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Growth Health and Wellness

10 Strategies to Reduce Overwhelm

 

Do you have so much going on that you feel overwhelmed? A busy life with too many demands can lead to feeling overwhelmed and stressed. Work, family, other obligations as well as unresolved mental/emotional stress can prove to be too much at times. Not only is it hard on us mentally and emotionally, but it’s also taking a toll on us physically too.What can you do? Here are a few tips to minimize feelings of overwhelm and stress:

  1. Take a deep breath. Once you start to feel overwhelmed, things tend to go downhill quickly. Give yourself a break by relaxing, taking a deep breath, and slowing down your mind. Just a few mindful moments can help rebalance the nervous system.
  2. Focus on what you can control. In any situation, there are things you can control and things you can’t control. Keep your focus on those things you can do something about.
  3. Let go of those things that are out of your control. There’s no reason to think about it and get yourself more agitated if you can’t do anything about it. Learn to let go of anything you can’t influence.
  4. Focus on solutions. Most of us make the mistake of focusing on the problem and imagining negative outcomes. This strategy causes even more stress. If you’re going to think about the problem, commit to coming out of the thought process with a plan that moves things forward in some way.
  • Ask yourself what you can do to eliminate, delegate or lessen the sources of your stress. Write down your ideas, then put those ideas into action.
  1. Avoid making assumptions. Are things actually as stressful as you think they are? Is it possible that you’ve misinterpreted something or made something more than it needs to be? Gather all the facts before deciding if there’s a reason to be overwhelmed. Question your judgment and ensure that you’re on solid ground before hitting the panic button if at all.
  2. Give yourself a change of scenery. Get out of the house and the office for a few hours. Your environment affects your perspective. Spend some time in nature if possible. If that’s not possible, use an app with nature sounds, play some soothing music or even buy a small water feature for your desk.

7.Spend time with a friend or loved one. Sometimes we need an objective eye on an issue to put something in perspective. Sometimes we need that friend who knows how to make us laugh. Other times we need that friend who is a great listener. While you may be the one who is always able, willing, and ready to help a friend, is it time to reach out for some support yourself?8.Enjoy a relaxing activity. What relaxes you? Taking a warm bath? Going for a run? Getting a massage? Spend an hour or two decompressing in a way that signals your body and mind to calm down.9.Cut down on your obligations. Maybe you’re overcommitting. Consider limiting the number of activities you participate in. Are you taking on too many responsibilities? Just because you can do those things, doesn’t mean you should.

  • Consider which of your obligations are most important and say no to the rest.
  • 10.Remember when you’ve been overwhelmed in the past. What helped? What didn’t work? Was there some particular combination of strategies that worked well for you? See if any of them may work again for you now.

It’s easy to let the overwhelm become debilitating. Instead, try creating your “overwhelm prevention plan” filled with your top ideas you can implement when your level of stress increases. With your tips handy, you can implement your strategies when you need them most.

Dr. Debi
Founder and CEO, The PBT (Post Betrayal Transformation) Institute

 

Categories
Growth Health and Wellness

10 Strategies to Reduce Overwhelm

 

Do you have so much going on that you feel overwhelmed? A busy life with too many demands can lead to feeling overwhelmed and stressed. Work, family, other obligations as well as unresolved mental/emotional stress can prove to be too much at times. Not only is it hard on us mentally and emotionally, but it’s also taking a toll on us physically too.What can you do? Here are a few tips to minimize feelings of overwhelm and stress:

