The world today is a scary place. Feelings of anxiety and overwhelm can derail your week and lead to some unhealthy habits (which only makes things worse).
Here are a few common sense tips for when you’re feeling ‘over your head’.
Go for a Nature Walk
Walking helps clear your mind and gives you a different perspective. Walking in nature has been shown to impact mental health for several reasons positively. The natural environment is often less stimulating and more peaceful than urban environments, which can help to reduce stress and anxiety. Additionally, exposure to nature can increase feelings of well-being and improve mood. Studies have also suggested that spending time in nature can reduce symptoms of depression and improve overall cognitive function. Walking itself can also be beneficial for mental health, as it can be a form of exercise associated with improved mood and reduced stress.
I cannot stress enough how helpful journaling is. I have been journaling for 11 years, and it’s fascinating to see how much life has changed. Start small — just a few sentences. Set a timer and just write what’s in your head for a few minutes. I journal in the morning using an app called DayOne (if you’re like me and don’t relish the fact that someone can see all the things I’ve said after I’m gone, this might be the route for you)
Journaling has been found to impact mental health for several reasons positively. Writing about one’s feelings is linked to decreased mental distress. A study found that those with various medical conditions and anxiety who wrote online for 15 minutes had a decrease in mental distress. t also can help you to understand and cope with the symptoms day-to-day.
A Little Self-indulgence
Take a day off! Go to a museum or any other favorite place. Treat yo’sefl! A day of self-indulgence can be beneficial for mental health for several reasons. It can serve as a form of self-care essential for maintaining overall well-being. Engaging in pleasurable and relaxation activities can reduce stress and anxiety and improve mood. Additionally, indulging in something that one enjoys can boost self-esteem and confidence. It can also provide a sense of accomplishment and satisfaction, which can be especially important if you’re feeling overwhelmed or burnt out.
Self-indulgence should be balanced with other forms of self-care, such as exercise, healthy eating, and getting enough sleep. Also, self-indulgence should not be a way to cope with negative emotions but rather a way to appreciate and treat yourself. Keep in mind the context and ensure that you are indulging in moderation and not overindulging to the point of harming your mental or physical health. (Example: Having a drink with a friend = Good. Having 15 drinks = is not so good.)
Give of Yourself
Giving and being kind causes positive emotions to arise. Giving to others can increase feelings of empathy and connectedness, improving overall well-being and reducing symptoms of depression and anxiety. Additionally, giving can create a sense of purpose and fulfillment, boosting your self-esteem and self-worth.
Research also suggests that giving can activate the release of the “feel-good” hormone oxytocin in the brain, leading to increased feelings of happiness and contentment. Additionally, helping others can lead to a shift in perspective, which can help reduce stress and negative emotions.
However, it’s important to note that the benefits of generosity can be significantly enhanced when it’s done voluntarily and with no expectation of reciprocation and when the act of giving is associated with personal values and goals.
Be mindful of your own boundaries, and make sure that you are not giving more than you can comfortably afford or taking care of yourself.
Go deeper into what is troubling you. You’ll learn something about yourself and may be able to help someone else in the future. Learning also provides a sense of accomplishment and personal growth, which can boost self-esteem and self-confidence. Additionally, learning new things can keep the brain active, which can help to reduce the risk of cognitive decline and improve overall cognitive function. Research also suggests that engaging in mentally stimulating activities, such as learning, can help to reduce the risk of developing mental health conditions such as depression and dementia. Learning can also provide an opportunity to develop new skills, leading to better job opportunities and greater control over one’s life.
Moreover, Learning also provides a sense of mastery and control over your environment, which can benefit mental health. It can also offer an escape from negative thoughts, give a sense of distraction, and be a form of self-care.
Make a List
Consider your areas of strength. Make a list of 10–20 skills you possess. This introspective list may help you address some of your concerns.
Having a list of tasks can help break down large and complex tasks into smaller and manageable parts, making them feel less overwhelming.
Additionally, making lists can provide a sense of accomplishment and progress as tasks are completed and crossed off. This can boost self-esteem and self-confidence. It can also be a form of self-reflection that can help you better to understand your own thoughts, feelings, and priorities.
Making lists can also help to improve memory and recall, as it allows you to see visually what needs to be done, which can be helpful for people who are forgetful or have a hard time remembering things.
Research also suggests that writing things down can help to reduce the number of negative thoughts and worries and also can help to reduce the risk of developing conditions such as depression, anxiety, and PTSD.
Pick up that old hobby. Do you like puzzles? Fishing? Putting little wooden ships on bottles? You get the idea. Hobbies are a great stress reliever.
Hobbies provide a sense of accomplishment, personal growth, and purpose, which can boost self-esteem and self-confidence. They can also provide a way to relax and de-stress.
Hobbies also provide an opportunity for socialization and connection with others who share similar interests. Engaging in activities with others can provide a sense of belonging and can be a form of social support.
Hobbies can also provide an opportunity for self-expression and creativity, which can be beneficial for mental health. Engaging in creative activities can provide a way to process emotions and be a form of self-care.
Clean and Fix up Your Space
Set a timer and clean something you’ve been putting off in your house. The task will be done, and you’ll be proud of yourself.
A clean and organized environment can reduce feelings of stress and anxiety. Clutter and disorganization can be overwhelming and make it difficult to focus and relax. A clean home can provide a sense of calm and order.
Cleaning can also be a form of physical activity that can boost mood and reduce stress and anxiety. Research suggests that engaging in physical activity can help to improve mood and reduce symptoms of depression and anxiety.
Cleaning can also provide an opportunity for mindfulness. Engaging in cleaning tasks can be a way to focus on the present moment.
Have a Good Cry
No, really. Just let it all out. How wonderful you’ll feel afterward will amaze you.
Crying is a natural and healthy way to express emotions. Holding in emotions can be overwhelming and lead to sadness, frustration, and anger. Crying is a way to release these emotions, which can provide a sense of relief and can help to reduce feelings of stress and anxiety. It can also be a way to process and cope with difficult emotions, which can benefit mental health.
Crying can help us understand our emotions better and accept them as a normal part of life.
Avoid Negative Self Talk
The mind is a fertile field; if you keep piling it on with rotten thoughts, those thoughts will become a part of you. Love yourself.
Negative self-talk can lead to feelings of low self-esteem and self-worth. Negative thoughts and beliefs about oneself can be internalized and lead to a negative self-perception. This can lead to feelings of worthlessness, hopelessness, and depression.
Negative self-talk can also lead to increased stress and anxiety. Negative thoughts and beliefs about oneself can lead to increased worry and fear, which can be detrimental to mental health.
Negative self-talk can also lead to a negative self-fulfilling prophecy! Negative thoughts and beliefs about oneself can lead to a lack of motivation and make it difficult to take positive action. This may be harmful to your mental health and prevent advancement in both personal and professional spheres.
Negative self-talk can also lead to social isolation and relationship problems. Negative thoughts and beliefs about oneself can lead to a lack of confidence and make it difficult to form and maintain healthy relationships.
I hope you enjoyed these 10 tips on how to clear your troubled mind. These are just a few things you can do to get out of your own head, even if it’s only temporary. If you have any other recommendations, please share in the comments. And if you liked this post, subscribe and follow for more content like this.