Our lives right now are far from normal. Suddenly, everything has changed. It may feel like there are not enough hours in the day. The balancing act of work and family may feel daunting and all you might really want to do is climb back into bed and pull the covers over your head.
It’s how I feel many days. But, I know when I climb out of bed, all of the things I need to get done will still be staring me in the face. So, I get nervous. My heart starts to race and I start to panic. How about you?
When I feel this way, I need to listen to my own advice — the advice that I give my students when they start to panic when they feel overwhelmed.
- Set boundaries — working from home makes it more difficult to shut off the day. Decide when your work day starts and when it ends. Stick to that schedule just like you would if you were going into work each day. Shut your computer and stop checking emails.
- Practice mindfulness – Mindfulness is really about focusing on the present. Slow down and take deep breaths. So often when we feel stressed, we start breathing shallow. Deeper breaths get more oxygen to the brain and will create a calming effect.
- Find something good to focus on – When you are overwhelmed, focusing on something you are grateful for helps reset your thinking. Instead of thinking about everything you still need to get done, take 30 seconds and think about what you have accomplished. This subtle switch moves you from a pessimistic outlook to an optimistic attitude making you more productive and confident.
- Take a break – Listen to some music, go for a walk, or have a quick, light conversation with a friend. Simply changing your scenery for a brief time will help you see your situation with a fresh set of eyes and boost your energy. You will be refreshed and will be able to accomplish more in less time.
- Exercise – Taking a walk or run, hitting play on your workout DVD or attending a class at the gym may feel like the last thing you have time to do. However, exercise induces endorphins which helps calm your body and will give you more motivation.
- Let go of what is unimportant – You can’t do it all. Make a list of what you need to do (somehow getting it on paper helps). Prioritize the list and then cross off items that can be delegated, postponed or removed. Make sure you don’t cut important things that keep you healthy like sleep, exercise, eating healthy and spending time with your family.
- Make a plan – Having a plan helps keep you focused and calm. When your “to-do” list is prioritized, it is easy to know what to do next. Yes, it takes time to plan, but in the end, it saves time. Once the
item is on your “list”, you don’t need to think about it anymore. That frees up brain power knowing that it won’t be forgotten. Also make mini-deadlines to help you stay focused on the important items. - Take it one step at a time – I call this method the inchworm technique. An inchworm moves across a branch one inch at a time. When he starts, the branch looks too long. But, rather than giving up, he just moves
one inch at a time and eventually gets across the branch. That same technique works with our tasks. Break them down into “1 inch” pieces or steps. Then just get started. Before you know it, you are done!
