what
happens these two things must get done. For example, I MUST exercise for at
least 20 minutes today and I MUST finish recording this portion of my course.
3.
Set
boundaries: learn how to say no
and not take on more responsibilities than you can and should do. Sometimes
people take advantage of our good nature and sometimes we are enabling our
loved ones by not allowing them to do it themselves even if that means they
fall flat on their face.
4.
Set
time limits: When doing a task
sometimes we can get caught up and lose track of time and then the other things
we need to do get put off and then we panic at trying to get it all done. Also
when indulging in such pleasures as TV, social media, or eating out again we
get caught up and lose track of time. Set an alarm if you need to so that you
don't overindulge in such activities.
5.
Ask
for help: Everyone needs help
from time to time, even warriors and heroes. It is not a sign of weakness to
ask for help. On the contrary, it is a sign of strength. It takes a lot of
courage to ask someone for help. Also, do you know how good you feel when you
can help someone? Well, when you don't ask for help you are denying someone
that good feeling. So do someone else a favor and ask for help.
6.
Stay
away from drama: Drama and gossip are
negative energies and will only bring you down. When you are down you feel
unmotivated and that can lead to not achieving your goals and feelings of
overwhelm. When people are causing drama and/or gossiping kingly excuse
yourself and walk away. If you are about to enter a conversation with a
coworker or family member that tends to be negative, plan your escape route
ahead of time so you don't get sucked in. Don't allow yourself to feel guilty.
This is self-care. You are no good to anybody if you are stressed out and
overwhelmed.
7.
Schedule
regular self-care times:
It is vital that you plan regular self-care times. It can be an hour or two a
week. Whether you use that time to take a long hot bath or shower, read a book
you've been wanting to read, watch a movie, go for a hike in nature, karaoke,
anything, but make it part of your weekly schedule and don't skip or put it
off. Much like saving money in the bank if you only save what money is
"leftover" you'll never save. If you save your self-care time for
when you have "extra time" it will never happen. Remember you are not
good for anyone else if you're burnt out!!
8.
Reduce
caffeine: Caffeine will
physically raise your blood pressure and make you feel jittery. I'm talking
about excess caffeine like more than two cups of coffee or those high-octane
energy drinks. They will also cause you to crash and then you'll feel sluggish
and unmotivated. You are better off drinking more water. It naturally gives you
energy and you won't crash.
9.
Have
some close friends: Having one or two
close friends that you can talk to, helps with stress immensely. Sometimes just
bouncing thoughts and ideas off your friends can help clear your mind and make
those tuff decisions. They are also an outlet and can be used as a double
whammy if you get together for self-care.
10.
Meditation: It has been backed up by science that
meditating even just 10 minutes a day can greatly improve your health;
physically as well as mentally. I could write a whole book on medication and
many have. The main thing I want to impress upon you as far as meditation is
that it is a practice. That means it's a skill you develop over time. It is
becoming aware of your thoughts and bringing your consciousness to the present
moment. There are many apps out there for self-guided meditation which I feel
is great especially for beginners. You can choose the amount of time (as little
as 1 minute). There is also mindful meditation which is just observing your
surroundings. I like to use my senses; what do I see, hear, smell, taste, and
touch. This you can do anywhere, anytime. I encourage you to set aside even a
minute a day to practice meditation. This step alone will reduce your overwhelm
drastically.
Like my
posts? Please follow
me on Facebook or Instagram under Recovery Enthusiast. I also have a podcast on
Anchor and Spotify under Motivations 4U. I'm also on YouTube; you can follow my
journey. And if you really can't get enough of me, you can check out my courses
on recoveryenthusiast.com and Mastermind.com
As always,
stay blessed and live your life Enthusiastically!!
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