7 Ways to Tame Overwhelm and Take Back Control of Your Work and Life
7 Ways to Tame Overwhelm
If freedom, flexibility and clear-thinking seem like a distant memory or a work-life fantasy, read on. Here are seven ways to help you shift how you operate in your business and reset your mind for a calmer way of being. Use these ideas to create your very own overwhelm exit strategy.
Freedom. Flexibility. Creative control. Being in flow. Do these states seem like a distant memory or a work-life fantasy? Did you start your business ready to serve and make a positive impact and yet find yourself stuck in busy-work? Did you plan to have a business that gave you flexibility and real freedom and now you feel like you are working all the time? Overwhelm, overwork, or burnout may have become your reality. Or, perhaps you feel you are holding it together, but you see the possibility of overwhelm on the horizon and want to do what you can to avoid it.
Overwhelm can erode our confidence. When we experience overwhelm we can feel anxious, exhausted and confused. Our overwhelmed brain can’t access our wisest self and this can lead to unhelpful decisions and an inability to plan effectively. Despite the very real challenges of overwhelm, there are some simple actions you can take today to help you create a healthier way of working.
Here are seven ways to help you shift how you operate in your business and reset your mind for a calmer way of being. Use these ideas to create your very own overwhelm exit strategy.
(1) Do less
Overwhelm affects our executive functioning. We find it difficult to think clearly, problem-solve and make sound decisions. This means that sometimes when we are feeling overwhelmed we do less-than-smart things like adding more to our plate. It may seem counter-intuitive, but we will achieve more not by doing more but by doing less. When we do less of the things that don’t matter we create the space and energy to be our best selves and to be better (and happier) business owners. Take back control by taking action on only the most important things. Take a moment and consider what tasks you can stop right now. If that feels too challenging, consider your ‘stop’ as more of a ‘pause’. You can always review your paused activities in a month or three and restart them if necessary.
(2) Breathe
Stop and notice your breathing patterns. Are they shallow? Are you holding your breath? When we are feeling overwhelmed our breathing is not relaxed and even. We are depriving our brain and body of essential oxygen. Be mindful throughout the day and notice how you are breathing. If it is shallow, breathe more deeply and more slowly. Are you feeling stressed? Activate your parasympathetic nervous system and switch out of the fight-or-flight state that comes with overwhelm by following a simple breathing technique. Breath in for a count of 4 and out for a count of 6. Exhaling for longer than you inhale helps you shift your body into a more relaxed state. Allow yourself the space to breathe deeply.
(3) Move
Keep it simple. If you don’t have an exercise practice it would be helpful to start one, but for now you need something short, simple and easy to implement. Are you feeling overwhelmed when you look at your inbox or to-do list? Stand up, stretch, or walk to the kitchen and make yourself a cup of tea. This is not about ignoring or avoiding what is important. It is about doing what is more important in the moment. Whenever possible, don’t wait until you are overwhelmed (or underwhelmed) to move. Set a timer or a reminder on your phone and get up and move your body in whatever way works for you.
(4) Talk
Talking about your day is an effective way to process your thoughts, feelings and experiences. Debrief or express your feelings to a friend or partner. If you prefer to write things out, set aside time to journal. If it feels like adding this to your schedule is too much, remember that you are in control. You can set 10 minutes on your timer at the end of the day to vent, brain dump or write about your greatest learning. Whether face to face, a phone call or through journaling, take time at the end of each day to talk about it. This can help you reset and find perspective.
(5) Assess
How much of what you are doing each day is connected to your priorities? How much time are you spending on the priorities of others? Have a look at the projects and tasks you do each day and see what really matters to you. Often we get stuck doing things because we think that’s what we should do or it’s what we have always done. Sometimes we do a task simply because someone else has asked us to. If we are already overwhelmed we will find it more difficult to set appropriate boundaries and may have taken on projects our wiser self would have rejected. It’s not too late to re-assess and adjust.
How can we assess what we should be working on? Try this: list out the tasks you do each day or each week. Consider which ones bring the greatest results? Circle the twenty percent that are the most impactful and focus on these. Alternatively, set your top one to three priorities for the day and focus on taking action on them and only them.
(6) ACCESS Support
Engaging socially with friends or family can help your recovery from overwhelm and burnout. You will not only feel better, but will be able to think more clearly too. Of course, choose the social activity that makes sense for you. For some, a quiet evening at home with their partner is ideal social connection. Other people prefer a night out with a group of friends.
Have you tried working with a coach to deal with overwhelm? A coach can partner with you to work through your priorities step by step. A coach can help you think through the messiness, unravelling the chaos and resetting your mind to develop an effective strategy. They can support you to take action. Together you can design your business and life to minimise overwhelm and maximise results.
(7) Plan a Retreat
It is important to take vacation time and yet I understand it may seem impossible to take time out when you are completely overwhelmed with your business or life. If a month or a week looks unrealistic right now, don’t give up. Give yourself a weekend or an entire day where you unplug and nurture yourself in a way that truly refreshes you. Book your long break now, even if it will be a few months or more before you head off to the beach, mountains or countryside. Add it to your calendar and commit to take the time off.
What else can you do right now? Create mini-breaks throughout your day and be intentional about your recovery time at the end of each day. Daily recovery is vital. Commit to setting time for you first.
Try setting a timer and when 20 or 60 minutes is up, stop what you are doing and take a few minutes for yourself. Go outside, pat your dog or phone a friend. Avoid the temptation to scroll through social media or pay bills. Take these moments to be present and enjoy your chosen mini-retreat. Appreciate the trees or the birds you notice in your garden, the warmth of your dog’s furry coat, or the joy of connecting with your friend. Regular mindful breaks help declutter your mind and re-energise you to be creative and productive again.
Reducing and managing overwhelm takes practice and regular check-ins, but a few simple actions can make all the difference. When you notice overwhelm creeping into your day: stop, breathe, stretch or get up out of your chair. Regularly take a few minutes to reset. At the end of your day unburden from overwhelm by talking about the highs and lows with someone you trust or by writing in a journal.
Reduce overwhelm in the long term by assessing your priorities, cutting out superfluous tasks, and by setting and maintaining healthy boundaries. Finally, take a break. Give yourself recovery time each day and take a retreat or vacation that nourishes and restores you. Create the impact and live the life you really want for the long term by looking after your well-being.
Which of the seven ways will you try first?
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