You know those horrible, and far too regular, days when you are feeling overwhelmed with tasks?
Those days when everyone and everything is demanding so much from you that you really don’t think that you can take it anymore. Those days when it feels like your head is going to explode.
Let me help you manage the overwhelm. IT IS POSSIBLE. It just takes some awareness and action.
#1 – Take deep breaths.
When we are stressed out, the first thing that we do is we stop breathing. Well, not literally stop breathing, because then we would die. But we do unconsciously hold our breath because of increased tension in the muscles used for breathing.
When you are feeling overwhelmed remember to breathe. Deep breaths into your belly in for 3 seconds and out for 3 seconds. Put your hand over your belly so that you can feel it filling up with air. Do this over and over until you feel a little calmer. Repeat throughout the day as necessary.
It will help you A LOT. I promise.
#2 – Go for a walk.
If it’s at all possible, take some time to go for a walk. There isn’t a woman I know who doesn’t say that her stress levels are always greatly reduced after a walk.
The thing about walking is that it kills two bird with one stone.
Walking encourages deep breathing which calms you down quickly. Also, for some reason, the motion of walking encourages clearer thinking. The rhythm of the stride and the increased oxygen intake can make something that was extremely overwhelming just 20 minutes earlier much easier to manage.
#3 – Identify what is causing the overwhelm.
One of the reasons it’s hard to think straight when you feel overwhelmed with tasks is that you don’t understand what is specifically overwhelming you.
The first step to getting past being overwhelmed with tasks is to identify what specifically is overwhelming you. To do so, make a list of your tasks.
One of the reasons overwhelm occurs is because we know that we have a lot to do but we don’t know exactly what needs to be done and that is overwhelming in and of itself. Once you have a list made of everything you have to do, once it’s laid out on paper, you will have a much clearer vision of what you need to do.
For one of my clients, just knowing what she had to do helped reduce her overwhelm significantly.
#4 – Make a plan.
Once you have made your list, it is time to make a plan. Without a plan, the overwhelm usually doesn’t just disappear. In fact, it can get worse because know you have your list and no way to attack it.
Once my client had created a list then I had her review the list and make another list, this one listing her tasks by priority. Things that needed to be done soon were at the top of the list and things that could be put off were put lower down on the list.
Then, once she knew what her priorities were, it was time to build her calendar.
Here is what we did. Every Sunday night we made a calendar for her for the week. On it, in red, were the things that she HAD to do. Doctor’s appointments, driving to soccer, her half hour walk, 1 hour of writing. And then, in green, were the things that she wanted to get done. Balancing her checkbook, cleaning out closets, making some phone calls. She added things in black as things popped up during the week.
Those items in red were non-negotiable. If an emergency came up and she wasn’t able do a red item then she had to immediately reschedule it for another day that week. It wasn’t allowed to fall through the cracks.
The green items were treated the same but they could be moved to the next week if necessary.
The black were things that tended to get done because they were last minute and she was able to get them done because that’s how she thrived, with a time limit.