Feeling Overwhelmed? 5 Simple Ways to Care for Yourself
Written by Dr. Zan Dieker, NMD
The holidays are around the corner, and you are already juggling drop-offs, practices, and keeping your home from resembling the aftermath of a mall on Black Friday. You finally have your doctor’s visit coming up, but adding more things to do for your health can feel like adding to an already overwhelming pile.
We hear you—you are not alone. The growing stress makes sense, especially when we are “on” all the time. We’re here to help with tried-and-true tips and tools. Tuck these away or take a screenshot so you can stay prepared and well-equipped.
Here are 5 tips for when life feels like it's beginning to feel like too much:
Stop adding another task. Instead, consider what you can set down, let go of, or stop. What is on your plate that is unnecessarily draining? What can you say no to, or delegate?
Grace days: On the hard days, what is the bare minimum you can do for you? Give yourself grace and don’t go for perfection. Focus here: did you get to eat, hydrate, move, breathe, and sleep? Can you add a half hour to sleep? Can you increase dietary fiber with one apple? Can you walk once around the block?
Instead of trying to do it all. Ask what your top 3 health priorities (or tasks) are. Bring awareness and start there. If that’s all you get done today, you did well.
Task pairing: Pair the new thing you would like to start with something else you normally do. Example: If you make coffee in the morning, place your new supplement right next to it so you see it and take it first.
STOP technique: Use this quick tool when you begin to feel overwhelmed, when you hold your shoulders too high, or when you are about to transition from one task to another. S: Stop what you are doing, and allow yourself a quick pause. T: Take a breath or 2. Relax through your body as you breathe. O: Observe: What do you feel in your body? What are you noticing right now? P: Proceed with care. Sounds simple enough, but breaks like this help dissolve stress and activate the parasympathetic system.
In a state of overwhelm, we often try to figure it all out alone, but you don’t have to carry the weight of sorting yourself out all by yourself. When you’re ready for a space to help transition from survival mode into sustainable peace, let’s map your path forward together. You can call our office to book a supportive, low-pressure phone consultation!
