When you get away from work, you clear mental clutter and initiate unconscious thought. Delaying decisions until you’ve had time to simmer brings better results and lessens your sense of being overworked.
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When you feel overwhelmed, ask yourself if what you have to do is necessary. Depending on the answer reschedule, drop it or continue.
Keep in mind what’s the most important thing to get done, what could be postponed and what could be done by someone else. It’s not about ignoring tasks, it’s about refocusing.
For those overwhelmed with worry about the future, create a routine of visualization. After taking a few deep breaths to clear your mind, envision the answer to the following questions:
Lesson learned analysis is a process used to learn from the past and improve in the future. It helps clear out regret from past events.
Do that by asking yourself these three questions:
Use the STOP acronym to remember the process. Stop what you’re doing. Take a breath. Observe what’s going on around you. Proceed. Awareness brings more intentionality and exercises your attention spam.
Deep breathing is a rhythmic repetitive motion and it helps to remove mental chatter because it can be done whenever and wherever you wish. As you breathe, put your hand on your stomach; if your hand is moving in and out you’re doing it right.
Setting clear boundaries between personal and work lives is key to maintaining flow and good mental health. The alternative creates mental clutter, a difficulty to think straight and focus due to disorganization.
Mental clutter means you rarely rest or feel truly satisfied. Set boundaries, properly manage your time and reduce your emotional reactivity to develop your focus, thus reducing mental clutter.
Exercise. Research suggests many of the benefits of exercise come in the first 20 minutes.
Reach out. In-person interactions cause your body to produce a bunch of hormones that counteract the “flight or flight” response.
Maintain a balanced lifestyle.
Take notes of what tends to stress you outso you can better control your reaction.
Set the right expectations. Treat stress like an inevitable part of your life. You’re not trying to erase stress, you’re simply trying to cope with it.
Slow breathing is a quick and easy way to change your state, whether it is to decrease stress or increase your energy and focus, or even in creative problem-solving. Other science-backed benefits include: