Have you had moments where there is a tremendous amount on your mind?
Well, if you are like most people, it is common during these moments to experience a significant rise in stress levels, and it ultimately leads to the feeling of being overwhelmed. Trust that you are not alone. Everyone occasionally gets overwhelmed.
However, it is essential in these moments to acknowledge our response to the feeling of overwhelm it can make all the difference in the impacts it has on our life. Our world has been dealing with many different levels of political, economic, and human rights issues. It can be causing levels of overwhelm that we are not used to managing.
Below you will find six steps to implement into your life to learn how to manage moments of overwhelm before it takes over.
1. Recognize the signs
It is essential to understand the science behind stress, so let’s break it down!
When our stress level begins to rise stress hormones start flooding our body. The rush of hormones can cause our body to go into physical and mental overdrive, causing us to do many things at once or rapidly.
If you notice this happening, you have accomplished the first step to recognize those signs of rising stress.
2. Pause and notice
After recognizing the signs, it is vital to pause. Reflect on what is happening internally.
Does it feel like the weight of the world is on your shoulders? Get curious about the response you are having to that weight.
3. Notice the urge to be in control
Being overwhelmed is typically paired with an urge to be in control. This control results from the fact that things causing distress in our lives tend to be out of our control. This contributes to the behavior mentioned above of bouncing around from task to task. The best practice for this innate response is to notice that the desire to be in control has only ever truly been an illusion; it is not attainable because our world is uncertain and uncontrollable. Notice this urge, acknowledge it and be still.
4. Listen to your thoughts
Be aware that our thoughts can change the direction of any tragedy, trial, or triumph that we face in life. If there is anything we can control, it is most certainly our thoughts. With a focus on positive feelings, we can change the results of our experience and overwhelm by allowing us to foster grace.
5. Notice your capacity
Create a big list of everything that is on your mind. You may have heard this referenced in the past as a “brain dump.” After that, choose one to two things on the list that you will get done. Be sure after completing the task(s) to take time to acknowledge your hard work, pat yourself on the back, and take a break. Return to more task(s) on the list the next day.
6. Focus on one thing
Challenge yourself to only focus on one thing at a time and if your attention becomes diverted, reel it back in. If something needs your attention and you feel that you can commit to that new task, do it. Remember do not try to juggle both at once it is essential to focus on one thing at a time.