  1. Take a deep breath. Once you start to feel overwhelmed, things tend to go downhill quickly. Give yourself a break by relaxing, taking a deep breath, and slowing down your mind. Just a few mindful moments can help rebalance the nervous system.
  2. Focus on what you can control. In any situation, there are things you can control and things you can’t control. Keep your focus on those things you can do something about.
  3. Let go of those things that are out of your control. There’s no reason to think about it and get yourself more agitated if you can’t do anything about it. Learn to let go of anything you can’t influence.
  4. Focus on solutions. Most of us make the mistake of focusing on the problem and imagining negative outcomes. This strategy causes even more stress. If you’re going to think about the problem, commit to coming out of the thought process with a plan that moves things forward in some way.
  • Ask yourself what you can do to eliminate, delegate or lessen the sources of your stress. Write down your ideas, then put those ideas into action.
  1. Avoid making assumptions. Are things actually as stressful as you think they are? Is it possible that you’ve misinterpreted something or made something more than it needs to be? Gather all the facts before deciding if there’s a reason to be overwhelmed. Question your judgment and ensure that you’re on solid ground before hitting the panic button if at all.
  2. Give yourself a change of scenery. Get out of the house and the office for a few hours. Your environment affects your perspective. Spend some time in nature if possible. If that’s not possible, use an app with nature sounds, play some soothing music or even buy a small water feature for your desk.

7.Spend time with a friend or loved one. Sometimes we need an objective eye on an issue to put something in perspective. Sometimes we need that friend who knows how to make us laugh. Other times we need that friend who is a great listener. While you may be the one who is always able, willing, and ready to help a friend, is it time to reach out for some support yourself?8.Enjoy a relaxing activity. What relaxes you? Taking a warm bath? Going for a run? Getting a massage? Spend an hour or two decompressing in a way that signals your body and mind to calm down.9.Cut down on your obligations. Maybe you’re overcommitting. Consider limiting the number of activities you participate in. Are you taking on too many responsibilities? Just because you can do those things, doesn’t mean you should.

  • Consider which of your obligations are most important and say no to the rest.
  • 10.Remember when you’ve been overwhelmed in the past. What helped? What didn’t work? Was there some particular combination of strategies that worked well for you? See if any of them may work again for you now.

It’s easy to let the overwhelm become debilitating. Instead, try creating your “overwhelm prevention plan” filled with your top ideas you can implement when your level of stress increases. With your tips handy, you can implement your strategies when you need them most.

Dr. Debi
Founder and CEO, The PBT (Post Betrayal Transformation) Institute

 

Categories
Growth Health and Wellness

Top Tips to Reducing Stress

Stress, whether caused by a major crisis or something minor, is something most of us have experienced at some point in our lives. While for some it’s not often, for others it’s a daily occurrence. Since it’s something most of us go through, we need to learn how to effectively manage stress.

Even the happiest people on the planet experience some amount of stress. It’s not the stress that’s necessarily the problem, it’s how they move through it.

The body is beautifully designed to manage acute stress (for example, jumping out of harm’s way if a car is coming towards you). When stress is chronic and prolonged however, that’s when it becomes toxic and burdens the body. So since there will always be some amount of stress in your life, how can you manage it more effectively?

Try these tips:

     1. Do some physical exercise. (Check with your doctor first). While it might seem contradictory to combat stress with physical exercise, exerting your body appropriately can help you manage stress.

  • Whether it’s the rhythmic movement of a walk to allow you to decompress, or hitting a punching bag to release the pent-up emotions, exercise is a powerful way to reduce stress while elevating your mood as well.
  • Exercise can relieve brain fog, relieve stress, and help you feel more in control of your emotions. A good exercise routine can also support quality sleep, which is important for stress management.
  • To begin exercising, you might try taking a walk, doing some yoga poses, lifting weights, or taking a class. Once you find something you like, make it a regular part of your routine.
  • You’ll find that the positive effects on your health, mind, and mood will make exercising a stress-relieving activity you look forward to.

     2. Focus on your breathing. A simple task like focusing on your breathing can quickly calm you down and help rebalance the nervous system. Focus on breathing in and out. Count how many seconds it takes for one inhalation and exhalation.

  • At first, this might sound like an easy goal. But you may be surprised that it can be challenging to concentrate on your breathing. Like anything else, it gets easier the more you practice.
  • The best thing about breathing is that you can do it anywhere and at any time. I mean, you’re breathing anyway, right? It won’t make you feel uncomfortable if people are around because no one will know what you’re doing.

