Dealing with feelings of overwhelm (the healthy way)
Taking Back Control and Cultivating Peace
As survivors of CSE, we understand that we can withstand a great deal before it begins to impact us.
However, due to our resilience, we often neglect the signs of overwhelm until they escalate into a significant issue.
Let’s explore a few strategies to help us find our calm and ground ourselves on a daily basis, ensuring our inner lives don't reflect the chaos of the world around us during these challenging times.
Immediate Relief: Simple Steps to Calm and Ground Yourself
When everything around you feels like too much, grounding yourself is essential. Here are a few straightforward strategies you can adopt to find immediate relief:
Unplug: Turn off notifications, set phone away from you (if possible), and set reminders for when you are using social media or your phone for long periods of time. We were not meant to be glued to our phones and the internet all the time and giving ourselves daily breaks is extremely healthy for your nervous system.
Deep Breathing: Pause for a moment and engage in deep, soothing breaths. Let each exhale be an opportunity to release some of the tension or worry you’re holding.
Physical Movement: Whether it's a gentle walk, some stretches, or dancing around your room for a song or two, moving your body can significantly ease stress and enhance your mood.
Progressive Muscle Relaxation: Systematically tense and then relax each muscle group in your body. This technique not only helps in reducing physical tension but also aids grounding you in the present while getting you out of spiraling thought patterns.
Regaining Control: Clarify and Simplify
Feeling overwhelmed can often result from feeling out of control. Here’s how you can regain a sense of power:
Brain Dump: Take a moment to write down everything that's on your mind—tasks, worries, or random thoughts. This act can help declutter your mind.
Prioritize and Simplify: From your list, identify the tasks that are the most time pressing. Focus on getting 1-2 of those tasks completed a day. Delegate to a team member or ask for help if you can!
Learning to Say No: Protect your energy by setting boundaries. If you're already stretched thin, it’s okay to refuse additional responsibilities.
Building Long-Term Resilience and Self-Care
Embedding practices of self-care into your routine can boost your long-term resilience against life’s stresses:
Self-Care Activities: Dedicate time to activities that rejuvenate you like reading, soaking in a warm bath, or any hobby that you love.
Healthful Habits: Regular physical activity, a nourishing diet, and sufficient sleep can fundamentally improve your ability to handle stress.
Seek Support: Don’t hesitate to reach out to community groups, spiritual resources, or loved ones for support.
Mindful Media Consumption: Limit your screen time and be thoughtful about the information you consume. This can significantly reduce feelings of anxiety and restlessness.
Practice Self-Compassion: Remind yourself that it’s okay not to be perfect. Allow yourself grace and set realistic expectations.
Professional Help: If your feelings of being overwhelmed persist, considering speaking to a therapist or one of our advocates.
Navigating through these turbulent times requires a gentle approach towards oneself, filled with understanding and care.
At OPS, we believe in empowering each survivor through tailored, compassionate support systems. You're not alone in this journey.