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Last Updated on March 4, 2021

8 Things to Remember When You’re Feeling Overwhelmed

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8 Things to Remember When You’re Feeling Overwhelmed

Feeling overwhelmed is a natural part of life. Everyone occasionally feels overwhelmed by expectations, responsibilities, and a lack of time. However, dwelling on feelings of overwhelm and letting them knock you off course can be detrimental to both your mental health and your productivity.

If you find yourself saying “I’m overwhelmed” or feeling stuck with more than you can handle, here are 8 things to keep in mind to help you get through it.

1. These Emotions Are Natural

In the scope of the Earth’s history, human emotions are a fairly recent development. It’s no wonder we haven’t learned to peacefully coexist with them and end up fighting them on a daily basis.

It can often feel like these feelings should be easy to overcome, but feeling overwhelmed is a natural response to having too many things going on at once. It’s your mind’s way of telling you that you need to slow down if you want to live a healthier life.

Recognizing that overwhelm is your body’s way of trying to help you through difficult times can help shift the relationship you have with this emotion. Once you recognize it for what it is and invite it in without fighting it, you can begin to work with it to improve your feelings in a healthy way.

2. It’s a Breakdown of Thoughts, Not of Life

Our minds are powerful things, and feeling overwhelmed can feel like the end of life as we know it. In the book, As a Man ThinkethJames Allen says:

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“As he thinks, so he is; as he continues to think, so he remains.”

We have the power to manage our thoughts, and as a result, manage who we are and who we will grow to be. This involves making our mental and physical health a high priority.

When you’re feeling overwhelmed, your life isn’t falling apart—your thoughts are.

Take a minute to find and clean out all your self-deprecating, negative emotions and thoughts. As you do this, you will find yourself feeling refreshed and invigorated with renewed energy to take on the world.

3. Things Can Turn Around Quickly

Maybe you’re saying “I’m feeling overwhelmed” as you face a project at work and don’t think you have the energy or time to finish it. You start letting yourself play out every negative scenario resulting from a failed project.

Sitting on the couch and dwelling on these thoughts isn’t going to make anything better. In fact, it usually makes things worse.

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Things seem to fall in place as you chip away at a project and come to realize it wasn’t as bad as you thought. Here’re some tips to get you to start taking action: Less Thinking, More Doing: Develop the Action Habit Today

4. You’ve Felt This Way Before

Think about the last time you felt overwhelmed. How did you overcome it? In the end, was it really as bad as you thought?

If you don’t learn from past experiences, you’ll find yourself suffering from the same problems over and over. Successful people are the ones who understand that every experience, good or bad, is valuable.

Go to a quiet place, and take as long as you need to remember previous times in your life you felt this way and how you overcame it.

5. Your Problems May Not Be as Bad as You Think

The best way to find out how good you actually have it is to take a break from worrying about your own life and do something kind for someone in a worse spot than you.

Volunteering at a homeless shelter or orphanage can help put your problems into perspective, and that tight deadline may not seem so overwhelming. Furthermore, acts of kindness can produce oxytocin, which can help you feel better all around[1]. This is vital when you’re feeling overwhelmed.

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6. It’s Easy to Keep Doing Nothing

Your situation changes quickly when you start doing something, but it’s always easier to continue doing nothing. The mind generally doesn’t react well to change and will do its best to help you keep doing what you’ve been doing. If you’re feeling overwhelmed, that may mean it tries to make you do nothing.

Those who overcome their struggles quickly are the ones who never give up, even when they feel that all is lost. At times, it might feel like there is nothing you can do, but that is exactly when you need to do something.

How will you ever know for sure there was nothing you could do if you didn’t try? At the very least, you will find personal confidence in knowing that you did everything you could.

Grab the Boost Your Motivation Instantly Worksheet for free now, and find out what you can do immediately to regain your lost motivation and move forward.

7. Gratitude Can Help Immensely

In a world of people obsessed with putting their best self forward, it’s easy to feel like everyone has more than you.

