How to calm the mind when overwhelmed

When you feel overwhelmed, a thought can sound like a warning. It becomes difficult to separate what is happening, from what you fear might happen.

Sometimes a helpful starting point is a fact you can return to: a thought is not a prediction, and feeling urgency does not prove something is urgent.

Here are a few reminders to help you put some space between what your mind is telling you and what needs your attention right now . . .

Stress can make concentration or decisions harder - Struggling to think clearly under pressure does not mean you have lost your ability to make decisions. When you are in fight or flight mode, your rational thinking can become less effective as your attention shifts towards responding to a perceived threat.

Separate a thought from a fact - Your mind does not always tell the truth, it sometimes thinks of the worst case scenario. A very important question to ask yourself is - is this a true fact? If not then why waste your time thinking about it.

Take small steps - Try not to think of everything at once. When you have a lot of things to do it is important to sort them from most important to the least important. Just concentrate on one task before thinking ahead to the next one. You are only wasting precious energy by thinking of everything at once.

Make your breathing comfortable - Take note on how fast your heart is beating, or if you feel anxious. Talk to yourself and say positive, soothing words, as well as practicing deep breathing. Place one hand on your abdomen so you know where your breath is coming from and try to slow it down.

Ask for help - Ask other members of your family to help make dinner, tidy up, or walk the dogs. If you don't ask then how do others know that you are overwhelmed, and require a helping hand. There are no distinct roles these days, so if everyone helps out in small ways you are able to feel calmer, and more in control.

Finally ... you do not have to do everything now. Sometimes we leave everything until the last minute, instead of spreading tasks out. Make a list, and don't overcomplicate things. If the vacuuming does not get done today, then do it tomorrow. Allow downtime for yourself, and don't sweat the small stuff. Your body will pay for it in the end if you get run-down. Turn your awareness inwards, and allow a calm body and mind to guide you through the day.