3. Limit caffeine. Caffeinated drinks are causes of stress for many people. Caffeine has a stimulant effect that creates anxiety for some and causes them to feel jittery.

  • Instead of drinking coffee, try drinking decaffeinated tea in the morning or herbal tea at night. The herbs in tea have calming properties, helping you relax and fall asleep.
  • And although you may feel tempted to drink several cups of coffee during the day, best to stop drinking anything caffeinated by noon to ensure it won’t disrupt your sleep.

Top Tips to Reducing Stress

4. Spend time with those you love. Your social support system can have a major positive effect, helping you deal with your stress. If you don’t currently surround yourself with loving and supportive people, reach out and build stronger connections.

  • Closeness and connection releases oxytocin, a hormone that promotes feelings of calm and relaxation.
  • Spending time with those you love also allows for time for love and laughter. Laughing is great to combat stress and a good belly laugh will work your abs too!

5. Supplement appropriately. Toxic, unmanaged stress creates a continual demand for your adrenals to output cortisol-the stress hormone. Over time, this creates symptoms, illnesses, and conditions. Rebalance your adrenals and create a sense of calm by supplementing appropriately.

Managing stress is about finding healthy ways to handle an appropriate amount of stress while finding other ways to reduce, eliminate and/or delegate whatever is creating a sense of overload. Only you know what’s important for you to handle and what you may be better off letting go of. And, while it may be hard to seek support when stress levels get too high, it’s important for your health, well-being, and sanity.

Dr. Debi

Founder and CEO, The PBT (Post Betrayal Transformation) Institute

Categories
Growth Health and Wellness

Top Tips to Reducing Stress

Stress, whether caused by a major crisis or something minor, is something most of us have experienced at some point in our lives. While for some it’s not often, for others it’s a daily occurrence. Since it’s something most of us go through, we need to learn how to effectively manage stress.

Even the happiest people on the planet experience some amount of stress. It’s not the stress that’s necessarily the problem, it’s how they move through it.

The body is beautifully designed to manage acute stress (for example, jumping out of harm’s way if a car is coming towards you). When stress is chronic and prolonged however, that’s when it becomes toxic and burdens the body. So since there will always be some amount of stress in your life, how can you manage it more effectively?

Try these tips:

     1. Do some physical exercise. (Check with your doctor first). While it might seem contradictory to combat stress with physical exercise, exerting your body appropriately can help you manage stress.

  • Whether it’s the rhythmic movement of a walk to allow you to decompress, or hitting a punching bag to release the pent-up emotions, exercise is a powerful way to reduce stress while elevating your mood as well.
  • Exercise can relieve brain fog, relieve stress, and help you feel more in control of your emotions. A good exercise routine can also support quality sleep, which is important for stress management.
  • To begin exercising, you might try taking a walk, doing some yoga poses, lifting weights, or taking a class. Once you find something you like, make it a regular part of your routine.
  • You’ll find that the positive effects on your health, mind, and mood will make exercising a stress-relieving activity you look forward to.

     2. Focus on your breathing. A simple task like focusing on your breathing can quickly calm you down and help rebalance the nervous system. Focus on breathing in and out. Count how many seconds it takes for one inhalation and exhalation.

  • At first, this might sound like an easy goal. But you may be surprised that it can be challenging to concentrate on your breathing. Like anything else, it gets easier the more you practice.
  • The best thing about breathing is that you can do it anywhere and at any time. I mean, you’re breathing anyway, right? It won’t make you feel uncomfortable if people are around because no one will know what you’re doing.

3. Limit caffeine. Caffeinated drinks are causes of stress for many people. Caffeine has a stimulant effect that creates anxiety for some and causes them to feel jittery.

