How to Deal with Feeling Overwhelmed

Being overwhelmed can leave you feeling exhausted, defeated, and stressed to the max. Fortunately, you might be able to lift your emotional load so you can feel better. When you’re feeling overwhelmed, calm yourself down by removing stimuli and activating your body’s relaxation response. Then, use thought exercises to help you regain your sense of control and change your work habits so you don’t feel overloaded.

[Edit]Steps
[Edit]Calming Yourself Down
Sit in a quiet space that’s free of distractions to calm down your senses. If you’re already overwhelmed, any stimulus can make it worse, including things like TV shows, music, and noises from your environment. To help yourself feel calmer, go somewhere you can turn off all distractions and sit in a quiet space. Stay there for at least 5 minutes or until you feel calmer.[1]
If you can, go outside and sit on a bench by yourself.
If you’re at work, close the door to your office or go to the restroom to be alone.
If you’re at home, lie down on your bed for 5-10 minutes.
Meditate for 10-15 minutes to clear your mind. Meditating can instantly calm you down because it clears your mind and helps you improve your breathing. For a simple meditation, sit in a comfortable position, close your eyes, and focus on your breath. When your mind wanders, gently bring it back to your breath. Sit in meditation for at least 10 minutes to help you feel calmer.[2]
If you’re having trouble focusing on your breath, try counting each breath so your mind doesn’t wander.
If you prefer a guided meditation, look for 1 online or download a free meditation app, like Insight Timer, Headspace, or Calm.
Use breathing exercises to activate your body’s relaxation response. When you feel stressed and overwhelmed, your chest might feel tight and your breathing may naturally get faster. Slowing your breaths to a natural rhythm helps you naturally feel calmer, so do breathing exercises to help you relax. Here are some breathing exercises you can try:[3]
Do “om” breathing: Breathe in slowly through your nose, then say “om” or hum as you exhale through your mouth.
Do abdominal breathing: Lie down and place 1 hand on your chest and the other on your stomach. Slowly inhale through your nose to draw air into your abdomen, causing your stomach to rise. Then, slowly exhale through puckered lips. Repeat for 5 minutes.
Perform rhythmic breathing: Breathe in to a count of 5, then hold your breath for a 5 count. Finally, slowly exhale to a count of 5. Repeat for 5 breaths.[4]
Go for a walk outdoors to calm your body and mind. Being in nature helps you instantly feel more calm, and being physically active releases mood-boosting hormones that can counter your stress response. When you’re feeling overwhelmed, go outside for a quick break. Walk for at least 5 minutes.[5]
If you can, walk for 30 minutes to get the full benefits of physical activity. However, it’s better to go for a short 5-minute walk during a break than to not go at all.
Clean up your work space to help you feel calmer. Clutter and disorganization can add to your feelings of being overwhelmed. Remove items that you don’t need at the moment and place them out of sight, such as in a cabinet. Then, straighten and organize the materials you need out on your work space. This will help you feel less stressed by your environment.[6]
Write in a journal to help you process your thoughts. Journaling for a few minutes may help you release your stress or process the thoughts that are overwhelming you. Write about how you’re feeling right now and what you might be able to change to help you feel better. As you write, try to identify actions you can take to help you feel less overwhelmed.[7]
Writing down your thoughts helps you work through your emotions, relieve your stress, and prioritize your concerns.[8]
You might write, “It seems like everyone wants too much from me, and I don’t think I can say ‘no.’ I have so much to do that I don’t even know where to start. I need help to get all this done. Plus, I think I need a break so I can get my thoughts together.”[Edit]Regaining Your Sense of Control
Replace negative thoughts with positive self-talk. Your inner critic can add to your feelings of being overwhelmed by pointing out all of your perceived faults. Fortunately, it’s possible to quiet this negative voice and replace it with empowering thoughts. When you catch yourself having a negative thought, challenge that thought with facts. Then, replace the negative thought with something neutral or positive.[9]
As an example, let’s say you catch yourself thinking, “I’ll never get all this done.” Challenge this thought by reminding yourself of times you’ve completed difficult tasks in the past or by reminding yourself that it’s okay to focus on the priority tasks if there’s too much on your plate. You might replace that thought with something like, “I will finish if I persevere,” or “I’m going to do my best and trust that it’s enough.”
Similarly, you might catch yourself thinking, “I’m letting everyone down.” To counter this thought, list all the ways you’ve helped your family or friends, as well as what they’ve done for you. Then, tell yourself something like, “My family and friends know I care about them,” and “Most of this pressure is coming from myself, not my family. I need to treat myself with the love I give them.”
List 5 things you’re thankful for to help redirect your thinking. When you’re feeling overwhelmed, you might feel like everything is an obstacle. However, you likely have a lot of blessings in your life. Counter your negative emotions by practicing gratitude. Write down or say aloud 5 things that you’re grateful for to remind yourself of positive things in your life.[10]
You might say, “I’m grateful for my best friend, my cat, my comfy bed, my delicious lunch, and time to pursue my hobbies.”
