I had a call this morning with a client who told me “It’s Monday, and I’m already feeling burned out and depleted!”.
I get it. Can you relate too? Mondays can be overwhelming. This is in part because people tend to think about things that need to be done as soon as they get back to work and suddenly we’re overwhelmed.
What to do?
- Pause and reassess to recognize the signals your body and mind are sending.
- Are you feeling unusually tired, irritable, or detached?
- Is there anything else that is taking space in your thoughts right now? Whose sense of urgency is this really?
- Does this have to be addressed immediately or is it just that they need to know the issue has been seen and will be fitted into the workflow?
- Where does each task fall in the priority list?
Your well-being is important not just for you, but for the rest of the team too. Try these Microdosed Mindfulness® exercises to help center your thoughts, making it easier to tackle tasks with a clear mind.
Notice
When we are stressed or even just busy we can put blinders on, not really experiencing what’s going on around us. For one minute notice what’s around you without having to do anything about it. What can you hear? What can you see? What can you feel? What can you smell or taste? This is key to being fully present in your environment, and can help you to get grounded in the space you are in.
4 Breaths
Get comfortable wherever you are. Sitting, standing, it doesn’t matter, this can be done anywhere, and simply close your eyes.
Take a 4 deep slow breaths to stimulate the body’s natural relaxation response.Count 1,2,3,4 for the length of each inhale and exhale. This type of breathing naturally activates the parasympathetic nervous system, reduces stress hormones and shifts your focus away from the stressors you were experiencing.
Just look
Pick something in your immediate surroundings and focus on seeing it as if for the first time. It can be anything really, a rock, a paperclip, anything. Observe its color, texture, any particular qualities. Allow it to take up all of your focus for 15-30 seconds. This focus time allows the distractions to fade away, even if just for a moment and be present with what is right in front of you.
Calgon moment
Where would you like to be right now? Sitting by the beach and listening to the seagulls? Floating on a tranquil pond drenched in the warm sun? Walking in a lush forest? Allow yourself to go there in your mind for a moment. Feel the feels, smell the smells and the sights. Live the experience as though you were right there. This not only diverts your mind for a moment it engages your senses in a calming and restorative way.
Remember, self-compassion is key. Acknowledge your efforts and remind yourself that it’s human to feel overwhelmed. Look for support from friends, family, or a professional can also provide relief and perspective. You’re not alone in this journey.
Want more? Let’s talk. I’m here for you.