Feeling overwhelmed? From saying ‘no’ to scheduling ‘me time’, here’s how to regain your power
E ver feel like something’s holding you back? Whether you’re weighed down by seemingly unsolvabledilemmas or just too tired to get stuck in, it is easy to feel bogged down with life’s demands. This can then affect your mental, physical and emotional health. The good news? Some simple lifestyle changes can fix overload issues and put the spring back in your step. Our experts explain how.
Achieve mental clarity
*** AMERICAN JOURNAL OF PSYCHIATRY . IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP. PHOTOS: GETTY
NARROW DOWN YOUR OPTIONS
Big life decisions are undeniably a huge drain on mental energy. But even a series of small, mundane choices can accumulate and put a downer on your day. ‘When there are too many options, we consider each one carefully, weighing the pros and cons and trying to anticipate each potential outcome,’ says counselling psychologist Dr Rina Bajaj. This can lead to decision fatigue and/or analysis paralysis.
✢ TRY IT
‘Reduce your options by setting criteria for what you are looking for, eliminating anything irrelevant,’ says Dr Bajaj. For example, if you’re planning a trip you might want to begin by thinking about your budget, how long you want to spend travelling and whether you want to spend time exploring or would rather everything be on your doorstep with an all-inclusive hotel. Asking for a trusted person’s opinion could also help.
TAKE A BREAK
One-fifth of the British workforce have experienced burnout at some point in their careers, with women being more likely to report symptoms (22%) than men (18.5%)*. But an annual holiday isn’t the only solution. Regular short breaks throughout the day are vital if you want your brain to maintain a high level of output.
✢ TRY IT
Take timeout for 10 minutes or less to help reduce fatigue and stress throughout the day – whether that’s sitting down with a cuppa or doing breathing exercises.
GIVE YOURSELF A DIGITAL DETOX
Is your phone your enemy? ‘With the fast-paced digital world creating an ever-more stimulating space to live in, it’s easy for our brains to become overwhelmed and exhausted,’ says Dr Mandana Ahmadi, the founder and CEO of Alena.
✢ TRY IT
Take daily screen breaks to rejuvenate the brain’s natural wiring
