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7 Quick Ways to Calm Down When You Are Overwhelmed

7 Quick Ways to Calm Down When You Are Overwhelmed

Do you need some quick and effective ways to calm down? Do you sometimes feel that you add items to your to-do list faster than you tick them off? Do you spend most of your day worrying about your lack of time?

The truth is, no matter how much we love our job, or how productive we believe we are under stress, there comes a moment when the pressure rises above boiling point. The sheer number of urgent tasks multiplies in a geometric progression. New possibilities no longer sound inspiring, they sound overwhelming and equal more work.

If that’s where you are right now – keep reading! If not, it doesn’t mean you should wait until you get there to learn how to cope with a demanding work schedule and how to calm yourself down quickly when you feel overwhelmed.

Here are 7 quick and easy ways to calm down when you are overwhelmed:

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1. Let go of a few activities

Yes, it’s that easy! Take a look at your to-do list and ask yourself, “If I don’t do it today, will it matter a month from now?”

Not every urgent task is important. Just like not every important, high pay-off task is urgent. The best way to keep yourself from getting overwhelmed and to manage your time is to know the difference between the two and learn to simplify your life by getting your to-do list down to three big tasks.

2. Take deep breaths to calm down

This advice sounds so simple it’s often overlooked. But it works better (and faster) than any other relaxation technique out there. There is a direct connection between our emotional state and breathing. An anxious, frustrated or overwhelmed person breathes as if they have just finished running a marathon. A calm person breathes differently. Their breathing is deep, slow and steady. So the best way to bring your heart rate down and to regain your cool is to change your breathing.

Try this now: take a slow, deep breath in, filling your lungs with air and expanding your diaphragm. Hold your breath for four counts and then slowly release the air through your mouth. Repeat four times and notice frustration and the feeling of being overwhelmed dissolve with each long exhale.

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3. Make “Just one thing” your mantra

When we feel overwhelmed by the amount of tasks on our to-do list, it’s easy to enter the ‘deer in the headlights’ state. You see deadlines approaching directly towards you, and you know that something has to be done about them, but you just don’t know where to start.

The best way to get your mind out of an ‘inactivity trance’ is to create momentum. This is what makes the “Just one thing” mantra so powerful. It helps to change our expectation that everything has to be completed right now, “or else.”

Next time you feel overwhelmed make grabbing a cup of coffee your “Just one thing.” You can do it, right? Then come back, pick one of the smallest tasks on your to-do list and tell yourself you’ll do just that one task. This is your next “Just one thing” that you will concentrate on until it’s complete. After that you can move on to the next task and so on.

Please note: It’s not “One thing at a time.” Saying this implies that there is a huge line of other tasks waiting to get done and that’s not the message you want to keep repeating to yourself.

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4. Reduce the multi-tasking and multi-thinking

It’s been proven that multi-tasking is very inefficient, to the point of dumbing us down (more than smoking marijuana does). The same is true for multi-thinking, when your mind frantically jumps from one thought to another, trying to focus on and analyze several things all at once. Fortunately, there is help. A few minutes of meditation or brainwave music is all it takes to start feeling more relaxed, more creative and less overwhelmed.

5. Get moving

Any exercise you engage in – be it walking or dancing to your favorite beat – helps to pump some ‘feel-good’ hormones, called endorphins, through your body and to clear your mind. Staying active also increases your productivity, enhances your ability to cope with stress and helps you to vent nervous tension, boosting your mood and changing the thoughts that induce the sense of being overwhelmed.

The best part is you don’t have to spend hours in the gym to get the mind-soothing benefits of exercise. Even as little as 15 minutes of dancing or jogging can go a long way towards making you feel better and staying calmer.

6. Change your surroundings

We all need and deserve to take vacations from work woes and family responsibilities. Unfortunately, spending two weeks lazing on a beach, toes in the sand and a Mojito in hand, is not always an option. However, this doesn’t mean that we can’t take short ‘vacations’ from work stress and the technology buzz.

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Go outside for a few minutes and enjoy the sunshine. Stop at a park instead of driving straight home from work. Sometimes changing your surroundings and ‘spicing up your routine’ is all it takes to change your perspective on things and find creative solutions to seemingly complex and overwhelming problems.

7. Get some pet therapy

Use pet therapy to calm down

    Use pet therapy to calm down.

    Studies have shown what most of us already guessed – our pets can be a great help during stressful moments. Simple actions such as petting or playing with your dog or cat can lower high blood pressure, improve your immune system and boost your mood. Besides, pets can make the best conversation partners to share your frustrations with. They listen, they love you unconditionally and they never talk back or say, “I told you so.”

    Extra tip: Don’t wait for stress to hit you to start practicing these quick ways to calm down when you are overwhelmed. The best way to enjoy a worry-free life is not to push yourself to the limit of being overwhelmed and frustrated.

    What are your thoughts? What strategies help you to calm down quickly when you are feeling overwhelmed or frustrated?

