When Life Feels Like 'Too Much'
If you're anything like me, a highly sensitive introvert who feels and thinks about all the things and is easily overstimulated and overwhelmed 😮💨... then there might be days or weeks where life simply feels like 'too much.'
You might wake up with a clear sense of overwhelm or perhaps you notice you're more irritable or teary-eyed than normal.
This blog post is for those days. There's nothing groundbreaking in here, you've probably heard most of these tips before, but it's helpful to have things in written form to refer back to when our brains aren't able to think clearly and I've provided concrete action steps for each tip.
Amidst the chaos and challenges of daily life, there's YOU. Your heart. Your needs. Your spirit. YOUR WELLBEING. You need to take care of all of that to thrive, not just survive.
10 tips for maintaining your mental health when life feels hard
1. Limit and monitor your social media & news intake
Staying in touch with friends and keeping up with the news is important. However, it's easy to get caught up in the daily scroll of news feeds and updates. which can lead to feeling overwhelmed and anxious. The constant flood of negative information and comparison traps is a lot to handle.
One of the few things you have control over in life is how you spend your time. Being intentional about what you’re consuming and how often is critical to maintaining hope and inspiration during tough times.
👉 Take action:
Set Time Limits: There are tons of apps and programs you can install on your phone or computer to set limits on app usage. On an iPhone, go to Settings >> Screen Time >> App Limits >> Turn it on >> Choose the apps you want to limit and set the maximum amount of time you want to spend on them every day.
Schedule Information Consumption Time: Allocate specific times during the day to check the news and social media, rather than doing so continuously and unconsciously. This can help you stay informed without becoming overwhelmed.
Curate Your Feed: Unfollow or mute accounts that consistently post negative or anxiety-inducing content. Instead, follow accounts that inspire and uplift you.
2. Establish a morning routine
I'm the first to say that the idea of a structured morning routine sounds unappealing and is something I have trouble committing to. However, I've found that choosing 3 to 5 items from the list below and doing them in whatever order I want gives me some direction while still allowing me to follow my intuition and have flexibility first thing in the morning.
A morning routine doesn’t need to be fancy or complicated – sometimes, the simpler, the better. Don’t set yourself up to feel overwhelmed by creating a routine that takes 2 hours to complete!
Take a look at these ideas and see if a few jump out at you to start integrating into your morning:
Sit in silent meditation/prayer for 10 minutes
Journal
Make/drink coffee
Shower
Go for a walk
Do a simple yoga sequence
Walk the dog
Read an inspirational text
Brush your teeth
Listen to music
Drink a glass of water
Listen to an inspiring podcast
Watch an inspiring TED talk
Do a crossword puzzle
Listen to a guided meditation
Write down a daily gratitude
Record any dreams from the night before
Say/write a few positive affirmations
Make your bed
Get dressed for the day
👉 Take action: Pick a few activities from the list that you like. String them together and commit to doing them every morning. There’s no right or wrong way to start your day. Find what works for you!
3. Get outside
Getting outside is crucial, especially if you're prone to feeling down. Social isolation and having unlimited access to your bed can be triggers for depressive episodes. Finding reasons to step outside at least once a day can help maintain your mental well-being.
This doesn’t need to be a huge endeavor and getting outside doesn't mean you have to be "outdoorsy." It just means spending time outside as a way to connect with the world around you.
👉 Take action: Try listening to a podcast while sitting on your front porch, having a picnic in the backyard, or going for a short walk.
5. Meditate
Ugh, I know, you might be cringing at the thought and have all sorts of images come to mind of what meditating entails. I challenge you to push through your preconceived notions about what meditation is and what it's not and give it a try.
Meditation and mindfulness exercises are convenient and free ways to decrease stress levels. Stress can lower your immune system, disrupt your sleep, and create tension in your body. Meditation helps counter these effects and connects you to your body and your inner wisdom.
👉Take action: Download the InsightTimer App, click on “Guided” on the homepage, and listen to any of the free meditations available. Start small and try to integrate guided meditations or another mindfulness practice into your daily routine for 5-10 minutes a day.
6. Learn a new skill or practice old ones
Maintaining a sense of purpose is crucial to staying mentally afloat. You can pick up an old hobby or learn a new skill.
Whether it’s knitting, baking, gardening, playing an instrument, or writing poetry, find what lights you up and gives you joy.
Skillshare and YouTube are great resources to learn new skills. I used them both to learn calligraphy, how to bullet journal, and basic graphic design tips for my business.
👉 Take action: Decide what skills you want to learn or hobbies you want to pursue and set aside time each week to dive into them! Using my Skillshare link, you’ll get 1 month free, which is plenty of time to practice!
7. Maintain social connections
Staying connected with others is vital for your mental health, especially during times when you might want to isolate or when you're feeling down. Human connection is essential; we’re wired for companionship and community.
Pushing yourself to reach out can be incredibly rewarding even if you're initially met with internal resistance. Being around others can provide perspective and remind you that you're not alone in the world.
If you want to take it a step further, opening up about your struggles can strengthen your relationships and provide you with the support you need.
👉 Take action: Put “human connection’ as a mandatory to-do on your calendar. Schedule phone dates and Zoom calls. Reach out to a friend for a movie night. Sit at a coffee shop and people watch. Make them non-negotiable parts of your week with a plan.
8. Pray, journal, reflect
It’s okay to feel fear, sadness, grief, loneliness, despair, confusion, or anything else!
Staying connected to your heart and inner wisdom is important, especially when the world feels overwhelming.
Feel your feelings, observe them, and then let them go. Allow your feelings to pass through you like a wave in the ocean or a cloud in the sky. This is their natural rhythm. This is what they’re meant to do.
👉Take action: Make time and space in your day for self-reflection. Meditation (tip 5) helps give your mind a break from thinking. Self-reflection, on the other hand, is thinking intentionally. Reflecting, asking for guidance from your inner wisdom, and actively processing any emotions you might be holding.
9. Schedule an appointment with a mental health professional
Investing in mental health support is crucial.
If you've never worked with a mental health professional before, you could begin by looking for therapists or support groups in your area.
Talking openly about your feelings and getting support can lead to profound transformation. Many mental health professionals offer virtual sessions and financial support options to ensure money and location aren't barriers.
👉Take action: Check out Inclusive Therapists, Alma, and Neurodivergent Therapists which are all reputable therapist directories
10. Keep moving
Exercise doesn't need to be a “should” playing on the loudspeaker in your head, but rather something you can hold with a loose and gentle intention.
Your movement doesn't need to be rigorous or intense, but moving your body gets the blood pumping and energy flowing which are both supportive to your mental health.
👉Take action: Check out my blog post all about joyful movement for inspiration and make a plan to try something new!
Your mental health matters
Taking care of yourself is not just important; it’s essential. Self-care is about listening to your needs and taking proactive steps to nurture your mind, body, and spirit.
Take a moment now to reflect on which of these mental health tips resonate most with you. Figure out what your very first steps are; start small, implement one or two changes, and gradually build on them.
Remember, you’re not alone on this journey. Reach out to loved ones, seek professional support when needed, and engage with your community. Together, we can create a world where mental health and well-being are prioritized, and everyone has the opportunity to thrive.
Feel free to reach out if you need anything and share this post with someone you care about. ❤️