Complete an easy task to give you an instant mood boost. Pick a small task or something you enjoy to check off your to-do list. Don’t worry about whether or not it’s a priority task. Just focus on accomplishing something so you feel empowered to tackle the tasks that are making you feel overwhelmed.[11]
Having a sense of accomplishment can help you shake the feeling of being overwhelmed.
For instance, make an important phone call, send an email, file some paperwork, wash a load of laundry, or make your bed.
Practice mindfulness to stay grounded in the present moment. Being in the present helps you avoid being overwhelmed by worries about the future or concerns about the past. To be more mindful, engage your 5 senses of sight, sound, smell, touch, and taste. This can help you focus on what’s happening now rather than what’s causing you worry. Here are some ways to engage your senses:[12]
Sight: Describe your environment or pick out all of the blue items.
Sound: Pick out the sounds you hear in your environment or turn on instrumental music.
Smell: Focus on the scents around you or sniff an essential oil.
Touch: Notice how your body feels sitting or walking or feel the texture of an item in your environment.
Taste: Stick your tongue out to taste the air, eat a candy, or sip on tea.
Let go of the idea of perfection because it’s an impossible goal. The need for perfection is a common cause of feeling overwhelmed. It’s not possible to be perfect, so stop holding yourself to such a high standard. When setting expectations for yourself, act like you’re addressing a friend.[13]
Try focusing on what you’ve accomplished, not on what you didn’t. With a work project, you might list things like, “reached a project milestone” and “outlined a course of action.” If you’re overwhelmed in your relationship, you might remind yourself that you’ve “worked on your communication” and “scheduled a date night.” If you feel overwhelmed as a parent, you might remind yourself, “my kids are happy and well-cared for” and “I always tell my kids how much I love them.”
Talk to other people in your position to help you recognize reasonable expectations.
Work with a therapist if you constantly feel overwhelmed. While everyone feels overwhelmed at times, you shouldn’t feel that way all the time. If you do, talk to a therapist about how you feel and what you can do to change it. They’ll teach you new ways of thinking and behaving that can help you feel less overwhelmed.[14]
Ask your doctor for a referral to a therapist or look for 1 online.
Your therapy appointments may be covered by insurance, so check your benefits.[Edit]Changing Your Habits
Make a list of the concerns that are overwhelming you. Write down everything that is on your mind, such as tasks you need to do, worries that you have, or upcoming deadlines. Put a star next to the things that are bothering you the most. Getting these thoughts out on paper may help you feel better. Additionally, it helps you identify what you need to prioritize.[15]
It’s okay to make multiple lists if that helps you sort out your thoughts. For instance, you might decide to make a “to-do list” and a “worries” list.
Prioritize what’s most important so you can narrow your to-do list. You may be overwhelmed because you’re trying to do too much. To help you decide what’s essential and what’s not, rank everything on your to-do list. Then, identify the items that must get done. If you have any extra time, add a few of your “nice to get done” tasks to the list.[16]
Put the full list in a place where it’s out of sight. This will help you relax because you’ve gotten it all out on paper but aren’t looking at it constantly.
Set time limits for big tasks and projects. It’s easy for your schedule to get dominated by time-consuming activities, which can be super stressful for you. Protect your time by blocking off hours to work on these tasks. This leaves you time to complete the other tasks on your to-do list.[17]
For example, let’s say you’re working on a big project at work. You might block off most of your workday for that project, but don’t think about it when you’re at home.
Similarly, you might be planning a wedding. Set aside 1-2 hour blocks of time to work on the details, but don’t worry about it when you’re at work or spending time with friends and family.
Focus on 1 task at a time instead of multitasking. You might feel like multitasking helps you accomplish more, but it actually slows you down. Not only does it make it harder for you to get things done, multi-tasking also increases your stress. Stop trying to do multiple things at once. Just focus on 1 task at a time.[18]
Similarly, don’t jump from task to task. Complete 1 task before you start another one.
Say “no” when something isn’t a priority to you or you lack time. It’s likely that people are going to ask you for your time. It’s okay to say “yes” to things that are important to you. However, start saying “no” when you don’t really want to do something or you just don’t have time for it. This will help you avoid overscheduling yourself.[19]
For instance, say “no” to volunteer duties you don’t have time for or to an invitation to attend a party if you know you need some down time.
Ask for help when you need it. Everyone needs help sometimes, so don’t be afraid to reach out to others when you’re overwhelmed. Similarly, delegate tasks when you’re able to do so. This allows you to take things off your plate so you’re less overwhelmed.[20]
For instance, you might delegate tasks at work or ask your coworkers for assistance. Similarly, split up the housework if you live with someone or pay someone to help you get the chores done.[Edit]Tips
Make sure you’re taking good care of yourself. Feeling overwhelmed might be a sign that you’re physically or emotionally tired.[Edit]Warnings
While it’s normal to occasionally feel overwhelmed, feeling constantly overwhelmed might be a sign that you have an underlying mental health condition, like anxiety. Talk to a counselor or therapist to make sure you get help if you need it.[Edit]References↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html

