6 Steps You Can Take to Stop Feeling Overwhelmed

It’s 2 PM, and you are frustrated because you have accomplished nothing. Your list is still as long as your arm and more have been piled on your plate. Your heart starts racing while you get more agitated at your circumstances. 

Then it hits – the feelings of overwhelm threaten to drown you. It’s possible to reign in those feelings of overwhelm and kick them to the curb. If you let these feelings get out of control, your body will reap the negative consequences, including poor eating and sleeping habits.

How to Stop Feeling Overwhelmed

Are you ready to stop the feelings of overwhelm that threaten to overtake you? Put these six steps into practice: 

• Determine What Is Triggering the Feeling of Overwhelm: What started these feelings? For example, were you late to work because you overslept after staying up too late watching movies or working on a project? Take note and write it down if you need to.

• Reframe Your Feelings: You will probably be full of negative thoughts and emotions. Instead of giving in to anger or hopelessness, replace it with empowerment and determination to tackle what is before you.

• Sit Up Straight: As you feel overwhelmed, you may respond physically by hunching forward and taking shallow breaths. Take a moment to straighten up and take several deep belly breaths. The change will reinforce to your brain that you are switching emotions. 

• Decide on One Small Step You Can Take Right Now: Look over your list, and decide on a tiny thing you can do at that moment, and do it. Once it is accomplished, pat yourself on the back and choose another task. With each one, you slowly tackle those items that have been weighing you down. Also, you reinforce to yourself that you can get things done.

• Get Over What You Can’t Control: Focusing on things you cannot control is a waste of time, energy, and emotions. If you can do something about a situation, then take action. However, if you cannot, why not relax and let worry slip away.

• Guard Your Calendar: A significant culprit to being overwhelmed is not protecting your time. It is okay to say no and leave some white space on your calendar. It is up to you to ensure keep your calendar free from being overbooked.

You can beat the feelings of overwhelm by being proactive and getting your emotions under control. Once you do, you will be empowered to knock out that To-Do list and protect your time.

The Art of Delegation: How to Free Up Your Time and Get More Done

Most internet searches for “delegation” result in articles designated for managers and employers. While this skill, of course, has its benefits in a business context, delegation is a useful tool for freeing up time in any area of life. Today, we’ll look at delegation in a general context so you can effectively use it at work, home, hobby clubs, spiritual organizations, and anywhere else you may find it useful.

Benefits of Delegation

 

It can be hard for some people to let go and accept help for numerous reasons. However, you’ll find that delegation of tasks has benefits that far outweigh the undesired feelings that may come at first. Some of these benefits include:

• Saving time

• Building your own and others’ skillsets

• Preparing others to handle tasks independently in the future

• Increasing motivation

• Improving relationships

Tips for Successful Delegation

 

Successful delegation requires finesse and good communication. To delegate tasks properly, consider the following tips:

• Communicate your overall goals clearly.

• Allow for team member feedback.

• Play on individual strengths.

• Establish a clear channel for subsequent communication.

• Be patient and accept that mistakes will be made.

• Monitor progress and make changes as needed.

Communicating Effectively

Delegation can come across as authoritarian or laziness if not used properly. The first thing to keep in mind is your tone of voice and the words you use. Present the reason for delegation in a neutral tone and explain it in terms of how it provides mutual benefits to everyone. For example, instead of saying “We all live here. We’re each going to do our fair share.,” say “We can all be happier if everyone pitches in on chores.”

 

Second, clarity in delegation is essential. If you don’t clearly define the tasks, there is a good chance that things will be missed or completed improperly, causing even more work in the end. For example, instead of just saying “You’re in charge of the equipment.,” you should make a list of what equipment is needed and instructions for how to prepare it.

Using Strengths

Determining each other’s strengths requires input from at least two people; the individual and the person delegating the task. It’s always important to ask a person about their strengths. They may have skills and training you were unaware of. In addition, you’ll also want to take your own observations into account. Based on what you come up with together, you can mutually determine which task would be best suited for their skills and needs.

Utilizing Feedback and Shortcomings

When you first delegate tasks, it’s important to listen to the concerns of the people you’re delegating to. Remember that just because something doesn’t seem important to you, it doesn’t mean it’s not important to someone else. Take this opportunity to address fears, offer advice, and work together on a game plan for success.

 

You should also determine a process for monitoring progress. For instance, you could schedule routine meetings to discuss what’s working and what isn’t. Create an atmosphere that encourages open communication and supports one another through the learning curves. In some cases, you could also use certain outcomes to monitor progress, such as sales, time spent, etc.

