Stress Management Techniques for the Overwhelmed
Life as a busy woman can be overwhelming. With the constant juggling of work, family, and personal responsibilities, it's easy to feel stressed out. I’ve been there myself, and I know how crucial it is to find effective ways to manage stress. Let me share some strategies that have worked wonders for me, including time management tips, breathing exercises, and relaxation techniques.
Prioritise Tasks: One of the biggest game-changers for me was learning to prioritise. I used to have endless to-do lists that made me feel anxious just looking at them. Now, I categorise tasks into urgent, important, and non-essential. Focusing on the urgent and important tasks first helps me stay on top of things without feeling overwhelmed. It’s okay to delegate or postpone the non-essential tasks – trust me, it makes a huge difference!
Create a Schedule: Having a structured schedule can be a lifesaver. I use a paper planner and a digital calendar to block out specific times for work, family, and self-care. While I try to stick to my schedule, I also allow for some flexibility because life happens. This way, I can handle unexpected events without feeling completely thrown off balance.
Break Tasks into Smaller Steps: Large tasks used to paralyse me with fear. Breaking them down into smaller, manageable steps has been a revelation. Tackling one small step at a time makes the task less daunting and gives me a sense of accomplishment as I go along.
Avoid Multitasking: I used to think multitasking was the key to getting everything done, but it often led to mistakes and more stress. Now, I focus on one task at a time, giving it my full attention. This not only improves the quality of my work but also reduces my stress levels significantly. Also I've found as a woman with ADHD traits, this has allowed me to focus better.
Deep Breathing: Deep breathing is such a simple yet effective way to reduce stress. Whenever I feel overwhelmed, I find a quiet place, sit comfortably, and close my eyes. Inhaling deeply through my nose for a count of four, holding my breath for a count of seven, and then exhaling slowly through my mouth for a count of eight helps calm my mind and body.
Diaphragmatic Breathing: Also known as belly breathing, this technique has been incredibly helpful. I place one hand on my chest and the other on my belly. Inhaling deeply through my nose, I let my belly rise, and then exhale slowly through my mouth, letting my belly fall. Practicing this for a few minutes each day has improved my overall breathing pattern and reduced my stress.
4-7-8 Breathing Technique: This technique is my go-to when I need to relax quickly. Inhaling quietly through my nose for a count of four, holding my breath for a count of seven, and then exhaling completely through my mouth for a count of eight, I repeat this cycle four times. It helps me feel more grounded and calm.
Progressive Muscle Relaxation: I love this technique for releasing physical tension. Starting with my toes and working my way up to my head, I tense each muscle group for a count of five, then release the tension and feel the muscles relax. It’s a great way to unwind after a long day.
Guided Imagery: Guided imagery has been a wonderful tool for me. I find a quiet place, close my eyes, and imagine myself in a peaceful environment, like a beach or a forest. Focusing on the details of the scene helps me relax my mind and body. This of a safe place, maybe it's a beach or special place, and take your mind there when you become overwhelmed.
Meditation: Meditation has become a cornerstone of my stress management routine. Finding a quiet place, sitting comfortably, and focusing on my breath allows me to let go of my thoughts and just be in the moment. Starting with just a few minutes each day and gradually increasing the duration has made a huge difference in my stress levels. It doesn't need to be sitting in a medication pose either, maybe you can sit in a comfy chair and look out over your garden and let your mind be calm.
Managing stress is essential for maintaining a healthy and balanced life. By implementing these time management tips, practicing breathing exercises, and incorporating relaxation techniques into your daily routine, you can reduce stress and improve your overall well-being. Remember, it’s important to make self-care a priority and give yourself the time and space to recharge. You deserve it!
If you found these tips helpful, we have something special for you! Download our free eBook, "10 Minutes Wellness Tips for Busy Women," packed with practical advice and easy-to-implement strategies to help you thrive. Click here to get your copy now and take the next step in your wellness journey. Don’t miss out on this opportunity to prioritise your well-being and simplify your life!
