Let’s face it, things are continuing to be stressful, and every time it seems you might catch a break, there is a new change, a new policy to adapt to, or uncertainty pops in. And, even before a pandemic, there was the stress of work – the balance of therapy vs admin vs life outside of work. The impossibility of getting it all “done” and the schedules that were too full and growing. These last few years have only amplified this.

And, a good thing, is that stress is no longer a hidden, secret word. It is well-known, managers and companies and bosses are recognizing it and trying to do something about it (even when it just looks like words or feels like it’s false), and saying you are stressed out doesn;t mean you are an outcast. It is the reality we all face and are welcome to talk about it.

The downside is that it’s stress. It’s stressful. And it has only grown. 

But you are not alone in it, and not helpless or hopeless. Even with the inevitability of it growing, you can still help to manage and reduce it, and build resiliency to the stress you face. This can be done through practices of Mindfulness and Self-Care. 

Mindfulness/Self-Care can be the thing that helps you be resilient to stress, and it can also be one more thing to do when you are feeling that same stress. It can seem overwhelming, when you are already overwhelmed, and like there is “one more thing” you have to do. This makes it easy to not do the things that will help you reduce your stress, and leaves the stress to grow further. 

So how do you make it a part of your day and daily routine without adding to more stress?

Give these tips a try to practice mindfulness/self-care when you are already overwhelmed:

• Keep it simple: 
  • It absolutely does not need to be complicated to work – usually the easier, the more effective. Sure, an elaborate morning routine seems like fun and super cozy. It also seems super stressful to commit to and something that can become overwhelming quickly. Stretching, exercising, reading, journaling, getting outside, coffee in silence, a smoothie, and meditating all before your 6:45am wake-up call/get ready for work/kids wake-up doesn’t sound as good though, does it? It sounds hectic AF and like anxiety waiting to happen. Instead, keep it simple, so you can keep doing it.
  • Here are some ideas: Sit to meditate or deep breathe for a few minutes. Make a mental check in to see how you are showing up that day. Set your alarm 5 minutes early and use that time (whether you actually get up or stay cozy in bed) to reflect (write it down or mental note) or an intention or gratitude. Stretch or walk for a few minutes. Drink your coffee/tea in peace and quiet for 5 minutes (although, depending on your household and the people in it aka small children and pets, this might be easier said than done on some days). 
• Don’t take a ton of time: 
  • While you are keeping it simple, keep it to a few minutes. Aim for 5-10 minutes. This can be added to your routines during the day, or you can wake-up a little earlier, pause before you head into work.
  • Your brain likes consistency, which is why those other habits are hard to break and new ones are even harder to build. So short amounts of time, that you can consistently do, are better than  huge, elaborate, time-consuming moments once in a while. 
• Add it in where it already makes sense/tag onto another task: 
  • Overhauling can be incredibly overwhelming, and is usually not necessary. So instead of trying to completely revamp your routines and habits (even if they aren’t great), in order to create some mindful moments in your day, try adding them in where you are already doing something. 
  • For example: your coffee/tea is brewing, take those 5 minutes to deep breath, journal or meditate. Driving to work? Listen to a podcast you love. Before you jump in the shower or get dressed, stretch for 5 minutes or do some sun salutations. Tack it onto something you’re already doing, so it doesn;t seem like “one more thing”. 
• Drop the perfection: 
  • Oof, that’s much harder to do than to say. But it’s the truth. You don’t have to be 100% at A-N-Y-T-H-I-N-G and that includes your (grades and) stress management. Mindfulness is about showing up as you are and observing it, being present to it, and not judging. This builds awareness and helps you move forward with a more mindful mindset. And it allows you to do what you can, when you can, without guilt if you miss out or need to pause for life. 

Now that the overwhelm has been taken out of this, or at least lessened a bit, grab a notepad or sticky notes and write down a few ways you can start to do this. Remember, it’s not about perfection, so, just like with anything you do or teach, brainstorm it first and give some things a try. Come at it from a place of playfulness and exploration, without looking at it as one more thing you have to do, or a way to “fail” at your day.

Then share it with me! I’d love to see what you are up to and trying. Leave a comment below or snap a pic and share in your IG stories tagging me @jessiandricks, or send an email to jessi@jessiandricks.com.

Find joy and fun in this, and reach out to me at any time for support. 

With Love and Light, 

Jessi 

PS Want even more ways to add in mindfulness when you are already overwhelmed? Join the FREE SLP Toolbox and get instant access to mindfulness meditation audios, journal templates, and mindful movement audios and videos. Sign up below!