  • Instead of drinking coffee, try drinking decaffeinated tea in the morning or herbal tea at night. The herbs in tea have calming properties, helping you relax and fall asleep.
  • And although you may feel tempted to drink several cups of coffee during the day, best to stop drinking anything caffeinated by noon to ensure it won’t disrupt your sleep.

Top Tips to Reducing Stress

4. Spend time with those you love. Your social support system can have a major positive effect, helping you deal with your stress. If you don’t currently surround yourself with loving and supportive people, reach out and build stronger connections.

  • Closeness and connection releases oxytocin, a hormone that promotes feelings of calm and relaxation.
  • Spending time with those you love also allows for time for love and laughter. Laughing is great to combat stress and a good belly laugh will work your abs too!

5. Supplement appropriately. Toxic, unmanaged stress creates a continual demand for your adrenals to output cortisol-the stress hormone. Over time, this creates symptoms, illnesses, and conditions. Rebalance your adrenals and create a sense of calm by supplementing appropriately.

Managing stress is about finding healthy ways to handle an appropriate amount of stress while finding other ways to reduce, eliminate and/or delegate whatever is creating a sense of overload. Only you know what’s important for you to handle and what you may be better off letting go of. And, while it may be hard to seek support when stress levels get too high, it’s important for your health, well-being, and sanity.

Dr. Debi

Founder and CEO, The PBT (Post Betrayal Transformation) Institute

Categories
Growth Health and Wellness

Why Your Body Needs to Rebalance

When you’re going through times of stress, trauma, and betrayal, your adrenals (which output cortisol) are going to have a visceral reaction. At first, your cortisol levels can go extremely high as you’re in stress mode and your body is looking to support that. There’s a demand and you’re using a tremendous amount of cortisol. It’s as if you’re running from a tiger and your body is adapting so you have the energy and stamina needed to run to safety.

Here’s what happens over time

Over time, through stress, that output is going to start to drop because the adrenal glands just can’t keep up with the demand anymore. It’s as if the tiger is no longer a threat but you’re still running because you’re sure you’re still being chased and at risk of being attacked.

The highs and lows

The high phase is going to feel like overdrive – you can’t ramp down. You probably notice this, especially at night. You want to wind down in order to have a restful night’s sleep but your mind just won’t stop racing.

The low phase is going to feel like burnout – you have no energy. This is the phase where everything feels like an effort. You feel like you’re pushing against a force that’s pushing you back as you’re trying to move forward. If you’re going up a staircase, instead of using the railing as support, you’re using it to pull you up each step. Everything feels twice as hard as it used to feel and the only thing you want to do is collapse on the couch and call it a day.

Giving the body the raw materials it needs is key and having the right combination of nutrients that can support your adrenals is crucial.

So what nutrients are needed and how do you help bring the body back into balance?

Talk to your doctor to see what’s right for you first. Here’s more about the key nutrients the body needs to help balance out the highs and lows to support your adrenals during stressful times:

Panax quinquefolius (American ginseng)– The ginseng family of herbs possesses a unique property of aiding in the regeneration and enhanced function of hypothalamic cortisol receptors, providing an amphoteric effect (can act as a base and an acid), which allows the body to better self-regulate cortisol levels. American ginseng may also improve energy levels, benefit brain function and boost the immune system. It can also help to lower blood sugar.

Glycyrrhiza glabra (Licorice root) – Licorice extends the serum life of cortisol, thereby lessening the demand on the adrenal cortex during stressful conditions. What does that mean and what can do for you? It helps to regulate and manage cortisol. It may also help with upper respiratory issues while reducing inflammation and digestive upset.

N-Acetyl-tyrosine–A critical building block of various neurotransmitters, thyroid hormones, and catecholamines (often depleted under chronic stress conditions). It can also act as a precursor for the important brain neurotransmitter dopamine, which impacts your energy and mood.

What are some other nutrients that are helpful to support your adrenals and the rebalance of your body, mind, and mood?