When to Use Delegation

Delegation isn’t necessary in every task. If the task is simple and there’s no harm in completing it yourself, then there’s no need to force delegation just for the sake of doing it. However, there are some factors to consider when deciding if you should delegate a task, including:

• Personal stress caused by taking on the task yourself

• Preparing others to take your place

• Opportunity for skill development

• Equality in time and effort

• Current abilities of yourself and others

• Benefits to others

References

 

https://online.hbs.edu/blog/post/how-to-delegate-effectively

 

https://www.forbes.com/sites/eliamdur/2022/11/08/delegating-part-ii-seven-benefits-of-delegating/?sh=29118d377d55

 

https://www.linkedin.com/advice/0/how-do-you-communicate-clear-specific-instructions

 

Finding Balance Between Your Personal and Professional Life

In today’s fast-paced society, many feel that all they do is work without time left for family, friends, and leisure activities. While we are grateful that we have jobs, struggling to keep up with heavy workloads, other career challenges, and personal lives can be overwhelming. 

 

We tend to get so caught up in the rush that we forget to care for ourselves. As our stress increases, various physical and mental health issues, such as decreased immunity, poor concentration, irritability, depression, high blood pressure, and more, can occur.

 

Work-life balance is one of the most important considerations for your quality of life. The path to well-being is finding the balance between work and personal life. The following are several strategies to help reduce stress and achieve the desired balance. 

 

• Practice Self-Care: Boost your ability to cope with daily stressors by eating healthy foods, staying active, and getting sufficient sleep. Research shows a healthy lifestyle benefits physical and mental health, such as reduced stress and depression and a more robust immune system.

• You Deserve a Break: Take small breaks throughout the day to clear your mind and restore energy, whether at work or in your personal life.

• Create a Daily To-Do List: A practical approach to finding balance in your life is to have a plan or to-do list for each day. This helps you to be organized and control your personal and work tasks. 

Create your task list the night before to give yourself a roadmap for the upcoming day. Keep your work tasks and personal tasks separate to help foster a distinction between the two. Be sure to keep your lists realistic and don’t include unimportant tasks. Otherwise, you’ll race throughout the day trying to get everything done, causing more stress and disbalance.

 

• Practice Time Management: As you execute your daily to-do list, you’ll likely encounter interruptions and other activities that take focus away from achieving your goals. The following are several time management techniques that will help you be in control of your limited time. 

• Don’t Multitask: When you work on multiple tasks at the same time, you may end up wasting valuable time. Multitasking makes focusing on a single task challenging since your focus is split among several tasks.

• Control Interruptions: Prevent distractions by silencing your phone and checking emails only 1 – 2 times daily. Carve out 1 – 2 hours daily where you have no interruptions. Let those who need to know that this is your boundary and why.

• Communicate: When you feel that the demands and volume of work are too overwhelming, talk calmly and professionally with your employer. Your employer must be aware of your concerns to address them. If you have thoughts on a solution, share them.

Conclusion

OnePoll surveyed 2,000 employed Americans to find their reasons for quitting their jobs. The result is that 55% left their careers to find a better work/life balance. 

 

We understand that ongoing work/life stress can impact our well-being physically and mentally. Aside from finding a different career opportunity, there are positive steps that we can take to improve the work/life balance. 

 

Living a healthy lifestyle is essential to improve coping abilities and decrease stress. Taking short breaks throughout the day helps us to refresh and clear our minds. 

 

Creating a daily plan for work and personal tasks and time management allows us to take control of achieving our goals. Communication with colleagues and leadership is key, as well as taking control by reducing interruptions and eliminating multitasking. 

 

Regularly practicing the preceding strategies can lead to good habits that will help you find a balance between your personal and professional life. 

References:

 

https://www.sleepfoundation.org/physical-health/diet-exercise-sleep

https://www.onepoll.us/portfolio/wisetail-the-great-resignation/

 

Goal Setting in the Digital Age

We characterize the Digital Age as a shift from traditional industrialization to information technology. It began as early as the late 20th century but is thriving today.

 

It's wise to leverage all available resources in the Digital Age to increase your chances of transforming your aspirations into achievements. By following these three tips, you can effectively set and accomplish your goals in our perpetually connected world, where digital tools offer unparalleled benefits.

 

1. Put Apps to Work

 

Goals and habit-tracking apps (such as Habitica, DONE, Strides, Way of Life, GoalsOnTrack, ClickUp) offer a convenient way to stay motivated. With features like reminders that prompt you when you've been inactive for a while and the ability to break down daunting goals into smaller, more achievable mini-goals, they put you in control of your journey towards success.

 

These apps help you do the work necessary to achieve your goals. They will walk you through a process for developing goals important to your core values and beliefs.

 

2. Search Social Media

 

Consider the social media platforms you frequent. Have you ever explored topics or groups related to your interests? Extend this practice to words and phrases associated with your goals. This approach not only fosters connections with like-minded individuals but also serves as a powerful motivator in your goal pursuit. 

 

Building relationships with others who share your goals is crucial. There will be days, even weeks or months, when staying motivated is a challenge. But with a supportive community of like-minded individuals, you'll always have someone to inspire you and keep you on track.

