I sometimes get overwhelmed with all the things that I need to do or things that are running through my heard. How can I stop myself from being overly anxious long enough to at least take a breath?
Last Updated: 11/10/2020 at 1:32am
Anna Pavia, psicologa psicoterapeuta psychoterapist psychologist counselor
Licensed Professional Counselor
I feel my work as my personal mission and I love it. My work with clients is nonjudgmental, supportive. I am a very good listener. I use several approaches. Amo il mio lavoro.
Top Rated Answers
What I find most helpful is making a detailed list. Sit down and write out everything you need to get done in order of importance. This will help relive the stress of trying to remember and give you a sense of accomplishment as you mark things off the list. best of luck :)
A good way to calm down a bit is doing something that you like. Art can always be helpful, but watching a movie, reading a book or talking to a close friend could work too. Open the windows to let the air in, lay down, listen to your favourite music and take a few minutes for youself can be helpful.
What you need to do is to have something that you can take with you everywhere that will calm you down. I carry a little notebook that I will start doodling in. You could start doing that or listen to a playlist or something. Just find something that you can sit down and use to help you focus and breathe. It will take time.
The best thing to do is create a time schedule. Often these can help you dedicate enough time to each task, and avoid a clutter of tasks falling on-top of each other. This can mend any kind of overwhelming feeling you may have, and help you become more organized at the same time. Your thoughts will also become all the more fluid, and you won't be worried about things getting done, as you will have time set for each thing. I hope this helps, and may you take all the breaths you need. Enjoy your day.
When you feel overwhelmed try to pause your work for at least 10 minutes. You can give yourself 10 minutes and that won't delay your work. Then, notice your breathing. It might be irregular. Let it be. Just observe it. Don't try to regulate your breathing instantly as it will increase anxiety. Exhale all the breath by mouth and breathe in. When you feel calm, write down all the tasks you have to perform as they come in your head. Once you are done writing, number them according to priority. Then, sort out first 5 things you need to do first. Focus on them. When they are done, take next five tasks and so on. Allot required time for every work and try to finish work within the set time. Set rewards for your work and take regular breaks. If you are anxious about crisis or situation write down about them, write down all the fears. And, then think about solutions one by one.
inhale and exhale ..walk forward and don't look back, look at the nature, use your senses of five or 6 senses...it will just help you to come normal again, listen to music or call your friends ...
Write a schedule and stick to it. Don't go over the schedule, just so what is scheduled and when you finish for that day, rest.
Grab a piece of paper and a pencil. Dedicate a small amount of time to making a list of individual tasks you need to accomplish and put them into a manageable order. You'll feel more efficient in the long run because you'll be more organized, and you may realize that you truly have more on your plate than you can complete in a single day. Prioritize, finish what you can, ACKNOWLEDGE your progress, then start a new list the next day, beginning with your unfinished tasks from the day before. (And if you're agonizing over something that's out of your hands, it may help you admit that it's beyond your control.)
Know that whatever is going on, it is not more important than your mental health and well being. Perhaps you could try to step away from the situation, take 10, 15, 20, minutes to sit down and breath. Take a break, rest. Do something that makes you happy for just a few minutes. You could also divide up the things you need to do. Instead of looking at all you got left to do, the smaller goals can help you see that progress is being made.
I personally like to try and think about the last thing I laughed at and then take a deep breath whilst thinking about it.
The self-help guide on anxiety may be particularly helpful if you find yourself in a similar situation. The relaxation techniques outlined in the guide can be helpful especially when anxious as they are designed to lessen anxiety to help you feel some relief. Simply using some deep breaths and counting to yourself without thinking frantically for a few seconds can be enough of a break to help you gather yourself.
This is a wonderful question; sometimes things get very overwhelming and our mind keeps running and racing, with no time for relaxation; it's hard to calm down too. It's best to try and slow down, to rest, close your eyes, listen to some music, have a good meal, take a nice relieving shower or bath, call a friend; try to relax and calm down as best as you can. Things will even out and you will accomplish all that you need; don't worry.
Google "grounding excercises for anxiety." I have severe anxiety and my therapist taught me this nifty trick! It really does help. :) Good luck!
Prioritize! What needs to be done first. Making a list. Knowing that it is impossible to do everything at once and to always complete my tasks and doing my best (that includes taking that breath when I need to) I've tried the other way, that is doing everything at once and it only makes things worse, slows down the process because of mistakes along the way.. So therefore, one thing at a time. No choice! :)
The key is to be fully present in the moment instead of worrying about the what you need to accomplish or reflecting on yesterday or five minutes ago. If you can take small time outs to simply focus on your breathing and reflect that you're here and you're alright in the present moment, without allowing yourself any distractions, it can give you a break from stress and anxiety.
Focus on one thing at a time. It may be very difficult to relax and concentrate, but once you complete one thing, you will begin to realize it gets easier. Keep pushing and you will realize at the end you had what it takes to do it. If it helps. you can make a list or chart of everything you have to do and how much time it will take to complete. This will help you to not procrastinate and make you aware of how much time you have in an exact fashion. Once you see this, you will begin to realize it is possible and you are capable of doing it.
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