“Stop the world. I want to get off!”
Busyness has become a badge of honor in our culture. We have all been there. So much to do so little time to do it. But it can become overwhelming. We need to know when it is happening and how we can manage it.
Listening to Your Signals
The signs of being overwhelmed can be more physical than you would think. Here are 7 signs of being overwhelmed.
Troubled sleeping
Trouble concentrating and focusing
Feeling perpetually sick
Procrastination
Tension Headaches
Aches and pains
Clenching jaw
Take it off your plate
According to Harvard Business Review Oct 10, 2019 “How to deal with the feeling of being overwhelmed” the first thing to do is ask yourself “What one or two things if taken off my plate would alleviate 80% of the stress that I feel right now?” I have struggled with this question because it all seems important to me. However, this exercise can help you identify sources of stress and decide if you need resources to be relocated to help manage the tasks.
The next question is “What is the highest and best use of my time?” Is there something you can delegate to another? Even small things can make a difference. I have automated several bills so I don’t have to think about making sure they get paid. I just have to check to make sure it went through.
I feel that Metabolic Balance® has somewhat put my food on autopilot. My personalized list of foods helps me to know what to eat. The 5 hours between meals have helped me to know when to eat. Being done by 8 pm has also helped me to set a cutoff time even if I get home late. I don’t have to think as much about what I’m going to eat. I am a foodie and like to cook but sometimes I have to keep it simple and this brings us to the next things.
Perfectionism
Challenge your perfectionism. Sheryl Sandberg has said, “Done is better than perfect”. At FCM-MB we say present over perfection. I also coach minimal amounts. So, what is the minimal amount that needs to be done? I have to work out for at least 10 minutes and drink a minimum of 64 oz. of water.
They also suggest challenging your assumptions. An example of this could be assuming that if you need a break, you are weak and lazy. Another example is the belief that the world will fall apart if you don’t do it. Are you constantly telling yourself you are not doing enough? What is the perspective you are using to judge these things?
Okay, you have delegated what you can, are okay that it is done even if it wasn’t the way you would do it and you have examined your assumptions about work and life balance. What else can be done?
Grateful List
When I say bedtime routine, I mean like the one we had as children. At a certain time, each night we would get into our PJs, brush our teeth, have a story read, and have some snuggle time. But as adults, we don’t have a bedtime or our parents to insist we go to bed. We have to be committed to “sleep hygiene”. The book “Sleep Smarter” by Shawn Stevenson.
Shawn Stevenson offers some great tips. One of the main things he talks about is being deliberate about sleep.
Create a routine. There is a difference between deliberately going to sleep and passing out from exhaustion. Part of your routine should include turning off your device one hour before bed. There are many different things you can try. Reading, meditation, listening to music, and journaling to name a few. Try one or a combination of them. Your goal is to relax.
Another thing you can do is go to bed and get up at the same time. Sleeping in total darkness is important; you don’t produce melatonin if there is light in the room. Sleeping with the light on has been shown to increase your risk of cancer. Melatonin and cortisol have an inverse relationship to each other; meaning, that as one goes down the other goes up. As you read earlier, cortisol can stop the breakdown of fat, and increase its production of it. So get a bedtime routine, and if you need a light to fall asleep to, use a timer so it goes off after you’re asleep.
What You Can Do Today
Sleep is a critical part of your health to allow your body to rest, reset and enable it to burn fat while you sleep. With a nutrition plan specific to your body’s needs, you can optimize your sleep for your body to approach your health with a healthy balance. It isn’t all the “do” to make a difference in our health, it’s also the things we “don’t do” to be able to rest the body. To receive your eBook, “5 Things You Can Do Today To Manage Weight”, subscribe to our newsletter with the form below and book a Discovery Call to visit with us coaches about your next steps in your health journey. Read more about our author and coach, Dr. Maggie in her blog post, “Meet Dr. Maggie“.
Resources
https://www.nih.gov/news-events/nih-research-matters/molecular-ties-between-lack-sleep-weight-gain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/
HALT To Change Your Old Habits
Ask yourself as you face a decision, “Are you Hungry, Angry, Lonely, or Tired?” Reflection and personal development are essential to change old habits.
