Stop what you’re doing and stare at the ceiling. I know, it sounds weird – but just hear me out. Look up for a minute and come back to this post when you’re done.
Welcome back. Don’t you feel so much better than you did a minute ago? That’s because there’s something incredibly powerful about simply taking a break. A break to rest your eyes from the screens you spend so much time staring at, permission to stop being productive for a moment, a chance to slow down and press a metaphorical reset button.
Anytime I’m feeling overwhelmed I simply stop what I’m doing and stare at the ceiling. And as simple as this seems, it has become one of my go to wellness practices for when I’m feeling overwhelmed.
Below are 10 additional things to do when you’re feeling overwhelmed.
1. Write Down Your Thoughts
If you’re feeling overwhelmed, one of the most effective things you can do is write down all your thoughts, upcoming tasks, and worries. This will help you declutter your mind and understand exactly what is weighing you down. Sometimes, just understanding the source of your stress can help put things into perspective and calm you down.
2. Take a 10 Minute Walk
Taking a short walk can be incredibly helpful when you’re feeling overwhelmed. Moving your body, even for just a few minutes, can have a powerful impact on your state of mind. This is because there is a deep connection between your mind and body. By simply putting one foot in front of the other, your mind will start to relax into this repetitive movement. Plus, the fresh air and change in scenery can help you gain perspective and clarity.
3. Practice Deep Belly Breathing
Deep belly breathing, also known as diaphragmatic breathing, involves taking slow, deep breaths that fully engage the diaphragm and expand the belly. This technique activates the body’s relaxation response, triggering a cascade of calming effects. By consciously focusing on your breath and taking deep inhalations and slow exhalations, you send signals to your brain that it’s time to relax and release tension. It’s a simple yet powerful technique that you can practice anytime and anywhere to regain control over your emotions.
4. Practice Progressive Muscle Relaxation
Have you ever noticed that when you feel overwhelmed, your body starts to tense up? Maybe you hold your hands in fists or grind your jaw. According to American Psychological Association, this is a pretty normal reaction to stress. That’s why practicing progressive muscle relaxation can be a wonderful tool for when you’re feeling overwhelmed.
Progressive Muscle Relaxation involves tensing and then releasing each muscle group in your body to promote relaxation. The practice begins by tensing the muscles in the hands or feet and progressively working up through the body, tensing each muscle group for a few seconds before releasing the tension and allowing the muscles to relax fully. Regularly practicing this technique can enhance your ability to recognize and release muscle tension, helping you relax when you’re feeling overwhelmed.
5. Have an Anchor
Having an anchor, such as listening to the same soothing song or tinkering with a stress ball or fidget toy, can be an effective way to calm yourself down when you’re feeling overwhelmed. An anchor acts as a point of focus that helps redirect your attention away from any overwhelming thoughts or emotions. By engaging with a familiar and comforting object or activity, you create a sense of stability and familiarity in the midst of overwhelm.
6. Practice the 5-4-3-2-1 Grounding Technique
Practicing the 5-4-3-2-1 grounding technique can help calm you down when you’re feeling overwhelmed. The technique is simple – look around your environment and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help you focus on your senses and bring you back to the present moment when you’re feeling overwhelmed.
7. Step Away
When you’re feeling overwhelmed, it’s easy to fester in whatever is causing the stress. Let’s say you’re stressed because you have an assignment due in a few hours. In the moment, it may feel like the most productive thing you can do is work tirelessly at it. But the truth is that once you’re feeling overwhelmed, it’s unlikely that you’ll make any significant progress towards your goal. So, as hard as it may be to stop what you’re doing – step away. You’ll be surprised by what a short break can do for your state of mind.
8. Take a Power Nap
Taking a power nap is a great way to reset when you’re feeling overwhelmed. It may not always be possible, but if you can afford to snooze for 20 minutes, it can make a world of a difference.
9. Doodle or Color
Doodling or coloring can be a fantastic outlet if you’re feeling overwhelmed. In moments of stress, your mind can become cluttered and chaotic, making it difficult to find clarity. By picking up a pen or colored pencils, you redirect your focus away from your internal state of mind to an activity. This can provide a welcome distraction from whatever is causing you stress.
10. Complete a Small, Achievable Task
Completing a small, achievable task is a great remedy when feeling overwhelmed. Stepping away from the source of stress and brewing a cup of tea, making your bed, or watering your garden, acts as a mental reset. It allows you to temporarily shift your focus away from what’s causing stress, offering a much-needed break for your mind.
In Conclusion
In conclusion, embracing these 10 wellness practices will help you cope with the stressors in your life. Remember, self-care is not a luxury; it’s a vital investment in your overall well-being, enabling you to lead a more fulfilling and balanced life.
Looking for more ways improve your overall health and well-being? Click here for 18 wellness practices that will transform your mind and body.
JoAnne says
My first look at your site, and boy do I need it. I am sitting
here as I am writing this, with piles of paperwork and whatever else on the floor around me, as well as on the chair and tray table beside me. I have never been organized and still am not. At 77, one would think I would have mastered
that trait by now. Along with decluttering, among other
things, I am a mess. One problem is whenever I read what to get rid of, most of that does not apply to me. I do not keep duplicates (although I do have several coats and winter hats and mittens to go with them). Also, I do not keep anything broken, torn or worn out clothes or linens. I have only 4 pair of shoes and 3 pair of boots. Therefore when I read where to start, I get discouraged that I don’t have any of those items to start with. Also, I do keep on top of getting rid of expired items…makeup, food, and medicines. However, I desperately need help! Paperwork and pictures, some large framed ones
that I spent a fortune having framed in antique frames,
along with regular size photos. I can not organize those items electronically, as I am a novice with electronics. If I could get a good start on those items, it would most likely give me the incentive to keep on going. Help please. Any suggestions would be greatly appreciated! 😬