Say no. Many of the people I coach and work with who are the most overwhelmed simply don't know how or aren't willing to set reasonable boundaries for themselves, and so end up committing to much more than they can reasonably accomplish. Find out how Erika and her colleagues at Proteus support leader readiness.
Here are some approaches that have helped her and others to turn down the dial on "overwhelm":. I encourage leaders to make this their personal mantra.
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Most leaders of my acquaintance spend way too much time doing things that other people can and should be doing. All of these kinds of tasks should be handed off, and doing so will reduce your load. It can be wasted time, or extremely valuable time. That is, What are we talking about? And that executives thought they spent their time differently than their actual time use as recorded by their assistants. I know that taking a rejuvenation break, or having a lighthearted, fun conversation with a colleague, or getting outside for a few minutes can all be worthwhile, even necessary.
Too often, we do things - both professionally and personally - because we just assume "we have to" or "we've always done that. Think about the things you do regularly that feel like a waste of time. It may be that they yield so little value for you and others, given the time spent, that you should just stop doing them altogether. First of all, that 15 minutes can feel like a little mini-vacation, lowering your heart rate and your blood pressure in a way that can feel truly rejuvenating.
Often when we're feeling under the gun, we vent to friends, family, and even colleagues; complaining and - dare I say - whining about our difficulties.
Instead, ask those folks to help you figure out how to reduce your overwhelm: get their support to think through how to do the five things above, and ask them for any insights or advice they have about what's worked for them. Involving others in resolving your overload will ultimately be more satisfying for both of you - and far more useful. Learning how to say no - diplomatically and graciously, but still no - can be a life-saver.
Whenever someone makes a request of you, before you say yes, think about whether or not you can actually deliver on the commitment you'd be making, without crowding out other commitments or leaving yourself burning the midnight oil. If a 'yes' would put you over the line, let the requester know and respectfully decline. And even if the requester is your boss or your client, you can still say a version of no: just frame it as "that would be difficult, given my current priorities; let's find another way to get this done.
Denial is when a person refuses to accept that anything is wrong or that help may be needed. This is different than wanting to be alone from time to time, and can be a warning sign of depression. Some people may withdraw because being around others takes too much energy, or they feel overwhelmed. But withdrawal brings its own problems: extreme loneliness, misunderstanding, anger, and distorted thinking. We need to interact with other people to keep us balanced. Bullying is when a person uses force, threats, or ridicule to show power over others.
It is harmful to both the bully and the person being bullied and does not address underlying issues. Many people self-harm because they feel like it gives them control over emotional pain. While self-harming may bring temporary relief, these behaviors can become addictive and can lead people to be more out of control and in greater pain than ever.
Substance use is the use of alcohol and other drugs to make a person feel better or numb about painful situations. Alcohol and drug use can damage the brain, making it need higher amounts of substances to get the same effect. This can make difficult feelings even worse and in some cases, leads to suicidal thoughts or addiction. The good news is that with practice, everyone can do a better job of dealing with their negative emotions in healthy ways. One way to deal with uncomfortable or unpleasant emotions is to remember the word PATH. PATH stands for:.
This step is important because instead of acting on feelings right away, you stop yourself and think things through. Count to or say the alphabet backwards. For example, are you mad at someone, or are you sad because your feelings were hurt by what they did? Whatever it is that you are feeling, it is ok to feel that way.
Helpful vs Harmful: Ways to Manage Emotions | Mental Health America
Now that you have taken a few moments to figure out what exactly it is that you are feeling, think about how you can make yourself feel better. Venting is not the same as asking for help, it's taking an opportunity to share your feelings out loud. We do this naturally when we talk with someone we can trust about whatever is upsetting us. You can also vent by writing a letter to the person who upset you. Keep the letter a couple of days and then tear it up.
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Stick to pen and paper—using social media when you are highly emotional can be tempting, but you might say something you regret. If you still feel sad, worried, or scared after trying to help yourself, you might be showing the early warning signs of anxiety or depression. A screening is an anonymous, free, and private way to learn about your mental health and if you are showing warning signs of a mental illness. Visit mhascreening. A screening is not a diagnosis, but it can be a helpful tool for starting a conversation with your doctor or a loved one about your mental health.
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What can I do if my insurance company is refusing to approve? Share this page. Some of the harmful ways that people deal with negative emotions: Denial Denial is when a person refuses to accept that anything is wrong or that help may be needed. Bullying Bullying is when a person uses force, threats, or ridicule to show power over others.
Step 3: Think.
7 Things To Do If You're Feeling Overwhelmed
Step 4: Help. If you are having trouble thinking of ways to help yourself, try one or a few from this list: Mood Boosters Read the story of someone you admire Watch a funny YouTube video Play with an animal Watch a movie you loved when you were younger Reorganize your room Make a list of places you want to travel Address Your Basic Needs Eat a healthy snack. Drink a glass of water.