How much time did it take for the overwhelming deluge that is your To-Do list to hit your mind this morning? There was probably only a minute of peace from the moment you were awake to the time you worried about how much you had to do today. It can be overwhelming and off-putting at times. You may not feel like getting up at all.
Feeling low, overwhelmed or depressed can make 24 hours seem very daunting at times. The array of tasks can appear un-achievable.
Here are some coping mechanisms that might help:
1. Tiny bites
Don’t think about the next 24 hours if it feels too much to take on. Get yourself out of bed, have a shower, make some food or, if that feels like too much, simply get yourself sitting up for fifteen minutes. If you lie back again, that’s OK. Only focus on the next fifteen minutes or hour even - bite size chunks.
2. Be kind to yourself
When you sit on a plane you will be repeatedly told that, in an emergency, place the oxygen mask on yourself before attending to others. The logic being that you are of no use to anyone else if you’re in distress yourself. This logic works in everyday life; be kind and gentle to yourself and do what works to get you through those difficult moments. Give yourself a small treat
3. Step back, step away, get unstuck
Walk away from whatever is making you feel stuck, even for a moment. Take a mini mental vacation. Do something else, think about something else, go somewhere else. Repeat until it works and your mind is at ease again.
4. Sit with it
If it feels like you can’t catch your breath, if the waves of negative thoughts and feelings are pushing against you and you can't seem to fight back, then perhaps you should stop fighting. Instead, take a deep breath and let it wash over you. It is only a wave and it too shall pass.
5. Watch your language!
How are you talking to yourself? Are you beating yourself up? Would you speak to a friend the way you're speaking to yourself? Stop. If someone spoke to you, or someone you love, like that you would be horrified?
You're your own best friend.
5. Do five small things
Whether you are in a meeting, talking to a friend or sitting at your desk you should take a moment to follow these five steps.
- Take three long deep breaths into your abdomen
- Correct your posture
- Drop your shoulders
- Ground your feet
- Disengage for thirty seconds and refocus
6. STOP
Wherever you are - whether it's silently in your head, or you're lucky enough to be somewhere that you can do it out loud, scream 'STOP!'. Then focus on breathing in through the nose for four seconds, and out through the mouth for six. Drop your shoulders, relax your hands. Pause briefly and then repeat to release tension.
7. Re-frame
What are the facts of your situation? Realistically, what is the worst that can happen? We never know what's going on in other people's lives or if someone is having a bad day, so don't assume the worst and don't think in extremes.
Change the thought, force the opposite emotion. Be your own devil's advocate!
