Slowing Down and Being More Present
Sometimes it may feel like life is moving at full speed and you’re struggling to juggle everyday tasks and responsibilities. There are a few techniques that you can use to ground yourself into the present moment to help with feeling overwhelmed, stressed, or dysregulated.
Breathwork
Pausing and breathing for a few moments. Focusing on breathing in through your nose for 5 counts holding for 2 counts then exhaling for 7 counts. Repeat this inhale, hold, and exhale for a few minutes. Exhaling longer breaths alerts your body and brain that you’re not in danger and can release tension and re-orient yourself more calmly.
Breaking up Tasks
Sometimes we pile more than we can reasonably handle onto our plates then become frustrated or overwhelmed with completing everything or paralyzed with where to start. Try setting a timer for 5-10 minutes to organize your thoughts and write down every task you want to achieve that day (or week). Number each task from the most urgent to least urgent. As you go about your day, check off your list and try to be kind to yourself if you need to be flexible and don’t get to everything you initially wanted. Having a concrete visual of your responsibilities can put into perspective how much you already have achieved throughout the day as well as give a space for those anxious thoughts to land.
Movement
If you notice that you’re often mindlessly racing from one thing to the next or sitting in the same spot for longer than anticipated, try to be intentional about your movement. Stretch your head from side to side, roll your ankles around, and if possible, get up and walk for a bit. While you’re moving, focus on how each body part feels and if any parts of your body are tense or aching. When we are stressed, we often tighten our shoulders, clench our jaw, and hold rigid body postures. Loosening and noticing where stress is held in the body can help to alleviate some of that stress.
Talk to Someone
If you’re feeling stuck or in a constant state of stress, confide in a close friend or loved one. Being vulnerable about struggling or going through a more challenging time can bring you closer the people in your circle. If you are seeing a therapist, let them know that you’re noticing your routines are becoming harder to manage and that you’re struggling with feeling overwhelmed.
- Chima