In our busy lives, it’s easy to become inundated with a stream of anxious thoughts. Just as one worry subsides, another often takes its place, leading to a cycle of mental discomfort. Rather than fixating on the details of these thoughts, it can be more helpful to examine how your mind behaves. Dr. Olivia Remes, a mental health researcher at the University of Cambridge, investigates scientifically supported methods for alleviating mental strain in her book, “Quick Self-Therapy: First Aid for Anxiety, Panic, and Stress.”
What Is Nervous Overload?
Nervous overload happens when our brains are overwhelmed by too much information, resulting in feelings of stress. During these times, it’s vital to find ways to calm ourselves, similar to how one would soothe a crying infant. When anxiety builds up, we need to gently take charge and listen to our inner dialogue. Dr. Remes provides five actionable steps to help cool an agitated mind and effectively handle nervous overload. The more you implement these techniques, the more equipped you’ll feel to manage stress in the long run.
Take a Break
The initial step toward enhancing your mental health is to simply pause. Set aside thoughts of coworkers and deadlines—just take a moment for yourself. This break is crucial during chaotic times, whether you’re pursuing a promotion at work or trying to please a demanding friend. I recently experienced this firsthand; after a flurry of online meetings and a mountain of emails, I felt unproductive. Instead of diving back into my tasks, I chose to pause. This brief moment of stillness brought me tranquility and allowed the hectic pace to slow.
Prioritize Your Next Move
Once you’ve taken a moment to breathe, it’s time to make progress. Identify which task on your list will bring you the most satisfaction and channel your energy into that one item, temporarily setting aside everything else. Resist the urge to multitask; instead, focus solely on the task at hand. After finishing it, take a moment to acknowledge your accomplishment and feel proud of what you’ve achieved. This approach can be applied to every new task, helping you remain focused and productive.
Let Go of Negative Thoughts
During periods of nervous overload, a surge of negative thoughts can overwhelm us. To restore your inner calm, it’s essential to release these thoughts. Imagine cleaning your kitchen: you grab a broom and sweep away the dirt. In the same way, you can use a metaphorical broom to clear your mind of worries and distractions. I remember a positive pharmacology professor from my university days who encouraged us to stop worrying before a challenging exam, reminding us that anxiety drains our studying energy. Her advice has stayed with me, illustrating that freeing ourselves from anxiety can lead to a lighter, more empowered mindset.
Observe Your Mind’s Behavior
A few years ago, a monk shared some enlightening thoughts at our university. He pointed out that when people are anxious, they often try to tackle each worry individually, which can be exhausting. Instead, he recommended focusing on how your mind operates rather than getting caught up in specific thoughts. By calming your mind, those intrusive worries begin to dissipate. Like a parent comforting a restless child, we must gently guide our minds until they find peace. By tuning into our inner selves, we can change our perspective and discover ways to enhance our well-being.
Practice Self-Compassion
The urge to solve everything at once can lead to stress and feelings of helplessness. In these moments, it’s crucial to practice self-kindness. Do what you can and recognize that it’s sufficient. Picture a friend sharing their struggles with you; you would likely respond with empathy and understanding. Offer yourself that same level of compassion.
Modern Approaches to Stress Management
Today’s technology presents numerous effective strategies for managing stress. Mindfulness practices, such as meditation, have been shown to alter brain structures involved in regulating emotions and making decisions, allowing individuals to better handle their thoughts and feelings. Additionally, neurostimulation devices emit inaudible infrasonic waves that calm the autonomic nervous system while providing soothing nature sounds and music that positively affect brain function. Wearable devices can monitor stress levels and remind users to participate in scheduled meditation sessions. Together, these tools can empower you to combat stress and maintain mental wellness.
Final Thoughts
Nervous overload can interfere with sleep, health, and daily activities. To combat this, begin by treating yourself with compassion: take a moment to pause and breathe. Allow everything else to take a backseat. When you’re ready to proceed, concentrate on one task that offers a sense of accomplishment.
