01/10/2022
Suddenly you find yourself in the middle of a battlefield⚔️. You're soaking wet in sweat, mud, and blood. Blood from whom you don't know. You're confused and in a state of panic😱; all you wanted to do was find a trench to take cover in and save yourself from all the flying bullets🔫, dodge as many enemies as possible. You hear a whistling noise; you look up, eyes fixed on the object💣 casting a large shadow over your vicinity. You start gasping for air; your body starts jerking; you open your eyes and find yourself frantic and drenched in bed but relieved that it was all just a dream. Sometimes life can feel like fighting a losing battle, with everything coming at you from all directions. Work assignments, bills, kids, you name it. Things can become overwhelming, but you need some semblance of control and not lose your noggin, so here are tips on how to stay focused in stressful situations (tips from Elizabeth Grace Saunders, fastcompanyme.com, How to stay focused when everything feels stressful and overwhelming ):
GET IT ALL OUT ON PAPER
When you’re constantly feeling distracted, the root cause is often anxiety. To figure out what you’re actually concerned about, begin to write out a brain dump of everything on your mind. It could be big things like what will happen to the economy, or it could be day-to-day items like prepping for the busy start of the school year, or figuring out how to declutter the living room. Anything and everything that comes to your mind is fair game to write up.
TAKE ACTION WHERE YOU CAN
Once you’ve got everything written out, circle or highlight where you can take action. Anxiety about situations where you have some measure of control can fuel you to prepare for the future in a healthy way.
Come up with what you can do. Then, add those to your task list or calendar, so that you can consistently progress. Making changes to improve your situation is a healthy and helpful way to use your nervous energy, instead of simply distracting yourself on your phone.
RELEASE WHAT’S OUTSIDE YOURSELF
While there are plenty of situations where we can do something to change the outcome, there are some instances where we don’t have a lot of control. We just need to do our best in the moment and then respond to what happens as it occurs.
This is where practices like meditation, prayer, and journaling play such a critical role for all of us in getting calm, peaceful, centered, and able to focus in uncertain times.
TAKE A BREAK FROM INPUT
The above strategies can’t change large-scale issues in our lives, but they can make us feel more calm, focused, and present. Unfortunately, many times we’re tempted to turn to activities that do the opposite—like scrolling endlessly on our phones. Instead of feeling what we’re feeling, taking action where we can, and releasing what we can’t control, we go in search of information to give us hope or numb us out. Unfortunately, social media typically only makes us more anxious and distracted.
If you’re noticing a pattern of feeling anxious so you check social media and then you leave feeling more distracted than before, take a break from this coping mechanism. These breaks will allow you to regain perspective on all that is still good in the world and to focus on being present to the here and now.
If you struggle in this area and need a little extra help to stay off your phone or distracting websites, you may want to enlist the help of a blocker (like Freedom.to) to disrupt the vicious distraction cycle.
GO INTO EVERY DAY WITH A PLAN
If you’ve done all of the above, you’re doing a good job of increasing your awareness of what not to do, but you’ll still end up distracted and wasting time if you’re not clear on what to do. That’s why I recommend you start every day with a plan. You could make that plan when you wrap up work the day before, prior to bed, or at the start of your workday.
The important thing is you have a plan, so that when you jump into the day, your mind knows where to focus and what you should be doing. And if at any point you start to feel anxious or tempted to get distracted, pause, take a few breaths, go on a walk, journal a bit, or do whatever you need to do to recenter and then come back to the plan.
No matter what is going on in the world, you can choose to stay focused, peaceful, and present in the now. With these strategies you can not only survive, but thrive, and enjoy the journey, come what may.
Have you ever felt overwhelmed? What practical approach have you employed? Tell me about it in the comments.
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