4 Steps to lessen overwhelm in the moment.
Caregiving is hard, and it is so easy to get overwhelmed. (Just ask my bed pillow how many screams it's heard this month!)
Here are some steps I take, and hopefully they can help you as well, to notice the overwhelm and to find what helps you move through the overwhelm.
I’ll use an authentic example for you to see.
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I was driving, and the doctor called to tell me the results of the MRI.
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Give it a name.
· Annoyance.
· Fear.
· Anger.
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These are the tools you need to keep around.
· Take a breath
· Pull over safely and let out my emotions
(I’m sorry to the old man that had to hear me scream and cry)
· Take a walk
· Hug my kid
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· Don’t take Doctor calls while driving
· If I take the call, breathe while doing so.
· Notice my body right away so I can start using my tools ASAP
For you the coping skills may look different
You may choose to notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Another good choice is to pick one object in your space and notice everything about it. I mean everything, the scratches, the dents, the weird color, and the texture. All the parts, notice it and breathe with each part.
These things bring you back to the present and help you be calm enough to deal with the situation in a more eased state.
Here you’ll find a feelings wheel printable to help you better identify your feelings.
Naming them truly helps you get a better understanding of what is going on in your mind and body.
Allowing you to focus on releasing that emotion and finding your calm again.
This link will take you to a printable chart that takes you through the 4 steps!
I hope these steps will help you as you journey through challenges and find that you are capable of so much once you are calm.
Overwhelm does not equal failure;
it’s your body telling you to pause, feel your emotions, reset your mind, and begin again.