Stress At Work

Stress At Work

Published On: February 13, 2020

We live in a society where being in overwhelm is considered the norm.  We over schedule & overachieve while trying to be everything to everyone.

It. Is. Exhausting.

What can be done to reduce this feeling of overwhelm?

Therapy and counselling is so much more accessible now!  Online counselling is available from the privacy and comfort of home. Check one thing of your list quickly & easily by choosing online counselling.  With flexible scheduling, it’s easy to make it work in our busy day to day lives.

Choosing Online Counselling

The Brain Dump/WorryTime

At the end of the day when you’re tired, stressed out & burnt out, write it alllllll down.  Write every thought, idea, feeling, chore.  Create a worry list.  It really only takes a few minutes and it will relieve the constant thrumming in your brain that’s keeping you in a state of overwhelm.  Anytime you get a chance to get thoughts out into the open ie: writing it down, speaking it out loud (to a friend or therapist) helps.  It also helps make the unconscious conscious and that’s always a good thing because you can’t change what you don’t know. Add to the “brain dump” list as necessary.  Edit the list as items are completed or if the worry is no longer needed.

Prioritize. 

Take the to-do list & decide on the top 5 things that need to be done & start there.  Keep it reasonable!  Be realistic with your time.  Block off time slots in your calendar to attend to the items on the list. Keep it simple.  Complete basic, simple tasks build motivation.  Failing to complete the “perfect” to do list robs us of motivation & creates a shame/guilt spiral.

SCALE IT!  

If the item is important ie: 8/10 – do it, put attention to it.  If it is a 7/10 or lower, re-evaluate.  How important is this?  Do I need to attend to this at all or can I let it go?  Learning to let the small stuff go is sooo empowering.  You’ll find you have so much more brain space & time to do the things you want to do.

Breathe.  

Seriously.  It works.  There is a nerve ending in the diaphragm connected to the rest & relax nerve in the brain.  If we breathe deeply enough, really rounding out the belly, it forces our body into a state of relaxation.  So take a deep breath, hold it for 5 seconds, release for 5 seconds, repeat 5 times.  You might feel a little light headed or dizzy for a minute so don’t attempt while driving or operating any kind of machinery.

Plan. 

Plan for success.  Plan for downtime.  Plan your counselling sessions. If it’s planned, and you’re checking it off your list – it reduces guilt! And what are you feeling guilty for anyways? This is your life, live it on your terms baby.  If you need some help in this department … this song always gets me fired up:

https://www.youtube.com/watch?v=h3JFEfdK_Ls

… am I showing my age? Good.

You’ve got this.❤️

 

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