Vitamin C, pantothenic acid (B5), vitamin B6 (as Pyridoxal-5-Phosphate), and vitamin B2 (as Riboflavin-5-Phosphate), all play critical roles as enzyme co-factors in the balanced production of stress hormones.

Where can you find these quality nutrients in the right amounts to help support your adrenals?

Panax quinquefolius (American ginseng) is a root that can be steamed, added to teas, stir frys, soups and water.

Glycyrrhiza glabra (Licorice root) can be found in licorice- no, this isn’t an excuse to head out to the candy aisle of your favorite supermarket or candy store!

N-Acetyl-tyrosine is found in protein such as fish and turkey. Also in dairy such as cheese, yogurt and milk (organic is best if using dairy at all). It can also be found in pumpkin and sesame seeds, avocados, and more.

You can also find it in Rebalance. Check out Rebalance here:

While our bodies are beautifully adapted to respond to a stressful situation, we overly tax our bodies when the message isn’t conveyed that it’s time to rebalance because the thread is over. Through breathing, meditation, journaling, adrenal support and other lifestyle changes, it’s time to let the body know that the threat is over and healing is underway.

Dr. Debi
Founder and CEO, The PBT (Post Betrayal Transformation) Institute

Categories
Growth Health and Wellness

Why Your Body Needs to Rebalance

When you’re going through times of stress, trauma, and betrayal, your adrenals (which output cortisol) are going to have a visceral reaction. At first, your cortisol levels can go extremely high as you’re in stress mode and your body is looking to support that. There’s a demand and you’re using a tremendous amount of cortisol. It’s as if you’re running from a tiger and your body is adapting so you have the energy and stamina needed to run to safety.

Here’s what happens over time

Over time, through stress, that output is going to start to drop because the adrenal glands just can’t keep up with the demand anymore. It’s as if the tiger is no longer a threat but you’re still running because you’re sure you’re still being chased and at risk of being attacked.

The highs and lows

The high phase is going to feel like overdrive – you can’t ramp down. You probably notice this, especially at night. You want to wind down in order to have a restful night’s sleep but your mind just won’t stop racing.

The low phase is going to feel like burnout – you have no energy. This is the phase where everything feels like an effort. You feel like you’re pushing against a force that’s pushing you back as you’re trying to move forward. If you’re going up a staircase, instead of using the railing as support, you’re using it to pull you up each step. Everything feels twice as hard as it used to feel and the only thing you want to do is collapse on the couch and call it a day.

Giving the body the raw materials it needs is key and having the right combination of nutrients that can support your adrenals is crucial.

So what nutrients are needed and how do you help bring the body back into balance?

Talk to your doctor to see what’s right for you first. Here’s more about the key nutrients the body needs to help balance out the highs and lows to support your adrenals during stressful times:

Panax quinquefolius (American ginseng)– The ginseng family of herbs possesses a unique property of aiding in the regeneration and enhanced function of hypothalamic cortisol receptors, providing an amphoteric effect (can act as a base and an acid), which allows the body to better self-regulate cortisol levels. American ginseng may also improve energy levels, benefit brain function and boost the immune system. It can also help to lower blood sugar.

Glycyrrhiza glabra (Licorice root) – Licorice extends the serum life of cortisol, thereby lessening the demand on the adrenal cortex during stressful conditions. What does that mean and what can do for you? It helps to regulate and manage cortisol. It may also help with upper respiratory issues while reducing inflammation and digestive upset.

N-Acetyl-tyrosine–A critical building block of various neurotransmitters, thyroid hormones, and catecholamines (often depleted under chronic stress conditions). It can also act as a precursor for the important brain neurotransmitter dopamine, which impacts your energy and mood.

What are some other nutrients that are helpful to support your adrenals and the rebalance of your body, mind, and mood?

Vitamin C, pantothenic acid (B5), vitamin B6 (as Pyridoxal-5-Phosphate), and vitamin B2 (as Riboflavin-5-Phosphate), all play critical roles as enzyme co-factors in the balanced production of stress hormones.