 

3. Schedule Reminders on Digital Calendars

 

In our fast-paced world, losing sight of our priorities is easy. But with digital online calendar apps, you can stay on top of your goals. They sync across all your devices and are perfect for setting reminders, ensuring you take action daily and progress steadily toward your goals. 

 

According to Nutshell, a customer relationship management (CRM) company, here are a few of the top calendar apps.

 

·      Google Calendar

·      Microsoft Outlook Calendar

·      Apple Calendar

·      iCloud Calendar

·      Calendar.com

·      Any.do

·      Monday Work Management

 

Put technology to work for you. Use these valuable resources to keep your goals front and center. They could mean the difference between having wonderful wishes that never see the light of day and turning your dreams into realities.

 

Navigating Goal Setting in a Distracted World

To have a plan is not just a tool to overcome disturbances and distractions; it's a source of empowerment. A plan gives you focus, a tangible reference point that provides direction and purpose. When something demands your attention and your vision strays, your plan is there to guide you back. It's a powerful tool that keeps you on your path in control of your journey. 

 

Consider this as your set of marching orders. It's not just a plan but a roadmap to your success. You've outlined what you need to do and how you need to do it, and have even identified potential barriers. This isn't just a mental exercise; it's a tangible process you should write down. It's the second crucial step in our six-step process for setting and achieving goals in a busy, hectic, and distracting world.

 

1. Clearly Define Your Goal

 

Please be specific about what you want. The more specific you are, the better. 

You should be willing to work tirelessly on your goal, even in the face of distractions, a busy schedule, or a lack of motivation. You must be willing to make sacrifices to achieve it.

 

2. Handwrite Your Goal and a Deadline

 

Writing out something important to you by hand activates your reticular activating system (RAS). It works behind your conscious involvement to find relevant information. 

It then communicates with your conscious mind, and you take action. You begin to recognize goal-relevant opportunities you otherwise may have missed. Include a specific deadline for achievement.

 

3. List the Benefits and Obstacles

 

Review and list every possible benefit of accomplishing your goal. Then, brainstorm and imagine what obstacles you may face along the way.

 

4. Develop an Action Plan

 

Use the information you have assembled so far and draw up a game plan for action. Turn your big goal into a series of small goals, and celebrate when you hit each milestone.

 

5. Employ Visualization and Affirmations

 

Visualize living in a world where you have already achieved your goal. Imagine all of the emotions and activate all of your senses. Then, practice daily affirmations and positive statements that reaffirm your visualization of a dream achieved.

 

6. Take Daily Action Regardless of Your Situation

 

Life will get busy, motivation will lag, and unexpected problems will arise. It would help if you took daily action to achieve a big goal. When distractions threaten your progress, please return to your written action plan and let it focus your energy.

 

Steps to Declutter Your Space Without Overwhelm

Having a cluttered space, whether it’s your office desk or your home (or both) can feel overwhelming. If you have stuff everywhere and no idea of what you have, it can feel impossible to deal with and out of control. 

 

Here are some tips to help you take back control of your space and declutter.

 

Commit to a Goal

 

Part of the overwhelm is due to feeling you have to deal with all the stuff straightaway. You don’t. You just need a plan and a commitment to sort and throw away a reasonable amount of stuff every day. Once you’ve done your daily ration, you’ll feel so much better because you’re getting on with it in a systematic way.

 

Do a Clean Sweep

 

Take a box of garbage bags and do a walk-through your home and just pick up anything that’s garbage like circulars, newspapers, wrappers. With the trash out of the way, you can get on with the real decluttering. 

 

Do One Room or Area at a Time

 

Depending on how you’re feeling, this could be the worst room or the one that isn’t too bad.  If it’s your worst room, choose one area to declutter, maybe the dining table or the kitchen counter. Maybe even one closet. Just keep it manageable.

 

Have a Purge Box

 

A purge box or a donation station can be a cardboard box or bag where you can put things for charity and donate every week or so. Keep up the momentum of things leaving the house!

 

Set a Timer

 

You’re not trying to organize your entire home in one go, but perhaps even tackling one room or area might feel overwhelming. In that case get a kitchen timer, set it for 15 or 20 minutes, and work only for that long to keep things feeling manageable. You can face doing anything for 15 minutes.

 

Start Small

 

Start with the things that you won’t have any doubt about keeping. Anything broken or out-of-date can go straight into the trash. Clothes that are outgrown or never worn, that waffle machine or juicer you never use, ornaments you resent dusting – they can all go without a look back.

 

Don’t Feel Guilty

 

Permit yourself to declutter. It’s your space, and there’s no need to feel guilty about getting rid of stuff that’s no longer useful.  As you’re sorting, you can ask yourself some basic questions to see if the thing deserves a place in your life:

• Have I used or worn this in the last year? If not, get rid of it.

• Do I love it?

• Do I have the space to store it?

• Am I willing to throw something else out to make room for it?

• Can I see myself or anyone else in the family ever using it or loving it in the future? Really?