We’ve all been there. That feeling that everything is happening all at once. It seems like it’s just too much. You might feel consumed by your thoughts. The hard part about feeling overwhelmed is that it sometimes takes a big cry or a surge of intense emotions before we realize that we need to slow down or take a break.
Here are some ways to get through all those overwhelming feelings in the moment.
Redirect Your Focus
List 1 thing that is important right now. Can you solve anything right now? If the answer is no, we might need a break. This doesn’t mean that it continues forever. Remind yourself that you’ll come back to your problem. Remind yourself that worrying will not make your worries dissipate.
If you’re fixated on one problem, shift to a different problem. This mental break gives us some perspective. It’s a form of brainstorming.
Help Someone Else
Call someone else and ask her/him about her/his day. This doesn’t mean that you ignore your needs, but if you’ve been thinking about your problem all day, it might distract yourself from your thoughts. Not only will you be there for another person, you might feel useful and feel less powerless overall.
Imagine one of your favorite places. Here, you feel at peace. You’re reminded of the grandeur surrounding you as you visualize. Use all of your senses to imagine this place. How do the clouds and sun interact? Where are you sitting? Imagine how the ground feels and what the air smells like. With this visualization, we’re provided with a temporary escape and chances are, you won’t feel worse than before you tried this exercise.
Repeat a mantra
Find an affirmation and repeat it. Take 20 slow breaths. As you breathe, imagine that your body continues to relax five percent more. Feel the tension lifting from your shoulders.When we experience fear and our heart rates increase, our bodies interpret this situation as a threat, but as our heart rates decrease, our bodies inform our brains that this threat (your problem) is no longer an issue. Continue these slow breaths and repeat your mantra.