↑ https://www.psychologytoday.com/us/blog/laugh-cry-live/201709/10-tips-managing-the-overwhelming-stress-trying-times

↑ https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/

↑ https://www.psychologytoday.com/us/blog/memory-medic/201908/learn-breathe-better-health

↑ https://www.psychologytoday.com/us/blog/laugh-cry-live/201709/10-tips-managing-the-overwhelming-stress-trying-times

↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html

↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html

↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1

↑ https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/

↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html

↑ https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/

↑ https://www.forbes.com/sites/chrismyers/2018/07/12/4-coping-strategies-you-can-use-when-youre-feeling-overwhelmed-at-work/#711dc1c5718c

↑ https://www.forbes.com/sites/chrismyers/2018/07/12/4-coping-strategies-you-can-use-when-youre-feeling-overwhelmed-at-work/#711dc1c5718c

↑ https://www.psychologytoday.com/us/blog/laugh-cry-live/201709/10-tips-managing-the-overwhelming-stress-trying-times

↑ https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed

↑ https://www.forbes.com/sites/chrismyers/2018/07/12/4-coping-strategies-you-can-use-when-youre-feeling-overwhelmed-at-work/#711dc1c5718c

↑ https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed

↑ https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/

↑ https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed

↑ https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed

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Today in History for 12th March 2020

Historical Events

1867 – Last French troops leave Mexico
1897 – Vincent d’Indy’s opera “Fervaal” premieres in Brussells
1945 – 30 Amsterdammers executed by nazi occupiers
1947 – Belgian government of Huysmans resigns
1981 – Stephen Sondheim’s musical “Marry Me a Little,” premieres in NYC
1994 – Church of England ordains 1st 33 women priests

More Historical Events »

Famous Birthdays

1821 – John Abbott, 3rd Canadian Prime Minister (1891-92), born in Saint-Andre, Quebec (d. 1893)
1922 – Jack Kerouac, American Beat writer (On the Road, Mexico Blues), born in Lowell, Massachusetts (d. 1969)
1926 – Gudrun Ure, Scottish actress (Super Gran, Lady MacBeth, BBC Sorcerer), born in Campsie, Stirlingshire, Scotland
1926 – Rolv Berger Yttrehus, composer
1967 – Irvin Smith, CFL cornerback (Montreal Alouettes)
1972 – Hector Luis Bustamante, Colombian actor

More Famous Birthdays »

Famous Deaths

604 – Gregory I the Great, Pope (590-604), dies at 64
1925 – Sun Yat-sen, Chinese revolutionary and father of modern China, dies of liver cancer at 58
1998 – Jozef Kroner, Slovak actor (The Shop on Main Street), dies at 74
2001 – Robert Ludlum, American spy novelist (Bourne Identity), dies at 73
2001 – Henry Lee Lucas, American drifter and serial killer, dies at 64
2008 – Jorge Guinzburg, Argentine journalist, producer, humorist, and TV, theater and radio host (b. 1949)

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How to Take Care of an Avocado Tree

In order for your avocado tree to keep producing deliciously creamy fruit, you need to take care of it! Fortunately, taking care of an avocado tree is actually really easy to do. Make sure you water it frequently and allow the soil to dry slightly between waterings to keep the roots from rotting and to prevent harmful bacteria and organisms from growing. Use mulch to help control the moisture levels, and add a nitrogen-rich fertilizer if your soil needs it. When it comes to pruning, avoid it if possible, but make sure your tree is healthy and balanced so it won’t topple over.

