How to Tackle Anxiety when your plate is full and you feel overwhelmed like it's just too much.
as I was stretching and getting ready to do one of my quick workouts, (I can usually only get about 20 minutes of a good workout in), my mind was all over the place. Thinking of all the things I needed to get done that day. All the hundreds of tabs or windows you have in your brain that are constantly always open. How do I get everything done? There's no time in the day to finish everything! Everything is equally important and I can’t afford to take anything off.
What do you do when you’ve got way too much on your plate?
take deeper breaths
When you’re stressed or anxious, you hold your breath to concentrate or you shorten your breathe as you are in anticipation.
When you take deeper breaths and start to align yourself with your breath, you begin to learn to align through every emotion that controls your breath. This is an accessible tool to steady the energy in your body and return to a relaxed state.
A technique that is one of my favorites is:
Inhale through your nose for four seconds Hold your breath for four seconds Exhale through your mouth for four seconds Repeat four to five times
and this can be done where you are!
Make it visual
Have a timeline on your wall or dry erase board of notes, so you can see how your contributing to own goals DAILY
Write down all your task that you need to get done. I know a simple step but many don't do it because they believe they can keep it all in their mind and finish every task. When you write everything down you are keeping organized and staying on top of things. You become more efficient!
It’s easy to forget what we’ve achieved, when getting through a week feels like a month. Bring out your notepad. Reflect on what you did and how you were as a person.
Write down all your worries: Getting them out of your brain and onto paper can be rewarding in itself because you are getting rid of mental blockage!
Try these quick prompts:
What are 5 things I can do in this moment to help myself find balance and self-nourishment?
Right now, I actively choose to let go of the things I cannot control, including: _____
I have overcome so much in my life such as ____, so I know I have the strength to handle anything. What doesn't kill me makes me stronger.
When we see our progress, we’re more motivated to keep going.
“The secret of getting ahead is getting started. The secret to getting started is breaking your overwhelming tasks into small manageable tasks, and then starting on the first one." —Mark Twain
Engage in a Low Impact soothing mental or physical activity
Some physical calming and stress-reducing activities include progressive muscle relaxation, guided imagery, Tai chi , and yoga and
For some mental calming and stress-reducing activities you could include reading your favorite book, painting or even meditation.
Meditation might prove particularly useful, as it can help replace feelings of frustration with intentional positivity for what’s good in your life.
The key is to get your body into a gentle, intuitive flow. Granting yourself this time and space to calm down can help you see an overwhelming situation more objectively.
SHUTTING DOWN/ASKING FOR HELP
Becoming our best version of ourselves is the ultimate goal and it can be exhausting.
You might feel overwhelmed in life when your level of responsibility is not matched by the level of discipline required to carry out those responsibilities so you tend to shut down.
If you shut down, you will stunt your growth, stunt your character development and stunt your progress. Yes, growth can be painful, but you need to improve your discipline in order to be able to do more.
You’re already working as hard as you can, but you don't feel like you're getting anything done. This in your head, implies that you’re not working hard enough and more feelings of frustration are built up.
Realizing to ask for help is sometimes & MOST of the time one of the hardest things to do.
It's what we all need to do. One thing that I’m learning is to outsource work. I'm learning to delegate as much as I can and have put some of my tasks onto others, so that I can spend my time doing the things that actually keep the business moving.
To have free time to do the things that allow me to work on what’s most important to my business.
Do One Thing at A Time
When we pile up assignments in our heads, we do unproductive things to cope. Multi-tasking can especially be a problem, as we trick ourselves into thinking we’re getting a lot done. More feelings of overwhelmed come creeping into our thought process even more.
Go back to your visual time line to not only see how far you've come and all the small steps it took, but also to keep track and refocus on what you want to achieve that day.
We have to change our expectation to think that everything has to be completed or else.
day to day grind
I just want to encourage EVERYONE, because I also feel overwhelmed from time to time. I wanted to share my thoughts to see if I can help out and share as much helpful information as I can. It is important to me that the world is inspired and we are all just living our best lives. With the use of my social media platforms as a tool to do so, I hope I can help you improve your life in any way.
I hope you find this helpful. Share it or tag a friend who could use this message.
All for you WARRIORS. It’s an honor to be able to help you along this journey called life.
Here at Awaken Fitness, we understand that there are many things that go into your overall well-being and we want to be there to support and guide you through every step of becoming a the best YOU!
If you’d like to connect, feel free to fill out a FREE TRANSFORMATION CALL and schedule a time to meet with a coach. Your first session is on us!