We all know the feeling — the world starts spinning, your to-do list looks like it’s in a competition with itself to grow longer, and suddenly, even choosing what to have for dinner feels like an impossible task. If this sounds familiar, you’re not alone. August is National Wellness Month, a time to focus on self-care, healthy routines, and stress management. And honestly, what better time to hit pause and breathe?
For those of you who feel overwhelmed or on the verge of burnout, let’s dive into some practical, mental health-centered strategies that will help you chill out, regain control, and find calm amidst the chaos.
Breathe Like You Mean It:
No, really! When life feels like it’s closing in, your body may go into “fight or flight” mode, and your breathing often becomes shallow and rapid. This reaction is part of the body’s natural stress response, but it can also make you feel even more anxious. By intentionally slowing down your breath, you can help shift your body back into a calmer state, signaling to your brain that you’re safe and not in immediate danger. This is where mindful breathing comes into play.
One of the most effective techniques is the 4-7-8 breathing method, which can be done anywhere, anytime you need to quickly recenter:
- Inhale deeply through your nose for a count of 4 seconds, feeling your lungs expand.
- Hold your breath for 7 seconds, allowing the oxygen to circulate throughout your body.
- Exhale completely through your mouth for 8 seconds, letting go of tension with each breath out.
Embrace Mini Breaks (The Power of 5 Minutes):
You don’t need to block out an entire day to decompress. In fact, sometimes the idea of taking a long break can add more stress if you feel like you “should” be working. That’s why mini breaks are so effective—they’re short enough to fit into any schedule but still long enough to help reset your brain.
Research shows that even a quick 5-minute break can improve focus, reduce stress, and increase productivity. It’s like hitting the “refresh” button on your mind. When your brain is overloaded, tasks can feel overwhelming, but stepping away, even briefly, can help you return to your work with a clearer head.
Here’s how to make the most of those 5 minutes:
- Move your body: Stand up, stretch, or take a quick walk around the room. Movement helps release physical tension and boosts circulation, which is great for your mental clarity.
- Focus on something calming: Close your eyes, listen to calming music, or look out a window and observe nature. Shifting your attention to something peaceful gives your brain a chance to recharge.
- Practice mindfulness: A short breathing exercise or grounding technique can help bring your focus back to the present moment, breaking the cycle of racing thoughts.
Create a “Done” List:
To-do lists are great for keeping us on track, but when they get too long, they can also become a source of stress. Staring at a never-ending list of things that still need to get done can make you feel overwhelmed and unproductive. That’s where the idea of a ‘done’ list comes in—it shifts your focus from what’s left to do, to what you’ve already accomplished.
At the end of each day, take a moment to jot down everything you did do, no matter how small or routine it seems. Maybe you replied to a few emails, made a healthy meal, or even just got out of bed when it was the last thing you felt like doing. These tasks might not seem like much in the grand scheme of things, but acknowledging them can be incredibly validating.
Here’s why this works:
- It helps you build momentum. When you see all the things you’ve already accomplished, you’ll feel a sense of progress, which can motivate you to keep going.
- It fosters self-compassion. Instead of beating yourself up for what you didn’t do, you’re giving yourself credit for what you’ve managed, which can help shift your mindset from frustration to gratitude.
- It combats negative self-talk. Focusing on your achievements, however small, can help reduce that inner voice telling you you’re “not doing enough.”
Feeling overwhelmed is a part of life that we all experience from time to time, but it doesn’t have to control your day or your mindset. By incorporating small but powerful tools like mindful breathing, taking mini breaks, and celebrating your daily wins through a “done” list, you can gradually shift from feeling stressed and frazzled to calm and in control. Remember, wellness isn’t about perfection or productivity—it’s about finding balance, especially when things feel unmanageable.