[Edit]Steps
[Edit]Watering Your Avocado Tree
Check the soil to make sure it’s dry before you add water. Scrape away a small section of mulch or compost and press your hand into the soil around the base of your avocado tree. If your hand leaves an impression, then the soil is damp and doesn’t need any additional water.[1]
It’s important that you allow the soil to dry out slightly between waterings so the soggy ground doesn’t breed phytophthora, a harmful organism that can kill your avocado tree.[2]
Add about of water once or twice a week for adult trees. Use a bucket or a watering hose to soak the soil around the trunk of the tree. In the summer or growing season, you may need to water them more frequently. Make sure the soil is fully saturated when you water your tree.[3]
If of water isn’t enough to soak the soil at least deep, use more!
Mature avocado trees don’t seek out water from their environment, so they need lots of water brought directly to them.
Use enough water to saturate the soil deep for seedlings. Spray a hose or use a bucket to soak the soil near the trunk of the tree so it’s saturated deep enough down. Newly planted seedlings will need less water than adult trees, but they may need to be watered more frequently to keep them from drying out. Add enough water to fully saturate the soil so it’s damp enough to leave an impression when you press your hand into it. This will probably be about .[4]
Avoid using automatic waterers or sprinklers in the winter. Avocados are highly susceptible to the cold, so water them by hand in the wintertime so you can make sure the soil won’t freeze. If you’re expecting cold weather, don’t add fresh water to your avocado trees or the cold could shock the tree or kill the roots.[5]
An avocado tree can survive a cold shock, but it may not produce any fruit for a few years.[Edit]Mulching and Fertilizing Avocado Trees
Spread of gypsum on top of the soil beneath the tree. Gypsum, or calcium sulfate, is a natural mineral that makes soil more porous and helps air, water, and nutrients to penetrate the soil. Create a thin layer of gypsum under the entire canopy to form a circle that is between in circumference around the trunk of your avocado tree. Pat the gypsum down into the soil with your hands to press it into the surface of the ground.[6]
Gypsum also has the added benefits of removing excess sodium, which is harmful to avocado trees, and adding calcium, which helps them grow.
Add a layer of wood chips on top of the gypsum. Use an organic wood chip mulch to help control the moisture levels in the soil around your avocado tree and to prevent the formation of harmful bacteria and organisms. Spread an even layer of the mulch under the canopy of the tree to cover the layer of gypsum, leaving a space of about from the trunk.[7]
Because the roots of avocado trees grow very close to the surface, a layer of mulch add an additional layer of protection from too much heat or cold.
A layer of wood chip mulch also protects and feeds worms and microbial organisms in the soil below, which protect and feed the roots of your tree!
Look for wood chip mulch at garden supply stores, home improvement stores, and online.
Wait approximately 1 year before fertilizing a newly-planted avocado tree. The new roots of your avocado tree are susceptible to being burned by fertilizers, so don’t add any to your soil for at least a year after you first plant them. Allow your tree to establish its root system in the ground on its own.[8]
Use a soil testing kit to test your soil’s nitrogen levels. Pick up a soil testing kit from your local nursery, garden supply store, or order one online and use it to test the soil beneath your avocado tree. Collect a spoonful of dirt from beneath the tree and spread it out in a thin layer over a sheet of newspaper or paper towels so it can dry out. Then, mix the soil with distilled water and fill both chambers of the containers included in your soil testing kit. Add the testing powder and check the color keys to determine your nitrogen levels.[9]
If your soil doesn’t have a nitrogen or zinc deficiency, don’t add any fertilizer to it.
Having adequate nitrogen is critical for your avocado tree’s health and fruit production.[10]
If you don’t have a soil testing kit, look for signs of nitrogen deficiency such as pale green or yellow leaves and stunted growth.
If the zinc levels
Add a citrus tree fertilizer to raise the nitrogen levels if necessary. Add a fertilizer formulated for citrus trees if your soil has nitrogen deficiency to help your tree grow. Read the directions on the packaging and add the recommended amount the next time you water your avocado tree.[11]
Test your soil again a few weeks after you add your fertilizer to see if the nitrogen levels are still too low. If they are, add more citrus tree fertilizer.
Look for citrus tree fertilizer at plant nurseries, garden supply stores, and online. If you can’t find a citrus tree fertilizer, use one formulated for fruit trees.
Sprinkle zinc sulfate over the soil if your tree’s leaves are mottled. Mottled or “frizzled” leaves are a sign of a zinc deficiency. Add zinc sulfate in a band on top of the soil around the base of the tree.[12]
For adult trees, sprinkle up to of zinc sulfate on the ground around the trunk for severely damaged and mottled leaves.
You can find zinc sulfate at garden supply stores and online.
Spread a layer of horse manure to raise nitrogen levels for a natural alternative. Spread a thin layer of manure over the top of the soil beneath your mulch if your soil needs more nitrogen. The manure will continuously add nutrients to your soil and will help retain water.[13]
Always check your soil to make sure it’s dry before you water it to avoid rotting the roots.
Check for horse manure at your local plant nursery or online. You can also visit a local horse stable and ask if you can have or purchase some manure from them![Edit]Pruning Your Avocado Tree
Use clean, sharp pruning shears to prune when the fruit are removed. Wait until you harvest or remove all of the fruit from your avocado tree before you prune it so it can regenerate new growth so it can bloom again in the future. Make sure your pruning shears are clean and don’t have rust on them and make sure they’re sharp so you can make clean cuts with them.[14]
Avocado trees can fruit several times a year, so wait until you remove all of the ripened fruit from your tree.
Remove very low branches that get in the way when you add water. Cut away the lowest branches of the canopy that impede you or your sprinkler’s ability to water the soil beneath the tree where the branch connects to the trunk. Make a cut that is flush against the trunk so the branch is removed evenly and the trunk can heal more effectively.[15]
Don’t yank or pull away branches or you could damage the trunk.
Add the removed branches to the mulch on top of the soil so it can break down and the nutrients can be reabsorbed.
Trim away thick branches that cause a tree to lean to 1 side. Trim away branches that are thicker than your finger where they connect to the trunk to balance your tree. Remove as few branches as possible to reduce the damage caused to your tree.[16]
Heavy winds and storms can cause a leaning or unbalanced avocado tree to topple over, so the harm caused by pruning the tree to balance it is necessary.
Allow more light to reach inner sections by pruning obstructive branches. Use your pruning shears to cut away large outer branches that block sunlight from reading inner sections of branches so they can receive more sunlight. Cut them away where they connect to the trunk and make 1 clean cut so the tree heals better.[17]
Inner branches that don’t get enough light may start to wither and die, which can harm your avocado tree.
Avoid pruning unless absolutely necessary. Pruning branches from the canopy of your avocado tree will expose the bark and trunk, which sunburn very easily, so don’t prune your tree unless you don’t have another choice. Allow your avocado tree to grow on its own so it stays healthy and protected from harmful UV radiation.[18]
Avocado trees do not recover from damage and pruning quickly or easily, so avoid harming them if possible.[Edit]References↑ https://gregalder.com/yardposts/growing-avocados-in-southern-california/

