The #1 Thing You Can Do When You’re Overwhelmed

Life is happening and I'm overwhelmed. When I say life, I mean chaos. Chaos such as co-parenting, having a special-needs kiddo that's been outta whack, home renovations, and starting a new coaching biz, just to name a few. I know, if you're reading this you are more than likely there too or it's just around the corner. So this week I'm giving you my #1 most important strategy to stay grounded when you're overwhelmed... 5-Minute Mindfulness. (And yes, I've been using this daily.)

5-Minute Mindfulness

I'm not sure if this practice comes as a surprise to you or not. Most people gravitate to the, “I just want to get home, put my feet up, grab a glass of [favorite alcoholic beverage], order dinner, and binge-watch [favorite guilty pleasure- mine is Below Deck].”  That stereotypical response not only ruins your sleep for the night, but it perpetuates the cycle of feeling stress/overwhelmed-making poor food choices- skipping physical activity-getting a poor night of sleep.  Just 5 minutes could be what you need to decrease the feelings of overwhelm and prevent or break the cycle mentioned above.    

5-minute mindfulness is completely different from daily meditation which is used for maintenance. This quick fix is for those times when you can't do one more thing but don't have the option of checking-out mentally or physically for an extended period of time. Sometimes you just need to take a minute, or 5, and breathe to get through. Here are 3 ways to grab 5-minutes for yourself to stay sane:

1. Spend time outside and listen to the world around you. I either sit outside or tend to my garden.

2. Take a few minutes to sit and enjoy your pet.

3. (This is my go-to strategy) Leave a few minutes early to run errands or pick up your child from school, and sit quietly in the car. 

Sometimes all you need in order to break the cycle of stress and overwhelm is to take 5. But here's the key, make sure it is actually mindful. Be in the moment, paying attention to both your body and what is going on around you. If you're outside, listen to the birds or the hum of traffic. If you are inside, enjoy silence, the purr of your cat or the breathing of your dog as you sit with them. If you are parked in your car, either enjoy silence or relaxing music. BE PRESENT.

And above all else remember, this is a practice. It certainly won't be perfect. But play with it to find what works for you and give yourself a bit of grace.