The world is a busy place with many distractions. This makes it very easy to feel overwhelmed on a regular basis. Once you feel overwhelmed it is not easy to move yourself to a better mental space without the knowledge of how to do so.
However, learning to deal with overstimulation, distraction and anxiety is a skill that you can learn and develop.
With practice, you can quickly get yourself back on track from any negative emotional state.
Know how to ground yourself under any circumstances! Try out these suggestions:
1. Hold something in your hand.
If you are feeling overwhelmed, pick up an object. The more interesting the object, the better it will work for this exercise. Nearly anything will work: A pen, a flashlight, saltshaker, paper weight, even a shoe are all fine.
- Hold the object in your hand and focus on the texture. Avoid looking at the object. Just feel it in your hand.
- Move the object around in your hand and imagine the shape of the object as you are feeling it. Try to form a mental picture based on what you are feeling.
- Describe the texture and shape to yourself.
2. 5-4-3-2-1.
This is another technique that forces you to focus on your senses. But this time you are going to use all of them.
- Look around your environment and describe something you see. You can do this aloud if you like. Describe its physical appearance in detail for 10-15 seconds. Repeat this until you have described five items.
- Now, describe four things you feel. This can be an object in your vicinity. It can also be a physical sensation, such as the chair beneath you, the temperature of the air on your skin, or your itchy nose.
- Next, describe three things you can hear. You might have to close your eyes and really concentrate, but you can always find at least three sounds in your environment if you focus.
- What are two things you can smell? Pick something up and smell it if needs be.
- What does your mouth taste like right now? Have a drink if necessary.
3. Call a trusted friend.
One of the best ways to deal with feeling overwhelmed is to reach out to a friend and have a chat. You do not want to call that friend that always seems to complain about everything. Call an upbeat friend that knows how to make you feel better.
4. Focus on your breath.
Feel the air go in and out of your body. You can only think about one thing at a time. If your attention is on your breath, it cannot be on whatever is making you feel overwhelmed.
5. Distract yourself.
If all else fails, distract yourself in a positive way. Play a quick game on your phone. Read a few pages of a book. Watch a video of a squirrel snow skiing. Dance around the room. Do whatever it takes without harming yourself.
- Avoid using food, drugs, alcohol, or tobacco as distractions. Also, be aware of how much time you are spending on your distractions.
Ideally, you will use these grounding techniques before your feeling of overwhelm is at a high level. Ground yourself as soon as you feel your emotions starting to head south. It is easier to stop a moving train while it is still moving slowly.
Practice these techniques and be patient. This is a real skill. Focusing your attention purposefully is not necessarily an easy skill to master, but it is well worth the time and energy.
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