Get that thought out of your head, and remember what you do have. Often, the things you have right now are things you were worried about having in the past. Don’t let an insatiable desire for more blind you from seeing and appreciating everything you have right now.

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Gratitude can combat feelings of overwhelm by bringing you into the present, which will combat worries of the future. Once you’re in the now, you can focus on what you need to do to get past feeling overwhelmed and overcoming the many things coming at you at once.

If you don’t know what to do you’re overwhelmed, take some deep breaths and try to start a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

8. People Want You to Succeed

Remember there are people in your life who want you succeed. Your life touches so many others, and there are people out there rooting for you.

These people are part of your support system, and you can turn to them each time you’re feeling overwhelmed. You can call them for a quick pep talk, invite them out for coffee if you need a break, or even ask them for help with your overwhelming list of things to do.

The Bottom Line

Feeling overwhelmed is a natural part of life that comes from trying to always take on more than we should. This feeling is difficult to avoid in today’s world, but there are things you can do to reduce those feelings once they do arise. Remember the reminders above whenever you’re not sure how to move forward, and you’ll soon find yourself on the other side.

More on Overcoming Feelings of Overwhelm

Featured photo credit: nikko macaspac via unsplash.com

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Reference

[1] Cedars Sinai: The Science of Kindness

More by this author

Braden Thompson

Braden is an advocate for better living who finds fulfillment in helping others become better.

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Published on September 3, 2021

6 Friday Motivation Tips to Help You Stay Motivated

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6 Friday Motivation Tips to Help You Stay Motivated

You know the feeling—that “I still have another whole work day to get through” feeling? It sucks. The worst part is knowing that you have to get up, get to work, and be productive when you feel checked out, unmotivated, and would rather go back to bed. The trickiest part about it is that even though you may know intellectually that you’re not the only person who has ever felt that way, at the moment, it can feel very lonely.

If you feel the Friday funk and want to shake it off, try these six tips to lift your Friday motivation.

1. Eat a Solid Breakfast and Plan to Eat Lunch

The first thing you can do to lift your Friday motivation is to eat a solid breakfast. We have all heard the phrase, “breakfast is the most important meal of the day.” It turns out that it wasn’t just something our parents were telling us to get us to eat before school. Studies have shown that eating breakfast can help with improved memory, recall, mood, and visual-motor functions.[1]

However, researchers have found evidence that the benefits of the micronutrient boost provided by breakfast do wear off after a while. Just like a car with a full tank of gas that runs out after a long journey, the body needs to be refueled. Therefore, planning to eat breakfast and lunch on a day when you are not feeling your best could give you that extra boost you need to get through the day. Skipping meals can lead to low blood sugar, which can leave you feeling weak and tired.[2] If you are already struggling with feeling motivated, not eating is only going to make you feel more sluggish and less inspired to get anything done.

2. Prioritize What’s Urgent

I have always been a fan of the cheat sheet. No, I’m not a cheater, but I love knowing what needs to be done. No one wants to waste any precious energy trying to figure out what should be done when you are already feeling unmotivated.

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No matter who you are, there is a high probability that by Friday, on any given week, you have at least one or two items that were supposed to be completed earlier in the week but just didn’t get done. Here is my quick trick for figuring out what’s urgent.

Just ask yourself these three questions:

  • Are there any projects with deadlines that have passed already but are still due?
  • Which of those projects is the most overdue?
  • Of the overdue projects, which will take the least time to make significant progress or complete?

This should help you to easily identify at least one task that you can spend time working on diligently, knowing that you are getting something important done.

3. Tackle the Low-Hanging Fruit

Another way to refresh your Friday motivation is to tackle the low-hanging fruit. There is nothing wrong with doing the easy stuff first. Maybe you are so burned out and the urgent tasks will take too much energy. There is nothing wrong with knocking out the obvious easy things. Emails, filing, data entry, document reconciliation, follow-up calls, editing or revising written work, and research are all low-hanging fruits—these are all straightforward tasks.

