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5 Things You Can Do When You Feel Overwhelmed

5 Things You Can Do When You Feel Overwhelmed

Someone takes acknowledgment for your idea. You’re not invited to that important meeting. You have more work than you know what to do with. You can’t seem to get any help, let alone consideration.

We’ve all been there. We all feel this way at some point. Where we can’t see a path ahead, and we’re not sure how to get from where we are now, to where we want to be.

Like a GPS, if you want to travel across the country, you have to take the first step. The same goes for when you’re overwhelmed. Success is never a straight line.

1. Don’t Do Anything Brash

When you’re feeling overwhelmed, it’s easy to get frustrated, annoyed and be generally on-edge. Especially if things in your everyday life all start losing synergy. Maybe you’re not getting enough sleep or haven’t had time to confront your concerns. When that happens, it’s easy to lose your cool.

Instead of choosing that instant gratification and possibly jeopardizing everything you’ve worked for, just stop.

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Unless you’re calm, rational and serious, no one is going to take you serious. Breathe, just breathe.

2. Get Some Perspective

As much as you’re going to want to fester in the details and keep thinking about everything, it’s really important to do the exact opposite. Find ways to take a breather so you see the situation from different perspectives.

Especially if your decision means approaching your boss or partner about a big concern. Make sure you’ve taken the time to see things from their personal perspective. What are they going through? Do they know the full picture? Could talking to them help solve the issue?

“Whether you think you can, or you think you can’t–you’re right.” ― Henry Ford

To get some much needed perspective, it’s important to disconnect from the situation and re-group. The fastest path to this is often by doing something completely different from your regular routine. Take a new walking route. Read a different style of book. Watch a video series or documentary you’ve been putting off. You can de-clutter your desk or home, which may help you feel more in control. My go to happy places are my Audible app, Bible app and Lynda.com. I use those resources, because there’s less of a chance I’ll get distracted like I do on YouTube.

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3. Acceptance

Don’t feel bad about being overwhelmed. It happens to everyone.

“I AM OVERWHELMED!” – Oprah

Despite the fact that you’re a rock star, doesn’t mean you can do everything. Even Superman had to choose between people to save, with his super hearing.
Sometimes we question why we can’t do everything when we should be questioning why we’re so keen on doing everything. Since we can’t change time, the only thing we can do is change ourselves. What if we better utilized our own super human talents?

As hard as it is, there’s always something worse that can happen or someone out there close to you going through much harder times. When you feel your emotions spike, remember all the things you can be grateful for.

Once you’re able to shift your mindset from victim to fighter, you can turn those obstacles into opportunities.

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4. Take Action or Else

As soon as you speak up and take action, it’s out into the world, and there’s nothing more you can do. Relief!

“The significant problems we face in life can not be solved at the same level of thinking we were at when we created them.” – Albert Einstein

So book that overdue meeting with the colleague you’ve been having problems with. Take some time to bring aside a loved one for the talk. Set aside time to prioritize your life. Do it. Do it now!

When you do, take your time with it. As soon as you’re past the point of bottling things up, snapping and exploding, you can move onto being a constructive so there can be a positive outcome. That’s the ultimate point right?

Second chances aren’t always an option. Sometimes you only get the one. So be courageous, honest and methodical.

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5. Pay Better Attention to How You Feel

One of the biggest mistakes I’ve ever made is letting things bottle up until I burst, instead of aiming towards a positive outcome. No one likes a bully. If only I listened to my inner dialogue that told me to stop talking, think about the bigger picture and to wait for a better time to get my point across.

Being overwhelmed isn’t a bad thing, it’s actually the biggest sign that something isn’t going right, and you’re overdue for a change.

“Where focus goes, energy flows” – Jim Carrey

Embrace the fear and failure in the situation, and release it in the most constructive way you can at the time.  Feel it. Cry it out. Write it out. Paint it out. Or, talk to someone you trust. Don’t ignore your well being.

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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