Simple Practices for a Balanced Life

Feeling overwhelmed is a common experience in today's fast-paced world. It was certainly my MO and way of being for many years, and I can tell you why it started - for me… I did not know what I needed, I did not know that I could ask for something different, I did not know what boundaries were or how to implement them… for myself or others and piling on all of the the things. . Whether it's due to work, personal responsibilities, or unexpected challenges, finding ways to manage overwhelm is essential for our mental and emotional well-being. Here are 10 simple yet effective strategies to help you reduce overwhelm and regain a sense of balance in your life:

1. Prioritize and Delegate

Identify tasks that are urgent and important versus those that can wait. As humans, we can get to a place where everything is a priority and it can feel like if we do not keep those proverbial balls in the air, everything will fall apart. It won’t. Or at least only for a little bit. For us as a species to reach a semblance of wellbeing and harmony - we need to make the shift to identifying the tasks that are urgent vs the ones that can wait. Prioritize your to-do list based on these criteria and consider delegating tasks that others can help with. Not only does this reduce the burden on you and frees up time for essential activities, it also empowers the people in your life to take on more responsibility, to make their own mistakes, and to feel good with being a contribution.

2. Practice Deep Breathing

Take regular breaks throughout the day to practice mindfulness or deep breathing exercises. This helps to center your mind, reduce stress levels, and improve focus. Even a few minutes of deep breathing can make a significant difference in your day. An easy one to introduce is the box breath. This breath technique has been noted to be used with elite humans such as nurses and navy seals. Give it a shot!

• You can imagine as you breath in for a count of four, that is one side of the box;

• Hold for a count of four is another side;

• Exhale for a count of four is the third side; and

• Holding for a count of four is the forth side.

• Then start again, creating a box in your minds eye to help you focus your breath.

3. Create a Daily Routine

Establishing a daily routine provides structure and predictability, which can alleviate feelings of chaos and overwhelm. Include time for work, relaxation, exercise, and self-care activities in your schedule to maintain balance. Have you ever time blocked? When I have an endless list of tasks to accomplish, I will block my calendar (meaning I need to use a calendar in some way lol - whiteboard, email calendar, a notebook…) and depending on the task, I will give it 30 minutes of focus time, or 980 minutes of focus time and that is it. This begins to rewire your brain in a way where you focus and accomplish in that dedicated timeframe what could have taken all day to tackle. If it’s not 100% complete, that’s ok, block another period of time after you’ve nourished you in some way.

4. Learn to Say No

Set boundaries by learning to say no to commitments or requests that are not aligned with your priorities or values. This allows you to focus on what truly matters to you without spreading yourself too thin. This was a gamechanger for me! I had no idea that we could do this until later in my adult years - a skill, IMHO (in my honest opinion) that we need to be taught at a young age. Here is a free discovery tool that I created to support my clients in their own self-discovery - click here

5. Break Tasks into Manageable Steps

Large tasks can be overwhelming if tackled all at once. Break them down into smaller, manageable steps and focus on one step at a time. Celebrate small accomplishments along the way to stay motivated. This ties back to point number 3 and routine, incorporating some preplanning and getting those dopamine hits of accomplishment along the way!

6. Limit Multitasking

While multitasking may seem efficient, it can lead to increased stress and reduced productivity. Focus on one task at a time and give it your full attention before moving on to the next. This promotes mindfulness and improves task completion rates. Aaaaand links back to point 3, point 4 and we can through in point 5 to the mix!

7. Connect with Supportive People

Reach out to friends, family members, or colleagues who can offer emotional support and encouragement. Sharing your feelings of overwhelm with others can provide perspective and help you feel less isolated. We are not meant to do this life thing alone - we are social creatures and there are multiple studies done on the effectiveness of community on our mental, emotional and physical health.

8. Practice Gratitude

Cultivate a habit of gratitude by regularly reflecting on things you are thankful for. This shifts your focus from what is overwhelming to what is positive in your life, promoting a sense of perspective and well-being. This was another game changer for me. For someone who was in the depths of anxiety, panic attacks, overwhelm out the wazoo… sitting in gratitude each morning helped shift my perspective, helped me to regulate my nervous system and I have no scientific backing on this.. but I feel like it reverses age… I feel years younger when I am in the practice of gratitude. Here is a link to a free 21-Day Gratitude Challenge that you can play with! Free 21-Day Gratitude Challenge

9. Spend Time in Nature

Spending time outdoors in nature has been shown to reduce stress levels and promote relaxation. Take short walks in a park, garden, or natural environment to clear your mind and gain a fresh perspective. Allow your sense to come alive, drawing in what you hear, what you smell, what you see and feel… deeply connecting with the world around you… and let me know how that shifts how you feel! Email me here!

10. Seek Professional Help if Needed

If feelings of overwhelm persist despite trying these strategies, consider seeking support from a wellness practitioner, therapist or counselor. Professional help can provide tools and techniques tailored to your specific needs and circumstances. Feel like you might need a session? Book with me here

To Wrap This up

Reducing overwhelm is about discovering you, finding balance, setting priorities, and nurturing your well-being. By incorporating simple practices into your daily life, you can manage stress more effectively and create a sense of calm and fulfillment. Remember, small changes can lead to significant improvements in how you navigate life's challenges. Start implementing strategies today to reclaim control and reduce overwhelm for a more balanced and fulfilling life.