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  • life can be overwhelming sometimes

  • you just get into that mode

  • where you end up with too much on your plates

  • and you start to feel heavy and burdened

  • by all your responsibilities

  • and things that you have to do

  • it can feel like you're drowning

  • in endless tasks or that  everything in front of you

  • is just too much to handle

  • if you relate to feeling like this

  • i'd like to share about what you can do

  • when you're feeling overwhelmed

  • the first thing you want to do

  • if you're feeling overwhelmed

  • is to give yourself some breathing space

  • take a step back

  • go outside

  • get some fresh air

  • take a walk

  • take some deep breaths

  • i know it sounds simple

  • but truly we have to regulate our bodies

  • in order to calm down

  • our nervous system

  • so that we're not in that very anxious,

  • intense state of feeling overwhelmed

  • they say that the busier you are

  • the more you have to meditate

  • you want to step into the feeling

  • of what you want to feel

  • instead of what you don't want to feel

  • if you're already feeling anxious,

  • overwhelmed and stressed and tense

  • if you just continue feeling that way

  • you're gonna continue feeling that way

  • you want to do things

  • that help you do the opposite, right?

  • you want to calm down

  • you want to take a breath

  • you want to start to relax your body physically

  • so that you can relax your mind

  • giving yourself more breathing space

  • will allow you to re-center in your calm

  • and in your piece

  • and then be able to judge the situation

  • in front of you with a clear mind

  • so that you can approach it from

  • a more problem-solving point of view

  • rather than this frazzled, chaotic point of view

  • next

  • you can try the 10-10-10 rule

  • ask yourself how would you  feel about the situation

  • in 10 minutes, 10 months, and 10 years

  • kind of looking at these 3 different time frames

  • will allow you to gain a new perspective

  • on your overwhelming situation

  • is this something that really

  • matters in the long term

  • or is it just something that feels overwhelming

  • for the next 10 minutes

  • is it going to matter in the next 10 months?

  • what you do here or the next 10 years

  • hopefully you'll realize that your situation

  • in 10 years won't really matter that much

  • at all and it's just a small thing

  • this also helps if you're trying to prioritize

  • all the different things you have going on

  • if you have too much on your plates

  • and you're overwhelmed

  • ask yourself

  • which of these things will matter more

  • in the long term

  • which of these are important in

  • the 10 years or the 10 months

  • rather than just the next 10 minutes

  • another thing you can do

  • that's really helpful when you're overwhelmed

  • is to journal it out

  • journaling is a tool to express your emotions

  • your feelings and your thoughts

  • it's your safe private space

  • to say whatever you want

  • don't judge yourself

  • express your feelings

  • honestly it feels so good

  • to be able to have a safe and private space

  • to let out everything

  • because we're often so overwhelmed

  • and emotional in our minds

  • and it can be hard to navigate

  • it can be hard to know what to do

  • with all of these thoughts

  • or all of these emotions

  • i find that journaling it  out is a really healthy way

  • to express yourself

  • express your emotions and thoughts

  • and it also can help you put together the puzzle

  • once you put all your jumbled thoughts

  • and emotions and words onto paper

  • then you can start to recognize

  • i was like oh maybe i'm thinking in a loop

  • and i can break myself out of this loop

  • or oh i know the solution to this

  • all i have to do is XYZ

  • and then you proceed to make a to-do list

  • or something about the next steps

  • you can take another impactful way

  • to deal with overwhelm is to move your body

  • go out, get some exercise

  • whether you want to go for a walk

  • whether you want to do yoga stretch

  • or even dance

  • whatever way feels good to you

  • maybe it feels good to take a kickboxing class

  • or maybe you want to go swimming

  • and feel how it feels to just float in the water

  • where the sounds of the world

  • are just drowned out by the water

  • there are so many benefits to exercise

  • and moving your body

  • and the reason why this helps you deal

  • with overwhelm is because it helps you

  • take your mind off of what you have to do

  • also when your body is so tense and stressed

  • it's good for your body to move

  • you can kind of let all that energy out

  • you want to move the energy

  • through your body

  • so that you're not holding it all in your head

  • in general, exercise helps you de-stress

  • it helps you relax and loosen your body

  • get some circulation going it also puts you

  • in a better mood so that you feel better

  • about yourself and your life

  • no matter how busy you are

  • find time to move your body throughout the day

  • and you will feel so much better

  • before we go on to the next tips

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  • another way to deal with your overwhelm

  • is to reframe your perspective

  • in other words

  • realize that it's not that serious

  • this is just a shift in the way

  • you look at your situation

  • because sometimes

  • we make something so big

  • so important

  • so heavy, right?

  • when it doesn't have to be that way

  • it doesn't have to be that serious

  • you don't have to take yourself so seriously

  • it's not the end of the world

  • oftentimes we are the ones

  • that put so much expectations

  • and pressure on ourselves

  • and that is because maybe your parents

  • put high expectations or pressure on you

  • and it became you

  • putting that pressure on yourself

  • or it could be so many other reasons, right?

