Work, Life, Growth

After a recent conversation with a mentee, I felt the need to share this information with the community because we all become overwhelmed at times. Whether you are a new graduate looking to start your career, a seasoned professional looking to expand your avenues, or simply just trying to remember to drink water to stay hydrated, this information is for you!

In today’s fast-paced world, it’s easy to feel overwhelmed by the demands and responsibilities of our personal and professional lives. For myself, I have the duties of running a business where I sometimes find myself becoming a one-woman show. When I’m not running a business, I am homeschooling my children with the help of my husband as we try to raise them into loving and kind human-beings. If being a business owner was not hard enough, being a mom on top of all of that means that I have a lot of responsibilities. I have found myself guilty of being overwhelmed and then having decreased productivity on accomplishing tasks. I have learned the hard way that the constant juggling of tasks and the pressure to excel can take a toll on well-being. But fear not! I am getting ready to share with you some of the things that help me continue to move forward.

1. Identify the Source:
When I am overwhelmed, I have to identify the source. Is it because I have an upcoming deadline, a lack of sleep, agreed to participate in too many events, or am I just hangry. This is when I must take a step back and identify the root causes of being feeling overwhelmed. If I am able to identify the source, then I know what changes I must make. Oftentimes, it is removing something from my plate or accepting that the clean laundry will remain unfolded for a few days. How can you identify the source? Use these statements to self-reflect.
· What is most important to you in this current phase?
· Have you been able to focus on this?
· Are there any internal factors that are contributing to this feeling? (Perfectionism, fear of failure, comparison, etc.)
· Are there any external factors contributing to this feeling? (Deadlines, Interpersonal Communication, etc.)

2. Prioritize and Delegate:
Once you’ve identified the main stressors, prioritize your tasks based on importance and urgency. Break them down into manageable chunks and delegate where possible. Remember, you don’t have to do it all alone. I am a big scheduler, and I encourage other people to schedule their day and to devote time blocks to certain activities. This helps me to understand that when the time is up, I need to move on to the next task. With this, I am also able to schedule catch-up time and prioritize tasks that have more importance or upcoming deadlines.

Now, the second part of this is something I struggle with. This is when my inner toddler may emerge because I want things done my way, any questions? Well, this is a quick ticket to burnout and being overwhelmed. When you try to take on the weight of the world, it will eventually crush you. Yes, you may last longer than others managing this weight, but is operating at that level truly beneficial?
When possible, delegate and let go. I understand that there are certain tasks that only you will be able to do, but other tasks can be effectively performed by other individuals. No, they may not do it exactly how you would have. Still, if the task is completed correctly, then the most important mission has been accomplished. Delegation may also take a period of training to ensure that tasks are completed to the standard, but after this training period you have just successfully freed up your time and can now focus on other tasks that only you can do!

3. Practice Time Management:
I mentioned before that I like to schedule my day. I am a big on planning, and I prefer using an old fashion calendar to plan the moments of each day. For instance, during homeschool times, I have a list of activities that need to be accomplished with the kids and balance this with my business endeavors. Schedules are so important for our family. It is how my husband and I know who is on homeschool duty and when. It is how I know what patient I need to see, what meeting I need to prepare, and where I need to go. Time management is the only reason I am able to make sure my home stays clean (well, as clean as possible with three children five and under).

Adopting effective time management techniques can work wonders for combating overwhelm. Utilize tools such as calendars, to-do lists, and task management apps to organize your day. Set realistic deadlines and allocate dedicated time for specific tasks. The most important thing with time management is recognizing that my to-do list will always be present and that I may not get through everything, and that is okay.

Another key factor with time management is not overloading your schedule. No matter how organized you are, if you schedule enough tasks for a day that will need 30 hours to complete, you will not succeed in accomplishing all of this in a 24-hour period and get the recommended 7-9 hours of sleep. Be reasonable with the load that you take on, learn to prioritize, and don’t be afraid to say no. Which brings us to the very next point!

4. Learn to Say No:
Although this is not an area that I struggle with, I recognize that a lot of people do, and I understand the conflict. Saying ‘no’ can mean that those around you end up disappointed and that you let someone down. Saying ‘no’ can mean that you turn down or postpone opportunities. But ultimately, if your plate is too full and you don’t say no, then you can be setting yourself up for failure and disappoint those who are depending on you much more.

Often, overwhelm stems from taking on too much. Learn to set boundaries and say no to requests or commitments that don’t align with your priorities or values. Focus on what truly matters to you and be selective about where you invest your time and energy.

Saying no does not make you a bad business person, a bad friend, or a family member. Saying no means that you are setting boundaries and prioritizing your time. I’m not saying not to prioritize your loved ones or colleagues. Instead, I am saying that you need to focus on assignments that embody principles that you believe and support. For example, in addition to my already busy life, I also work as a doula. However, there are some months that I am not able to accept any doula clients simply because it would be unfair for my doula clients for me to accept their money and potentially miss the one of the most important events of their life. Me saying no to them is not because I do not care. Instead, it is because I do care and want for them to have the best experience even if I can not assist at that time.

5. Break It Down:
When faced with a daunting project or task, break it down into smaller, more manageable steps. This approach helps reduce overwhelm and allows you to focus on one step at a time. By doing this, you will be able to make progress towards your goal.

Most people have heard of fight or flight, but a lot of people are not familiar with the concept of freeze. When presented with a threat or challenge, our bodies can kick into gear to face the challenge, run away, or freeze. Sometimes, we become paralyzed because of the size of the task at hand, and we freeze and halt all progress. If stuck in this mode, I encourage people to write down the end goal. I then advise them to make a step-by-step progression on what small tasks should be accomplished that will guide the path towards the end goal. This does two things. First, it allows you to develop a sequence and timeline so that you can effectively plan and prioritize. Second, it allows you to celebrate the mini goals accomplished along the way! (I personally like celebrating with food.)

I am hoping that wherever you may be in your professional season, that you feel empowered and encouraged. Although, there will be times when this is not the case and it can usually coincide with a feeling of overwhelm or lack of direction. Remember, it’s about finding a balance that works for you. Prioritize self-care, practice effective time management, and seek support when needed. With these tools in hand, you’ll be well on your way to increased productivity and a more fulfilling professional life.