↑ https://www.latimes.com/home/la-xpm-2013-apr-21-la-lh-avocado-trees-20130418-story.html

↑ http://ucavo.ucr.edu/General/Answers.html

↑ http://ucavo.ucr.edu/General/Answers.html

↑ https://gregalder.com/yardposts/how-much-and-how-often-to-water-avocado-trees-in-california/

↑ https://www.californiaavocado.com/avocado101/your-own-avocado-tree#watering

↑ https://www.latimes.com/home/la-xpm-2013-apr-21-la-lh-avocado-trees-20130418-story.html

↑ https://www.latimes.com/home/la-xpm-2013-apr-21-la-lh-avocado-trees-20130418-story.html

↑ https://getbusygardening.com/garden-soil-testing/

↑ http://www.lusterleaf.com/img/instruction/1609_instruction.pdf

↑ https://gregalder.com/yardposts/fertilizing-avocado-trees/

↑ http://www.avocadosource.com/CAS_Yearbooks/CAS_50_1966/CAS_1966_PG_087_094.pdf

↑ https://gregalder.com/yardposts/fertilizing-avocado-trees/

↑ https://youtu.be/rwc_WeASo2E?t=7

↑ https://gregalder.com/yardposts/growing-avocados-in-southern-california/

↑ https://gregalder.com/yardposts/growing-avocados-in-southern-california/

↑ https://aggie-horticulture.tamu.edu/fruit-nut/files/2015/04/avocados_2015.pdf

↑ https://aggie-horticulture.tamu.edu/fruit-nut/files/2015/04/avocados_2015.pdf

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