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    Published on July 17, 2018

    How Productive People Compartmentalize Time to Get the Most Done

    How Productive People Compartmentalize Time to Get the Most Done

    I’ve never believed people are born productive or organized. Being organized and productive is a choice.

    You choose to keep your stuff organized or you don’t. You choose to get on with your work and ignore distractions or you don’t.

    But one skill very productive people appear to have that is not a choice is the ability to compartmentalize. And that takes skill and practice.

    What is compartmentalization

    To compartmentalize means you have the ability to shut out all distractions and other work except for the work in front of you. Nothing gets past your barriers.

    In psychology, compartmentalization is a defence mechanism our brains use to shut out traumatic events. We close down all thoughts about the traumatic event. This can lead to serious mental-health problems such as Post Traumatic Stress Disorder (PTSD) if not dealt with properly.

    However, compartmentalization can be used in positive ways to help us become more productive and allow us to focus on the things that are important to us.

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    Robin Sharma, the renowned leadership coach, calls it his Tight Bubble of Total Focus Strategy. This is where he shuts out all distractions, turns off his phone and goes to a quiet place where no one will disturb him and does the work he wants to focus on. He allows nothing to come between himself and the work he is working on and prides himself on being almost uncontactable.

    Others call it deep work. When I want to focus on a specific piece of work, I turn everything off, turn on my favourite music podcast The Anjunadeep Edition (soft, eclectic electronic music) and focus on the content I intend to work on. It works, and it allows me to get massive amounts of content produced every week.

    The main point about compartmentalization is that no matter what else is going on in your life — you could be going through a difficult time in your relationships, your business could be sinking into bankruptcy or you just had a fight with your colleague; you can shut those things out of your mind and focus totally on the work that needs doing.

    Your mind sees things as separate rooms with closable doors, so you can enter a mental room, close the door and have complete focus on whatever it is you want to focus on. Your mind does not wander.

    Being able to achieve this state can seriously boost your productivity. You get a lot more quality work done and you find you have a lot more time to do the things you want to do. It is a skill worth mastering for the benefits it will bring you.

    How to develop the skill of compartmentalization

    The simplest way to develop this skill is to use your calendar.

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    Your calendar is the most powerful tool you have in your productivity toolbox. It allows you to block time out, and it can focus you on the work that needs doing.

    My calendar allows me to block time out so I can remove everything else out of my mind to focus on one thing. When I have scheduled time for writing, I know what I want to write about and I sit down and my mind completely focuses on the writing.

    Nothing comes between me, my thoughts and the keyboard. I am in my writing compartment and that is where I want to be. Anything going on around me, such as a problem with a student, a difficulty with an area of my business or an argument with my wife is blocked out.

    Understand that sometimes there’s nothing you can do about an issue

    One of the ways to do this is to understand there are times when there is nothing you can do about an issue or an area of your life. For example, if I have a student with a problem, unless I am able to communicate with that student at that specific time, there is nothing I can do about it.

    If I can help the student, I would schedule a meeting with the student to help them. But between now and the scheduled meeting there is nothing I can do. So, I block it out.

    The meeting is scheduled on my calendar and I will be there. Until then, there is nothing I can do about it.

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    Ask yourself the question “Is there anything I can do about it right now?”

    This is a very powerful way to help you compartmentalize these issues.

    If there is, focus all your attention on it to the exclusion of everything else until you have a workable solution. If not, then block it out, schedule time when you can do something about it and move on to the next piece of work you need to work on.

    Being able to compartmentalize helps with productivity in another way. It reduces the amount of time you spend worrying.

    Worrying about something is a huge waste of energy that never solves anything. Being able to block out issues you cannot deal with stops you from worrying about things and allows you to focus on the things you can do something about.

    Reframe the problem as a question

    Reframing the problem as a question such as “what do I have to do to solve this problem?” takes your mind away from a worried state into a solution state, where you begin searching for solutions.

    One of the reasons David Allen’s Getting Things Done book has endured is because it focuses on contexts. This is a form of compartmentalization where you only do work you can work on.

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    For instance, if a piece of work needs a computer, you would only look at the work when you were in front of a computer. If you were driving, you cannot do that work, so you would not be looking at it.

    Choose one thing to focus on

    To get better at compartmentalizing, look around your environment and seek out places where you can do specific types of work.

    Taking your dog for a walk could be the time you focus solely on solving project problems, commuting to and from work could be the time you spend reading and developing your skills and the time between 10 am and 12 pm could be the time you spend on the phone sorting out client issues.

    Once you make the decision about when and where you will do the different types of work, make it stick. Schedule it. Once it becomes a habit, you are well on your way to using the power of compartmentalization to become more productive.

    Comparmentalization saves you stress

    Compartmentalization is a skill that gives you time to deal with issues and work to the exclusion of all other distractions.

    This means you get more work done in less time and this allows you to spend more time with the people you want to spend more time with, doing the things you want to spend more time doing.

    Featured photo credit: Pexels via pexels.com

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