  • but we have a certain bar

  • where we set that expectation

  • and if we fall below that bar

  • we feel so terrible about ourselves

  • even though comparatively

  • we're not doing as bad as we really think we are

  • try to zoom out as much as possible

  • and try to kind of release

  • these pressures and expectations

  • that you put on yourself

  • why do you have such high expectations

  • in the first place

  • why is it necessary for you to do this

  • why do you have to make yourself suffer

  • from not meeting all these expectations

  • if you can learn to realize

  • it's not that serious

  • then you can start to release  that inner part of you

  • that wants to control everything

  • we feel overwhelmed because

  • we feel like we want to have a control

  • and have a handle on everything in our lives

  • but we don't and it's too uncomfortable

  • to deal with everything that is out of our control

  • there's so many things

  • that we want to have done

  • so many things we want to be perfect

  • or to do well and you can  learn to just let go of it

  • it's easier said than done

  • but it is possible to reframe your perspective

  • on yourself and your life and everything

  • that you think you have to do

  • you might not have to do it at all

  • the next thing you can do to release

  • your overwhelm is to prioritize and let go

  • why don't you try making a not to-do list

  • instead of a to-do list

  • i feel like i'm always adding these

  • to my to-do list so that it is never ending

  • but what if you made a not to-do list

  • let's move things to okay it's not that important

  • i'm not gonna do this

  • i'm not going to check my email 10 times a day

  • i'm not gonna answer text messages, right?

  • when i get them right

  • i'm gonna do these things in batches

  • or i'm gonna kind of reschedule

  • reframe my time

  • so that it works for me

  • i find it so fun to cut things out

  • and i also find that it is a life skill

  • one of the most important life skills to

  • learn how to prioritize to recognize

  • what is truly essential

  • what is truly important

  • what matters

  • what do i want to put my time towards

  • and what is okay for me not to do

  • be okay with not be able to do everything

  • that you want to do

  • be okay with letting things go

  • be okay with done is better than perfect, right?

  • finish it even if it's not perfect

  • just let it go and move on to the next thing

  • because you don't want to take too long

  • that you feel overwhelmed

  • that you can't finish everything

  • that you want to finish

  • it's better to feel done and complete

  • than it is to be a perfectionist

  • taking so long trying to do everything

  • it just feels like drowning and it's not fun

  • you don't want to be there

  • you want to make time for space and play

  • the next tip is a practical one

  • and it's to break down your tasks

  • into smaller and smaller bits

  • this applies to when you have a project

  • or task that feels so big

  • that it's overwhelming that

  • you for some reason avoid it and run away from it

  • and just neglect it because

  • you don't know how to tackle it

  • sometimes projects can feel

  • overwhelming for many reasons

  • maybe you don't know how to do it

  • you've never done it before

  • or maybe it's just something

  • outside of your comfort zone

  • that you don't feel like doing

  • but you do have to do it

  • for things like that

  • break it down into smaller and smaller bits

  • that the next step is

  • so small

  • so simple

  • so easy

  • that anyone can do it

  • for example,

  • if your goal is to write  a book and it feels so big

  • and overwhelming as a project

  • you'd want to break that down

  • into smaller and smaller steps

  • to the point where the next baby step would be

  • open up a word document and type one word

  • just type one

  • that's it

  • and then you can be done for the day

  • another example would be

  • if you're trying to reach fitness goals

  • and maybe you want to lose x amount of weight

  • then your next baby step could be something

  • as simple as put on my socks

  • put on my shoes

  • and then the next step

  • take a step outside

  • just one step,

  • you know you can break it  down into small tiny bits

  • so that anyone can do it

  • rather than telling yourself

  • i want to run three miles every day

  • which sounds like a lot

  • and it sounds overwhelming to the point

  • where you won't do it

  • it's so much easier and simpler

  • and doable to say

  • i'm gonna put on running shoes today

  • i'm going to take one step outside

  • i could take one step and if i don't feel running

  • fine i'm gonna go back inside

  • do baby steps to the point

  • where it's so easy and you build the momentum

  • to do bigger and bigger things

  • because you started so small

  • another thing you can do to manage

  • your overwhelm is to practice grounding

  • grounding can be

  • anchoring yourself to your breath

  • it can be just focusing on your breath

  • and bringing yourself back to a place of

  • live i am okay i am breathing, right?

  • something as simple as that

  • just brings you back because you know

  • you don't want to get caught up in the emotions

  • and thoughts of feeling overwhelmed

  • you want to anchor yourself and ground yourself

  • to something grounding

  • could also be going out into nature

  • sitting down on the grass

  • i feel like that is really healing in itself

  • just sitting on the grass

  • connecting with the earth

  • that's grounding because overwhelm

  • is oftentimes too much happening

  • here in your mind and your thoughts

  • and it's all in the air, right?

  • ground yourself to the earth

  • to remind yourself

  • i am here

  • i am alive

  • and if i am a part of nature

  • connected to nature

  • everything will be okay

  • because nature just heals itself

  • nature takes me where i need to go

  • and you kind of reconnect with your higher self

  • you connect with your inner self

  • you connect with the earth

  • it's just going to be really helpful for you

  • to have a routine where you regularly

  • ground yourself

  • where you anchor yourself to your breath

  • or to the present moment

  • through your five senses right

  • or just ground yourself by spending time

  • in nature regularly that can help you

  • manage your overwhelm in a healthy way

  • alright, my loves

  • those are my tips on how to deal with overwhelm

  • i just want to share a final reminder

  • that you are doing great

  • you are doing enough

  • you are enough

  • everything is okay

  • you will be okay

  • relax to yourself

  • and trust that you're exactly

  • where you're meant to be

  • no need to do any more than

  • what you're doing right now

  • alright, sending you so much love

  • let me know down below

  • if you have more tips you want to share

  • on how you manage overwhelm

  • but i will see you in the next one

  • bye

life can be overwhelming sometimes

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A2 初級 美國腔

當你感到不知所措時可以做些什麼?(what to do when you feel overwhelmed ?)

  • 315 8
    Ashely 發佈於 2023 年 06 月 29 日
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