Getting these easier tasks done will give you a sense of accomplishment. You can leverage this sense of accomplishment to help you tackle some harder tasks or get all the easy tasks done so the following week, you can dedicate your time to the harder projects.

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4. Give Yourself at Least Two Scheduled Breaks

Give yourself at least two scheduled breaks during the workday. Life is stressful. Feeling like you have to work when you don’t feel up to it is stressful. Let’s not compound it by forcing yourself to sit in front of the computer all day with no breaks. The days of believing that “lunch is for punks and working 80 hours a week is what you should be doing” are fading away—if not already a distant memory for some.

In fact, scientists discovered that, although “taking short breaks throughout the working day may not have as obvious an impact as taking a holiday, research has found significant benefits. Studies have found that breaks can reduce or prevent stress, help to maintain performance throughout the day and reduce the need for a long recovery at the end of the day.”[3]

Before you sit down in front of your desk for the workday, set three alarms—two 20-minute breaks and one lunch break. You aren’t proving anything to anyone by forcing yourself to be miserable in front of your computer. You deserve flexibility and compassion. Let these breaks be a radical act of self-care.

5. Listen to Some Upbeat Tunes

Another way to improve your Friday motivation is to listen to some upbeat tunes. Music is medicine. It is not a mystery that the vibrations of sound can affect our mood. Ancient communities knew this and embraced it through practices like chanting, the use of singing bowls, chimes, bells, and other sound instruments as tools for healing. Practices like Kirtan and Bhakti yoga use chanting to heal and shift energy. The Hindu and Buddhist religions use bells and chimes in many of their spiritual healing rituals. Throughout the modern world, we have adopted the use of signing bowls for energetic healing.

Most people could recall at least one moment in their lives when music or sound has helped shift their mood. Music has been shown to have a direct effect on the listener. Studies show that listening to music while you work can lead to an “increase in both mood and quality of work”.[4]

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If you are feeling super unmotivated, the solution to your problem may be throwing on your favorite album in the background while you try to get a few things done. If you can’t work while listening to music with words and you do not like classical music or traditional jazz, explore genres like Trip hop, house, ambient, Beach House, JamBand. You may also enjoy artists like Bonobo, Thievery Corporation, and Grammatik.

6. Give Yourself Something to Look Forward To

As a yogi, I’m all about being present in the moment. But sometimes, the present is a little too intense, and being super present is not going to help to improve your mood. In those moments, tapping into the power of positive anticipation can be your secret weapon because “knowing that something good is coming your way pushes you to accomplish those tasks you may not necessarily want to do.”[5]

We all love to be rewarded, especially when we are doing something we don’t want to do. Giving yourself something to look forward to is the way to guarantee that you will be rewarded for the hard work of getting through the day.

The reward doesn’t have to be immense. It can be something small like getting ice cream, going for a walk, spending time with friends, or vegging out with your phone on do not disturb for a few hours. I used to employ this trick a lot when I was in boarding school. The time between semesters in new England would feel so long especially in the winter that my friends and I would let ourselves get excited about little things like drinking lime rickeys at Brigham’s. Believe it or not, it worked.

Try it the next time you get the hit with the Friday funk. Think about something you can look forward to no matter how small, and notice how it shifts your energy.

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Final Thoughts

As the adage says, “this too shall pass.”

Friday is just a day like every other day before it will end. One thing you can count on is that time waits for no one, so despite how difficult it may feel to get through, know that the time is on your side.

No matter what, Friday will wind on. The best thing you can do to improve your Friday motivation is to make sure that your body has the micronutrients it needs to power through the day, identify what’s urgent, tackle low hanging fruit, give yourself time away from the desk, throw on your favorite tunes, and think about the fact that you have the entire weekend to look forward to.

You got this!

More Tips on How to Improve Your Friday Motivation

Featured photo credit: Brooke Cagle via unsplash.com

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Reference

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