Do you ever wake up in the morning and have so much to do you don’t know where to start? You start to think about your to-do list, and soon Overwhelm creeps in, and he may bring along his friend, Anxiety.
Soon enough, before you have really accomplished anything for the day, the most unwanted and wildly unpopular friend shows up. Yep, Exhaustion. Ugh!
The solution… DO NOTHING! Curl up with a good book or turn on Netflix because it is just too much.
Ya, I wish! But seriously, this happens to me more than I would care to admit. Implementing some basic steps helps me power through these days, and I hope they can help you too.
Overwhelm happens when you think that you need to figure everything out at once. Guess what? You don’t.
Make a list
If you are not a list maker type of person, get in the habit. The simple act of writing things down can eliminate some anxiety and stress.
Once I sit down and write it all down, I realize that my list is more manageable than I realized. I was just thinking about the same things over and over again. And, being able to visualize what needs to get done helps me feel more in control.
You can use tons of free apps on your phone; I personally use the Notes and Reminder app on my iPhone. Other options are Google Tasks, Microsoft Word, or Google Docs.
Ultimately, my favorite is still pen and paper. (I know, old school.)
Take a breath and start with the most time-sensitive things that need to get done that day.
If you are anything like me, you will have 5 or 6 lists floating around. COMPILE THEM! I have four notebooks with specific areas of my life.
- TODAY!!! Things like, “get the bills paid or you will be reading by candlelight.”
- PERSONAL/FAMILY – Doctor appointments, birthday parties, school projects, parent-teacher conferences, plan a family vacation (I wish), etc.
- BUSINESS/WORK– Project tasks, invoices, taxes, etc.
- SOMETIME IN THE NEAR FUTURE – this is my favorite because it allows me to put it on the back burner without feeling guilt. Organize the laundry room – sure, maybe on Saturday. Make a baby photo album of the child who is now 14 – no problem, maybe next year?
Now get started. Send off the crucial emails, make the appointments, and put out any fires.
Everything else can wait a couple of hours because now I can get my exercise in without the anxiety cloud above my head.
Exercise to Increase Energy and Improve Mental Health
Daily exercise is crucial to keeping your attitude in check and increasing your ability to focus.
Seriously, one of the best things you can do is get moving. Take your dog for a walk, lift some weights, or get jiggy with an exercise DVD (yep, very old school). Just get moving.
If you work from home, this is much easier. If you work in an office, take a walk to the bathroom, use the stairs, go outside and walk around the building; just get up and move for 10 – 15 minutes.
Daily exercise is vital for keeping your arch-nemesis (Anxiety, Overwhelm, and Exhaustion) at bay. Try to wake up early and get in a good 30-minute run, or make it your first priority when you get off work to go on a hike.
Your body will be able to deal with stress hormones more efficiently. You will also be able to think clearly and have a better attitude.
Physical activity has excellent short- and long-term effects. For instance, developing muscle strength and improving endurance, in addition to weight control and decreasing risk of disease.
Exercise is the easiest, fastest, and most effective way to mend your mood, increase motivation, and improve concentration.
Exercise is a tool. You can immediately raise dopamine, norepinephrine, and serotonin levels with exercise (these are hormones and neurotransmitters essential for your mental health). So why not make it an essential part of your toolbox?
Take a shower
Ummm…. What? Yep take a shower. Of course, being clean and maintaining good hygiene is common sense. Still, a warm shower can alleviate anxiety by helping you relax, and a cool shower is a great energizer.
It has been said that those who shower in the morning before they start their day are more productive. Give it a try and see if it works for you. For me, beginning the day with a workout and shower is a great start. I feel invigorated after a good workout and refreshed after a cool shower.
Now, if your work outside of the home, this may not be possible. Taking a shower in the middle of the day may be impractical.
So power walk to the bathroom and freshen up. Brush your teeth, touch up your makeup, and pull your hair back into a nice ponytail and get ready to plow through the rest of the day.
Grab a water bottle and guzzle it down
Now refill it and make sure to drink it throughout the day. Yes, we all know we should drink more water, but do you know WHY?
Being properly hydrated keeps your circulation flowing smoothly, prevents overeating, aids in digestion, and keeps energy levels up.
But did you know it can also help with anxiety, confusion, and fatigue? Being well-hydrated can increase your cognitive abilities. So drink up!
Get back to your list
Go back to your list and start powering through. Once your time-sensitive stuff is taken care of, do the fastest, easiest thing next. It is so satisfying to be able to delete (or cross off ) items off your list.
GO TO BED!
If you have kids, you know that nap time was/is the most crucial time of the day. Why? Because a tired kid is a grumpy kid who whines and cries most of the day. They are out of sorts and simply can not handle the stress of the day.
Granted, the adult stress that we experience is more extreme than what a two-year-old may face. (Ahhh, the days of not getting a happy meal and having to share toys. Good times.) But the concept remains the same.
When we are overly tired, it is more difficult to handle our daily tasks with grace.
The part of our brain that regulates emotional systems gets restored during sleep. When we don’t get enough sleep, our brains are negatively affected, and these processes don’t function as well.
This can lead to us feeling hypersensitive and anxious. Sleep deprivation can also lead to mood swings, toxic thinking, increased depression, anxiety, and weight gain.
So go to bed! Most adults need seven to nine hours of sleep per night. My happy place is 8.5 hours a night. I will wake up naturally without an alarm if I can make this happen.
Sometimes it requires earplugs and black-out shades, but I do my best to make it happen because keeping a consistent sleep and wake schedule is crucial to my daily well-being.
Watch what you eat
What is the universal answer to feeling better about anything? Diet and exercise. Yes, I know it sounds trite, but it is as accurate today as yesterday.
You need to consume all your vitamins and minerals, so eat real food with various colors. I won’t go into diet details here (personally, I try to stick to an anti-inflammatory diet for many reasons); it is a personal choice.
I tend to eat the same thing every day for breakfast and lunch. I don’t want the waste the mental energy on thinking or planning a meal during the day.
Some people like to plan their daily meals at the beginning of the week. Whatever works for you, do it. Remember, there is no need to get crazy, but having a plan and a well stocked fridge at the beginning of the week is worth doing.
Typically eating more fruits and vegetables, staying away from excess sugar, limiting caffeine to healthy amounts, and consuming healthy fats, is an excellent place to start.
Prevention is KEY!
Positive, daily habits will help keep anxiety, overwhelm, and fatigue at bay, so make sure you:
- Get enough sleep. This is literally my most important rule.
- Eat right. Make a healthy lifestyle choice with a plan and foods that work for you. Stay away from fad diets or gimmicks that are not sustainable long term.
- Drink more water. DRINK YOUR WATER! I know it is hard not to go for the shot of caffeine when you feel tired and anxious but drink a big glass of water first. Dehydration is a sneaky little guy and will creep up on you.
- Exercise daily. Find something that you enjoy, and don’t be afraid to try new things and mix it up!
- Stay organized with lists and prioritize your tasks.
- Ask for help when you need it.
- Keep trying
Fall down seven times, get up eight.”
Japanese Proverb
Don’t beat yourself up and cut yourself a break and if you have a rough day. We all do our best but sometimes we just need to go to bed and try again the next day.
Take the necessary steps and implement some good habits to minimize your overwhelm and exhaustion moments. Yes, we can never totally eliminate bad days, but we can use all of our resources to mitigate them.