Feeling overwhelmed? Eight powerful steps to regain calm & control
Are you a student feeling overwhelmed? You are not alone. The pressure of the academic workload, combined with so many lifestyle changes, can conspire to break down your defenses and make you less able to cope like you used to.
When everything feels too much it can be hard to know which bit of the puzzle to tackle first. Here are eight steps you can follow to get a better handle on things.
1 Slowwww down
When we start to panic it sets off a chain reaction in our body which actually diminishes our capacity for clear thinking. Sensing a threat, our amygdala immediately shuts down the neural pathway to our prefrontal cortex and we’re filled only with the flashing red light indicating “Danger.” So although it may seem counterintuitive as we have so much to get done, it’s vital to pause, breathe, and allow our body to get back into ‘rest and repair’ mode to restore proper neurological functioning. Otherwise any work you do is really a waste of time. When you hit the wall of overwhelm, stop everything. Step away from your desk and move to step two.
2. Breathe
This is your emergency parachute. Breathing deeply, with a slow and steady pace, signals our parasympathetic nervous system to calm the body down. Try the 4-7-8 technique which acts as a natural tranquilizer for the nervous system. Breath in for four, hold for seven, breath out for eight. Be sure to breathe down into the abdomen and not just the chest.
3. Schedule self-care/relaxation time
Prevention is better than cure, so now that you know how important it is, make time for self-care activities that stimulate the parasympathetic nervous system and cause a relaxation response. Examples include spending time in nature, meditation, playing with animals, yoga, exercise, getting a massage, or doing something you enjoy, such as a favorite hobby.
4. Prioritize your physical health
Our body is much better able to cope with stress when it is physically healthy. This means exercise, eat a balanced diet, get enough sleep, treat physical illnesses, and avoid drugs and alcohol.
5. Set boundaries with yourself
Setting and maintaining boundaries with ourselves can help us feel more in control with our lives. They are a way of showing ourselves love and respect. If you struggle to focus after 6pm, schedule work and study time for the rest of the day and shut off the computer by 6. Hold yourself accountable.
6. Don’t avoid
Skipping class or avoiding work might seem like a good idea at the time, but it invariably makes life more difficult. Try to keep moving forward with your daily tasks even though you don’t want to.
7. Investigate guilt
If you feel guilty about not doing enough work, ask yourself where that guilt is coming from and why you're so hard on yourself. Move forward with compassion toward yourself, rather than hate.
8. One step at a time, one day at a time
What is the very first thing you need to do? Is it make a list? Do that. Now circle the things on the list you can do today. Which one could you get started on right now? Can you break it down into smaller steps? What is the very, very first small step? Once you’ve done it, cross it off and move on to the next thing. As we start checking off tiny tasks, we often can start to see a way forward.
If you are feeling overwhelmed and would like help, head to the humanest community where you can ask questions of therapists and get support from other members.