Where can you find these quality nutrients in the right amounts to help support your adrenals?

Panax quinquefolius (American ginseng) is a root that can be steamed, added to teas, stir frys, soups and water.

Glycyrrhiza glabra (Licorice root) can be found in licorice- no, this isn’t an excuse to head out to the candy aisle of your favorite supermarket or candy store!

N-Acetyl-tyrosine is found in protein such as fish and turkey. Also in dairy such as cheese, yogurt and milk (organic is best if using dairy at all). It can also be found in pumpkin and sesame seeds, avocados, and more.

You can also find it in Rebalance. Check out Rebalance here:

While our bodies are beautifully adapted to respond to a stressful situation, we overly tax our bodies when the message isn’t conveyed that it’s time to rebalance because the thread is over. Through breathing, meditation, journaling, adrenal support and other lifestyle changes, it’s time to let the body know that the threat is over and healing is underway.

Dr. Debi
Founder and CEO, The PBT (Post Betrayal Transformation) Institute

Categories
Growth Health and Wellness Management

The Psychology Behind Burnout and Strategies to Beat It

Highly-motivated people have a strong tendency to push themselves to the point of burnout — it makes sense that they would. These individuals aren’t only setting deadlines for goals—they’re going to extraordinary lengths to meet them. However, deadlines aren’t always met easily: life happens, obstacles pop up, and, inevitably, stress creeps in.

“It doesn’t matter how I feel; the job has to get done.”

The deadline-driven professional might say this, and, as predicted, plow through the work, thinking that any other method will only cause delay and more anxiety, possibly resulting in them missing their deadline altogether. Often when we try to plow through these feelings and “get the job done,” the result is not only burnout but depression or prolonged anxiety, along with higher risk of stress-related diseases like cancer, heart disease, diabetes, etc.

However, understanding that stress hormones affect our physical ability to work through problems motivates us to deal with the root of the anxiety, first. This is less about solving the dilemma at hand, but instead about identifying what exactly is causing the stress. In other words, it’s an opportunity to invite a third-party mediator, so to speak, within your mind—an “advisor.”

Important Questions to Ask:

This neutral advisor can pose the following vital questions:

  • How, precisely, is this situation causing me stress?”
  • What is within my control?
  • What is not within my control?
  • If the forces beyond my control overtake this situation, what is the worst possible outcome? Is it that bad?
  • Can I handle that worst possible outcome?

Usually, stress begins to loosen its grip on the body, and we can ask the most crucial question: “What’s the most powerful action I can take to create the best possible outcome in this situation?”

The body expresses everything that is registered by the mind.

The thing is: the body expresses everything that is registered by the mind. High-stress situations put the brain on high alert; subsequently, flooding the body with stress hormones that affect one’s ability to process thoughts.

Proactively dealing with these physical symptoms allows the solution to come swiftly and efficiently, as opposed to when we try to force our way through a clouded mind.

Stress is a daily occurrence for many hard-working people. You can feel it in your body. It’s essential to pay attention to physical symptoms and to notice tension or aches in the body, mood, as well as appetite changes.

It is essential, in these moments, to ask questions like: “Why do my muscles hurt? What happened to my mood? What can I do to improve this?” (Often, stretching and snacking can be immediately helpful.)

Additionally, we all have times of the day in which we are most productive. Getting to know your body is the only way to take advantage of situations that bring you energy and avoid those that deplete you.

Stay in Touch with the Body

In conclusion, physical symptoms of stress are an excellent indicator that it’s time to ask questions and identify their source. Handling these physical symptoms is an important aspect of taking care of ourselves, mitigating adverse effects, and increasing energy and clarity; — essentially avoiding burnout altogether.

If you’ve found this article helpful, I highly recommend that you download my 5 Tips for Mastery Under Pressure, which cover the topics of focus, relaxation, dealing with negative self-talk, how to visualize, and how to transform and channel fear.