How to reduce stress and overwhelm in any situation
Your plan of attack
Full confession: I get stressed and overwhelmed ALL THE TIME
The key is not to let it affect our mood, our health and our relationships, and I know exactly how.
The stats s*ck
It is well known and proven that too much stress, overwhelm and the negative thinking it involves can lead to weight gain, cardiovascular diseases including heart attacks and strokes, poor sleep, poor digestion and even a higher risk of suffering from anxiety disorders.
Although these stats sound scary, it is important to remember that while we may not have control over the events that occur in our lives or the challenges that arise, we do have the ability to change our approach to these situations. And I'm here to help!
While we may not have control over the events that occur in our lives or the challenges that arise, we do have the ability to change our approach to these situations.
I’ve designed an easy, bulletproof method to remind you that even though stress and overwhelm are nearly impossible to avoid, there are methods to manage the negativity it can create.
The word you want to write down and remember is SPACE.
Photo credit Jeremy Thomas on Unsplash
S.P.A.C.E.
SPACE stands for Stop, Plan, Access Resources, Clock, and Environment.
Let’s explore each of these elements and how they can help ease stress and overwhelm in any situation.
S - STOP
The first step in managing stress and overwhelm is to stop whatever you are doing and take a break. Sit down or lie down, take a few deep breaths, and focus on self-regulation. This means calming the yukky sensations in your body with breathing techniques, self-hug, affirmations, mindfulness, meditation or any other methods that work for you. The key is to create a moment of stillness to help you to regain your composure and think clearly.
Photo credit Georgia De Lotz on Unsplash
P - PLAN
Plan your next moves. Start by deciding on the exact outcome you are chasing (or your boss!) and the steps you need to take to get there. Identify three short-term priorities and describe them clearly. Decide on a timeframe for each priority, which will help you to manage your time more effectively. Having a clear plan in place can help you to feel more in control and reduce your feelings of overwhelm. You might also find that the “mountain” or work is more like a “hill” now that you’ve described the steps clearly.
A - ACCESS
Access the resources you need to achieve your goals. Look at the steps you are most resistant to – you might realise it is caused by insufficient information or preparedness. This step might involve learning more about a topic, getting help from others, getting a new app or tool, or even delegating tasks. Identify what resources you need and take steps to access them. This will help you to feel more empowered and confident in your ability to achieve your goals.
C - CLOCK
Set aside time to pause and review your progress. Set a timer for one or two hours and take a break to reset. Go for a quick walk, make a cup of tea, or do something else that helps you to relax and recharge. Use this time to review your progress and adjust your plan if necessary. This will help you to stay focused and motivated.
E - ENVIRONMENT
The final and essential step to manage overwhelm and stress is to create an environment that is conducive to productivity, but also relaxation. This includes decluttering your space, putting on music if helpful, or turning it off, changing the space you're working in, or using essential oils. Whatever helps you to feel relaxed and focused, make sure to incorporate it into your environment.
Photo credit Leone Venter on Unsplash
Start adopting the SPACE method and regain control of your thoughts, emotions, and actions in every cray-cray situation. These steps will help you to manage stress and overwhelm in any situation and achieve your goals with greater ease.
Remember that an accredited Life Coach is professionally trained to help you go through changes in the easiest, most effective way.
We’re here to help! And I'll leave you with this powerful quote from Willie Nelson:
"You can't stop the waves, but you can learn to surf."
References:
American Psychological Association. (2021). Stress in AmericaTM 2020: A National Mental Health Crisis.
Vaccarino, V., Johnson, B. D., Sheps, D. S., Reis, S. E., Kelsey, S. F., Bittner, V., … Bairey Merz, C. N. (2021). Depression, Inflammation, and Incident Cardiovascular Disease in Women With Suspected Coronary Ischemia: The NHLBI-Sponsored WISE Study. Journal of the American Heart Association, 10(6), e018382.
Lallukka, T., Rahkonen, O., Lahelma, E., Arber, S., & Kivimäki, M. (2021). Sleep complaints and cause-specific mortality: A register-based follow-up study. Sleep, 44(4), zsaa219.
American College of Gastroenterology. (n.d.). Stress and GI Disorders.
Written by:
Sophie Anderson
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About the Author
Hi! I'm Sophie and I am so glad you're here! I help women and men make small, incremental changes that create a positive ripple effect on their entire life.
You have the power to turn your life around, starting today.
I am here to help you succeed.
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I respectfully acknowledge the Traditional Owners of the land on which I coach, collaborate and grow, the Gimuy Walubara Yidinji and Yirrganydji Peoples. I acknowledge and pay respect to Aboriginal and Torres Strait Islander Peoples as the world’s oldest living culture and embrace their continued connection to land, waters and community. I pay my deepest respect to all Aboriginal and Torres Strait Islander Elders past and present.
I also recognise, value and celebrate diversity and act in the spirit of inclusion.