Deflating Overwhelm: at work, in life and during the holidays
Photo by Dev Asangbam on Unsplash
Overwhelm. How do you define it? Describe it? To me, overwhelm is the sudden, and sometimes building, sensation of losing control. Of becoming overtaken by the tasks at hand. Of having more to do than time in the day. Of feeling pulled in multiple directions all at once. Overwhelm can activate our fight or flight response causing us to either shut down, run away or push through to depletion. Although many of us have felt overwhelmed, is it an inevitable part of life? Is there anything we do about it? Absolutely!
One of my favorite methods for deflating overwhelm and living a life full of freedom and fluidity is through mindfulness, also known as present awareness. As Thich Nhat Hanh teaches, mindfulness is a single-pointed focus on the present moment and the task or activity at-hand, rather than a rushing to finish one thing in order to move on to the next. Whether you’re writing an email, washing the dishes or taking a walk, the focus is on the task at hand. You’re not writing an email while chugging coffee; you’re not washing dishes while thinking about everything else that needs to be done around the house; you’re not walking aimlessly while chatting on the phone. Instead, you’re simply focusing on the activity. Enjoying it. Being alive in it.
When approaching life in this manner, sending an email becomes just that – communicating with someone. Washing the dishes becomes just that – cleansing the utensils and pans. Walking becomes just that – a noticing of your feet moving on the ground, your legs and hips working. Through present awareness, we are able to focus solely on ONE thing, and live in it, before doing something else. So, how can we invite this practice into our lives + deflate overwhelm?
We can start with intention.
Intend to live more mindfully and then practice that mindfulness during different parts of the day:
Before you jump into work, take a moment to make a list of what needs to be accomplished.
Plan out your day.
Look over your calendar so you know what is to come.
Take a breath!
Then, start with your most pressing task.
When at home, practice present awareness when preparing dinner.
Mindfully wash and chop the veggies.
Be aware as you turn on the stove.
Stir with intention and eventually place the food on your plate to enjoy.
When you need that jumpstart to deflating overwhelm at any time, try intentional breathing to bring your awareness to the present:
When you feel overwhelm stumbling in, stop.
Stop what you are doing.
Put everything down.
Take a breath in through your nose.
Exhale the breath out of your mouth.
Try it again.
Inhale through your nose, then exhale through your mouth letting the exhale linger, lengthen.
Try it again and this time really notice your breath. Notice it flowing into your body, filling your lungs as you inhale – a deep, full breath. And, as you exhale, notice it leaving your body – your lungs deflate as the breath flows out of your mouth. This cleansing breathwork will bring your awareness to the present and activate your parasympathetic nervous system, countering your fight or flight response. Once you feel more at ease and present, mindfully move back into your day.
Most importantly, be gracious with yourself. Present awareness is a practice. It is not achieved overnight, but through a continual intention to be mindful. To live fully in the present, no matter what you’re doing.
In health,
Lindsay Coward, MPH
Founder of Yoga Nut
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This article was originally published in the ENVOY’s holiday digital guide. Check it out here.