Sarahritchie17 Is anyone else feeling overwhelmed right now? At first it was just the overwhelm of impending change and all the negative news and the situation itself. (As if that wasn’t already enough) But now I feel like there is so much pressure from social media to use this time wisely. There are so many workout plans, free online courses, social challenges, new movies and TV shows, etc., etc. being pushed to us, and I feel like there’s pressure to keep up with it all. If you haven’t watched all 7 hours of Tiger King yet, your friends and family will all insist that you have to. If you haven’t signed up for your 30-day free Peloton trial, you’re practically throwing away free money. If you haven’t taking your favorite influencer’s “free for the first time ever” course, what are you doing with all your time? (No endorsement here; just listing examples.)
Is anyone else feeling like there aren’t enough hours in the day/week to keep up with all of this while still working from home and balancing family time? (Side note: Even if you’ve moved out of your parent’s place and don’t have kids yet, you still have an obligation to call home and talk with your family – especially nowadays.)
Amongst the blessings that this tough time has brought, I feel like we’ve been given an opportunity to slow down. Our prayers for a day off and to stay home with our loved ones came true, but we just can’t hit pause. Instead we’re trying to do everything we can to maximize the time and get ahead. Can we just stop for a minute?
If you feel like you just want to blast “You Need to Calm Down” for the world right now, join the club. Here are the tricks I’ve been using this week to calm myself down when things start to feel overwhelming again.
1. Take a walk
If you’re sitting in front of a screen, whether at your desk or on the couch watching TV, you should get up once every hour and walk around. Take at least a five minute break at the end of every hour to clear your head. Focus on your breathing and slow down. If you have the time, get outside and go for a 20-30 minute walk. Appreciate the quiet outside and breathe in the fresh air. Walking works because it lets your mind take a break, it focuses your attention on physical movement, and it makes you still look and feel like you’re doing something. Especially great for when you’re antsy or restless.
2. Smile at yourself and say your affirmations out loud
Find a mirror and flex those face muscles. I don’t know all the science behind it, but I’m pretty sure when you smile, your brain releases endorphins. So just by forcing yourself to smile, you actually make yourself feel happier. Saying your affirmations out loud reminds you of what’s important and the blessings you have. Focus on these, and some of the stress won’t seem to be so important.
My affirmations are: I am happy. I am healthy. I am strong. I am safe. I am worthy. I am positive. I am blessed. I am thankful. I am loved. I am confident.
3. Three minute meditation
One of my high school swim coaches had us do this exercise before one of our big meets. He said to lay down, close our eyes, and not think about anything for 3 minutes. It seemed like a simple task, but I found that it is so hard to not think about anything for 5 seconds let alone 3 minutes. Three minutes when you’re laying there trying not to think feels like an eternity, but it’s really only 3 minutes, so there’s no excuse that you don’t have the time. Set a timer on your phone and try to let go of your thoughts. (You don’t have to do this meditation laying down; that’s just how I’ve always practiced.)
4. Tense and release meditation
I learned this one from a yoga instructor. Close your eyes and squish all your face muscles up, hold for a second, then release and relax. Tense your neck muscles; release. Squeeze your shoulder blades; release. Tighten your biceps; release. Clench your fists; release. Tighten your abs; release. And so on and so forth until you get to your toes. Any tension that you were feeling will be gone by the time you’re done.
5. Five things your grateful for
When you are feeling overwhelmed with the weight of the world’s negativity, remind yourself what you have to be grateful for. I try to do this exercise everyday regardless. If you look for things to be grateful for, you’ll be going through life with a gratitude mindset and actively looking for the good stuff instead of focusing on the bad stuff.
6. Breathe in the good; breathe out the bad
In any of these practices or meditations, breathing is key. Imagine yourself breathing in all the good things in life – joy, peace, happiness, love, health. Breathe out all the bad – fear, suffering, pain, sadness, anxiety.
7. Seven deep breaths
“The key number is seven.” That’s what my brother told me earlier this week. He said that he always takes seven breaths as deep as he can when he’s stressed or overwhelmed. It’s always done the trick.
I hope that these seven tips will help you and serve you as they have in my life in this current time and in other overwhelming situations. Remember that tough times don’t last; tough people do. Stay strong and keep supporting one another.
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Cheers!
Sarah
