Feeling Overwhelmed?

It’s natural to feel overwhelmed at times, we all lead very busy lives; running a house, keeping kids alive, keeping our bosses happy, spending time with family or friends, and finally doing things just for us. It’s amazing how we fit it all in.

For most of us when the demands on our time become too great, the first thing that seems to go is our own self-care. However, when we stop making time for ourselves our mental health can start to suffer and this then ripples into all the other areas in our lives along with our relationships with others.

You can not pour from an empty cup. To be the best Parent / Child / Spouse / Boss / Employee / Friend that you can be, you need to be at your best and look after yourself and your own mental health. There are many different ways to take some time for you to rejuvenate. Below are some things I find useful to do when I am feeling overwhelmed;

Sleep

“Sleep is that golden chain that ties health and our bodies together.” Thomas Dekker

Having good quality sleep provides so many benefits; it reduces stress levels and inflammation in the body, it’s the time when your body repairs itself, it improves attention and concentration the following day and keeps your immune system strong and heart healthy.

Try getting into a night time routine, going to bed at the same time each night, winding down in the last hour, avoiding your mobile, tablet or laptop.

If you are struggling with sleep you can click here for more information on how solution focused hypnotherapy can help.

You may also like to download my deep sleep audio

Saying ‘No’

“It’s only by saying “no” that you can concentrate on the things that are really important” – Steve Jobs.

Laurie Leinwand explains how saying no allows you to be more open and authentic, you establish boundaries and are less likely to feel taken advantage of. Saying “Yes” when you really want to say “No” initially might bring a false sense of peace but in the long run can build apprehension and resentment.

Breakfast

“It is more important to eat some carbohydrates at breakfast, because the brain needs fuel right away, and carbohydrate is the best source” Andrew Weil

Kumud Gandhi talks about the importance of eating breakfast, as it replenishes energy levels that have drained overnight, which means we are not getting energy from our energy reserve. When we take from this reserve stress hormones are activated which leads to irritability, less concentration and tiredness throughout the day.

And its not just breakfast, Alia Butler explains the psychological benefits of eating healthily.

Food is your body’s fuel for physical and mental well-being. Eating a healthy balanced diet impacts your mood and has a positive impact on your mental state in a variety of ways.

Eating healthy meals at regular intervals keeps blood sugar levels steady reducing the dips in mood associated with anxiety and depression. It boosts energy levels and aids brain function.

Mindfulness

“You should sit in meditation for 20 minutes a day. Unless you’re too busy, then you should sit for 40 mins” Buddhist saying

I certainly don’t have 40 minutes to meditate in the morning but if I wake up feeling stressed from the get go I make myself take 10 minutes to meditate, focusing only on my breath. There are many different mindfulness apps available but my go to favorite is FloatedRadio – Finding Calm it gives me some mental headspace, I feel more centred and feel ready to tackle whatever lies ahead.

Go for a walk

“We live in a fast-paced society, walking slows us down” Robert Sweetgall

I recently became mum to a crazy Sprocker spaniel pup who requires an hour long walk twice a day. I’m not suggesting everyone goes and gets a dog but I have found that she gets me out even when I don’t really want to, which is a great mental health booster. Walking gets the blood flowing, increasing oxygen to the cells, stimulating better circulation and helping to flush out toxins. It also increases levels of serotonin, aka “the happy hormone”. Visit https://www.healthline.com/health/how-to-increase-serotonin#mood-induction for other ways to boost serotonin levels.

Journal

“Journaling is paying attention to the inside for the purpose of living well from the inside out.” Lee Wise.

Courtney E. Ackerman, MSc. describes the many benefits that regularly jotting down our thoughts has on our mental health. It can boost your mood as you take time to un-muddle your thoughts and feelings gaining more clarity, it enhances your sense of wellbeing, and can reduce feelings of depression and anxiety. For more information visit https://positivepsychology.com/benefits-of-journaling/

Take some time to decide what works for you and make time to incorporate this into each week. Self-care is never selfish!

If you feel you could use some help with feeling overwhelmed feel free to contact me to find out how Solution Focused Hypnotherapy can help.