Do you ever roll out of bed and feel like you are already behind for the day?
Regardless of what actions you take, do you find yourself stuck in a hamster wheel rather than making any forward progress? Life can certainly throw curveballs and stick us where it hurts, but we do not have to stay stuck in this state of being.
If life is overwhelming for you right now, here are some effective ways to safeguard your well-being and happiness.
1. Practice Gratitude
I get it. If you feel like giving up, the last thing you want to do is “see the good”, but this is essential to get you into the right headspace. Can you think of 5 things you’re grateful for right now? If this is hard for you, start with your immediate environment.
Here are some examples:
“I am grateful for the home I have.”
“I am grateful for the clothes on my body.”
“I am grateful I got out of bed today.”
When practiced daily, identifying things that you are grateful for will start to rewire your brain.
The more you do it, the better you get at seeing opportunity and joy rather than negativity and overwhelm. It can significantly decrease your stress and anxiety too.
Set an alarm for first thing in the morning or right before bed and see if you can name 10 things that you are grateful for. Write them in a journal or list them in a note on your phone. Continue adding to this list each day.
2. Start Small
Oftentimes our to-dos feel so daunting that we don’t know where to start. Thinking of everything feels paralyzing, so we choose to do nothing.
Instead, start small.
- Sit down and make a list of things you want or need to accomplish today.
- Then, circle three things that are non-negotiable. These three are your priority.
- Complete these three tasks before doing any of the others.
Sometimes, simply making a list of things you need to accomplish is enough to settle your mind. You see it laid out and realize it’s not as daunting as your brain hyped it up to be.
3. Try on Possibility
This is the magic ingredient when it comes to getting unstuck.
When we are in a state of overwhelm, it may feel challenging to get into a state of possibility - but I promise the effort will pay off! If you are able to try this with a friend or loved one, I highly recommend it.
So, before we get to the land of possibilities, it’s important to acknowledge that self-sabotage never helped anybody. Are your thoughts perpetuating the negativity? Is your self-talk supporting or hurting you?
You must question the thoughts and stories you are telling yourself.
- When you have a thought like “I am so lazy” or “I will never lose the weight” or “I’m not good enough to…” challenge those thoughts with “Is this absolutely and factually true?”
- Then, flip the script. For example, if your original thought was “I am so lazy,” the opposite is “I am not lazy” or “I am so hardworking.”
- Now, think of 3 reasons as to how or why this new statement is actually true.
Our thoughts are everything. When we allow ourselves to consider a different viewpoint - one that actually serves and supports us - our brain will help us find ways to make that true.
4. Celebrate Your Wins (Even the Small Ones)
We often forget to stop and smell the roses. And when we are in a state of overwhelm, this is even more likely. So, take time to acknowledge your wins each day and each week, regardless of how small they may seem.
At the end of every day or every week, make a list of at least 10 things you did well, accomplished, learned or felt.
Declaring these moments builds trust in yourself. Recognizing your wins also boosts your confidence and gives you more motivation to keep going!
5. Get Outside
Nature is truly the best medicine, and a change of scenery may be just what you need to reset and refocus. It is proven that nature calms our nervous system and helps us become more present.
Set an alarm, perhaps mid-day, and spend at least 10 minutes outside.
Some ideas include:
- Taking a walk
- Taking a bike ride
- Sitting at a park to read or listen to music
- Walk to and from the store (if you only need a few things)
- Sit on your porch or patio with tea or coffee
- Lay in the grass or walk on the beach to boost feelings of groundedness
6. Connect with Someone
There is nothing more isolating than feeling like you want to give up. And there’s nothing that can pull you out of isolation faster than connecting with someone you care about/that cares about you.
- Call or text a friend or loved one to chat
- Ask for help or advice from someone you trust
- Make plans to get out of your house and go do something with someone
When we are so stuck in our overwhelm, connecting with other humans can help bring things back into perspective. You are supported.
Just like making a list can help you clarify your tasks, journaling is a proven way to help clarify your thoughts and feelings. This is powerful when you feel like giving up.
Journaling may even provide you with a new perspective and allow you to move forward with fresh eyes.
Without any agenda other than to get out every thought and feel, sit down for at least 5 minutes and write whatever comes to mind.
Need more help with journaling prompts? Try this free resource - The Mindful Reset.
If you aren't used to slowing down, this can be uncomfortable at first, but it’s the key to self-acceptance. Practicing meditation can and will allow you to actually listen to what is going on in your body and mind.
When practiced regularly, you will find a new sense of love, acceptance, awareness, and non-judgment. This is everything when you feel like throwing in the towel. You will be aware of the current state you are in, but understand that it is not permanent and that you are not your feelings.
A few options to get started with meditation:
- Set a 5 minute timer, close your eyes, take a few deep breaths, and simply be.
- Try this Morning Meditation
- Try this Evening Meditation
9. Channel Your Happy
You must make time for the things that bring you joy! What is life without them? When you find yourself wanting to give up, stop everything, and do something that makes you happy!
Make a list of 10 simple pleasures and make a point to experience at least one of them each day.
Some ideas are:
- A hot shower or bath
- Blasting your favorite song
- Dark chocolate
- Petting your dog
- Sipping tea while reading
Another way to channel your happiest self? Think back to a time you felt super happy and successful. Channel that energy and recognize how that version of you thought, acted, and showed up. Is there anything you could be doing now to be more like that previous version of you?
There is no wrong way to move, my friend! When you move your body in any way, you increase blood flow and energy. This creates an instant mood boost and mental reset.
I suggest you move for 10 minutes or more per day! You pick the movement.
Some ideas include:
- Go for a walk
- Turn on some jams and dance around in your living room
- Workout at home - check out some fun ideas
- Take a group fitness class
- Yoga - Try this free flow!
Every moment, every feeling, every situation is temporary. Sometimes it may feel like there’s no escaping our overwhelm or stress, but these 10 tips will certainly help you see otherwise!
When you feel like giving up, remember to:
- Practice Gratitude
- Start Small
- Try on Possibility
- Celebrate Your Wins
- Get Outside
- Connect with Someone
- Channel Your Happy
You might also be interested in: How to Become Smarter: 7 Ways To Increase Your Brainpower in 2020