5 Ways to Find Relief in a Moment of Overwhelm

There are times when you need to target stress and anxiety in the moment, especially when worry is getting in the way of your productivity, calm, and ability to face the day.

These are some trusted tactics to use as needed. While they may seem simple, they really work. And you might be surprised how hard it can be to remember them at the height of your workday stress. So, the next time you feel overwhelm mounting:

1. Take three deep breaths. Notice the rise and fall of your belly as you slowly inhale through your nose and exhale through your mouth. Focus on longer exhales. This will help provide some stress relief and reduce tension.^[i]
2. Write a list. Grab a piece of paper and a pen—or the notes app on your phone—and jot down your to-dos. It will help you immediately redirect your attention to a concrete, useful activity, instead of fixating on feelings of overwhelm. And it will promote an increased sense of control, focus, and calm.^[ii] Then, ask yourself: what needs to be done? Identify which task is the most important to complete. Accept that you might not be able to get everything done today. You’ll improve your peace and productivity when you have a strategic plan.
3. Quiet the noise. Focus on completing one thing at a time. Research shows that monotasking is much more effective than multitasking, as our brains are wired for singular focus. Toggling our attention makes us inefficient and more prone to mistakes, especially if the tasks are complex.^[iii] Minimize distractions while you’re working. Silence your phone, stay off social media, and avoid anything that will disrupt your attention.
4. Control the controllables. Use self-care and self-talk as support. Check in with yourself: Do you need water? Food? A few minutes to move your body or hit the bathroom before you approach what’s next? Watch what thoughts you choose to focus on—use short, helpful self-talk statements to keep you moving forward. Remind yourself: You got this!
5. Plan a pleasant activity. Come up with one specific reward you can look forward to at the end of your day, whether it’s hanging with a friend or watching an episode of a show you’ve been bingeing. Give yourself a light at the end of the tunnel!