Overwhelmed? Here are 3 Simple Ways You Can Improve Your Well-Being
I often hear this from individuals when we start chatting about health and wellness:
“I am in such a state of overwhelm, I don’t even know where to start.”
I get it. I’ve been there. I was in such a state of overwhelm that any extra thing I desired to try seemed like it was just too much to take on.
I remember reading Emily and Amelia Nagoski’s book, Burnout: The Secret to Unlocking the Stress Cycle, when I realized that I was experiencing symptoms of burnout. I was desperately looking for the magic answer to get me off of the never ending cycle of feeling drained. At the time, I felt like I had little control over many things in my life and numb in the face of some pretty awesome accomplishments.
Being in a state of overwhelm and/or nearing burnout -- whether you feel like you are drowning, your tank is empty, or you feel like you are sprinting on a hamster wheel all day long-- often comes with feeling like you don’t have the energy or capacity to actually get yourself out of that funk.
So, where do we even start?
Here’s what I found: you need to do very small things that will make a difference over time to help you gain more energy and create momentum towards how you want to feel instead of how you’re currently feeling.
There’s no “magic” answer…just small steps each day that you actually have control over.
There are three simple things you can do to pull yourself out of overwhelm: start your morning strong, check your engine light, and ask yourself what you need.
At the moment, they may not seem like establishing these new routines will overhaul your feelings of exhaustion or burnout, but that’s not what we are going for here. Instead, you need to create very small changes because those routines will be sustainable over a longer period of time.
How To Begin
1. Pick one of the options below.
2. Repeat it for at least 18 days. Why 18 days? Well, a research study shows that it takes anywhere from 18 to 254 days to form a new habit. So do one of the below things for 18 days and see how you feel. You may find that it gets easier and easier as each day passes.
3. Add in another one of the suggestions below when you feel ready to do so.
4. Eventually, when you are doing all three things, overtime, you will find that you are taking steps every day to improve your well-being.
5. Don’t quit before you’ve started. Many people try something for a few days and stop because at the time they don’t see the immediate benefits. Don’t let yourself do that. Start a new habit and keep going. You owe it to yourself to take the small smart steps each day that will lead you to feeling more like yourself.
Three Ways You Can Pull Yourself Out of Overwhelm
#1: Start Your Morning Strong
There are many ways for you to improve the quality of your morning routine which will have drastic effects on the rest of your day. Pick one of my suggestions below to start your day more powerfully.
Do my “10 Minute Power Practice” where you brain dump, set intentions, and express gratitude. (Sign up to receive my monthly emails to receive your FREE “10 Minute Power Practice” Workbook to get you started!)
Sit with your morning drink of choice, and then journal, read, or just stare off into the distance allowing yourself to clear your mind.
Go on a brisk morning walk for 15 minutes. Get your body moving as soon as your day begins so that you can think more clearly and be ready to take on the day.
#2: Check Your Engine Light
Begin to notice what feels good and what doesn’t feel good physically and emotionally throughout your day. Establish healthy habits slowly in your routine. Some questions to ask yourself include:
Am I eating enough nutritious foods throughout the day?
Am I drinking enough water during the day?
How much movement am I getting currently, and what do I possibly need to do to increase my daily steps to an average of 7-10k steps?
What emotions do I feel throughout the day, in different environments, when I am around different people, and when I engage in certain tasks? Then, ask myself: do I want to feel this way? If not, what do I want to feel instead? Take steps toward feeling how you want to feel.
#3: What Do You Need Today?
In my Journal article, “5 Words That Will Change Your Life,” I discuss the importance of asking yourself, “What does MY NAME need today?”
When you are aware of what you need, you can finally start to focus on taking steps toward prioritizing your well-being. Keep asking yourself this question, especially in moments of extreme stress, and see what comes up.
Then, give yourself what you need to lead you to a healthier and more balanced version of yourself.
Photo Credit Ben White
