We all experience the ebb and flow of life. On some days, we feel motivated, strong, resilient, and unstoppable! However, emotions can easily change from one day to the next. Feeling anxious, overwhelmed, and stagnant is not ideal, but it is also normal. There is a lot going on in the world, so if you feel stuck, try not to condemn yourself. You would be surprised to know how many people feel the same way. According to 2022 data, stress continues to increase: 84% (compared to 78% in 2021) of Americans experience weekly stress. But even though these feelings (unfortunately) occur all too often, it doesn't make it any easier to deal with them. In fact, they can feel unpredictable, debilitating, and even scary. The good news? There are simple ways to support yourself on these difficult days and even prevent the onset of these symptoms. So, if you're wondering what to do when you're overwhelmed or how to reduce anxiety, you're in the right place!
Below are practical tips on how to promote your mental health and lift your mood, no matter what you're going through.
Quick-acting tips that can promote mental health, no matter
how you're feeling
The truth is that stress is inevitable. We all have triggers, and we've all experienced overwhelming situations where we feel anxious or stuck. While we can take preventive measures to cope with our stress and protect our mental health (such as a nutrient-rich diet, starting a meditation practice, or getting enough sleep), we can't prevent stress situations from occurring. That's why we provide you with coping strategies and actionable tips that you can use whenever you need support!
So, the next time you feel stuck, lonely, stressed, or otherwise unbalanced, try these quick-acting mental health tips. These tools can help regulate your nervous system in that moment and give you a sense of calm.
What to do when you feel anxious
Practice deep breathing
When you feel anxious, return to your breath. Close your
eyes, take a comfortable seat, and place one hand on your chest and the other
hand on your stomach. Inhale through your nose for 1-2-3-4, hold, and then
exhale slowly through your mouth in the same way. Repeat!
Essential oils that alleviate stress and anxiety include:
- Lemon essential oil
- Rose essential oil
- Cinnamon essential oil
- Sandalwood essential oil
Take a continuous walk
Leave your phone at home and take a distraction-free walk. The movement of your body alone can alleviate anxious thoughts by shifting your mind from a state of fight or flight to calm and digestion.
Can't turn off your thoughts? Try listening to a meditation or an inspiring audiobook or podcast while walking.
Meditate
If you feel overwhelmed and wonder how to reduce your anxiety, calm your mind with a short five-minute meditation. If you're new to meditation, it can be intimidating at first. But try taking just five minutes without evaluating your thoughts or feelings. If you find it difficult to calm your mind, that's okay! Let your thoughts arise.
Here are some five-minute meditations to help you reduce stress, calm your mind, and start your meditation journey:
- Daily Breath with DeAndre Sinette
- Self-Love with Amanda Gilbert
- Morning Mindset with Amanda Gilbert
What to do when you're stuck
Wondering what to do when you're overwhelmed and stuck in a negative thought pattern? Start with a small change. Maybe change your attitude, eat healthier, or wake up ten minutes earlier to incorporate a mindful aspect into your morning routine. Small changes add up over time to big changes!
Get rid of negative thinking and move towards positive thinking
A change of perspective can have an immediate impact on your mental health. When your negative thoughts take over, think of one thing you're grateful for and watch your mindset change.
Stop overthinking and doubting yourself
It's easy to play out every "what if" scenario in your head and imagine the worst. But if you're wondering how to reduce your anxiety, it's time to get your emotions under control! Instead of imagining the worst, imagine the best. What do you want to achieve? Then imagine that positive scenario happening. You're simply rewiring your mind! Over time, you'll learn to break out of those negative thought patterns.
Create a list of goals
Think short-term and long-term. What do you want to achieve
today? This week? This month? This year? Creating a plan can help promote
motivation and encourage you to take action.
Try a new hobby
If you're in a rut, find a new hobby that piques your interest. Consider a yoga class, a cooking class, or an interesting academic course!
What you can do when you feel tired
Drink a large glass of water
Often, even a slight dehydration can lead to feelings of fatigue and lethargy. This can not only affect your energy but also your mood, stress, and even your sleep. Drink a large glass of water first thing in the morning and keep a bottle with you throughout the day. When you feel tired, take a sip!
Have an energy-rich snack
An energizing snack with stress-reducing nutrients can help fight fatigue and boost energy. Try snacking on foods that are rich in energy-boosting nutrients like zinc, omega-3 fatty acids, B vitamins, and vitamin C.
Try preparing a few healthy snacks at the beginning of the week so you can quickly and easily grab something when you need a pick-me-up! Consider options like chia seed pudding, egg muffins, or energy balls.
Give these peanut butter bliss balls a try - they're made with energy-boosting ingredients like peanut butter, almonds, and protein powder. And it doesn't hurt that they taste like dessert!
Ingredients:
- 1 cup almond flour
- 2 tablespoons peanut butter
- 1 scoop protein powder
- ½ cup shredded coconut
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- 1 pinch sea salt
Directions:
Step 1: Add all ingredients to a food processor and pulse
until mixture comes together.
Directions. Place all ingredients into a food processor and pulse until the mixture comes together.
Step 2: Chill in the refrigerator for 10 minutes and then roll into bite-sized pieces. Before consuming, freeze for 20 minutes.
Step 3: Store any leftovers in an airtight container in the refrigerator.
Taking a cold shower
Not only do they relieve muscle soreness and promote recovery, research suggests that a cold shower can elevate mood and reduce fatigue. While standing in icy cold water is not always the most pleasant experience, we cannot deny how refreshed we feel afterwards!
Going for a walk outdoors
Whether you take a leisurely stroll or engage in a light workout, a little low-intensity exercise can boost your energy, reduce stress, and even make you more productive.
What to Do When You're Feeling Sad
Keeping a journal of your emotions
Instead of internalizing your feelings, let them out on paper. We like to call this a "brain dump" - simply write down what's on your mind and let your emotions flow!
Scream it out
Sometimes a cathartic scream is just what you need when you feel overwhelmed or sad. In fact, a Harvard study found that crying releases feel-good chemicals oxytocin and endogenous opioids, better known as endorphins. This can alleviate pain, both physical and emotional!
Cleaning a room or area
Did you know that cleanliness and mental health are interconnected? A tidy space can help alleviate feelings of anxiety and sadness, while also being a productive way to clear your head.
Keeping a gratitude journal
Even on the worst days, there is always something to be
thankful for. Keep a gratitude list and continuously add to it. When you're
feeling down, lost, or sad, read through your journal and remember all the
positive things in your life!
