We all have those weeks where we feel a little overwhelmed and drop the ball.. right?!
This week in combination with a full moon, the level of anxiety to ‘get things done’ has leveled up like the rising tides with the pull of the moon.
I have taken on extra hours at the Psychology clinic which means 9 hour days and with 18 hours less this week to work on the business, family time and life( by way I mean chores), I have held the same expectation of myself to achieve my goals.. unrealistic right?!
The fastest way to create anxiety!
Anxiety creates a domino effect of negative behaviours such as overthinking, avoidance, lack of patience, digestive issues, lack of self-belief and my favourite go-to, procrastination.
Self-sabotage at its worst!
When we are worried about things that haven’t happened yet, tomorrow’s schedule or what’s happening Saturday, we stop living in the present moment and this is when we drop the ball and spiral into self-defeating behaviours.
So rather than give insight into my incredible self-Sabotage efforts this week, I’ll share instead the good bits of how I turned my week around!
SCHEDULE
This might seem a little too simple but I assure you IF you actually stick to this idea of scheduling chores, tasks or even Netflix & chill time, you will see a dramatic improvement in not only your anxiety levels but productivity.
By scheduling a block of time to a task and dedicating solely to this, you will find that with focused attention you will complete faster. This then allows you to move onto your next block of time and subsequent task.
Understandably in a position where you are answering calls etc, this may be a little harder to implement, however try applying the method where possible as it will alleviate stress, increase productivity and make you feel accomplished.
JOURNAL
Self-awareness of our thoughts, feelings and behaviours allows us to reflect and change any negative aspects of ourselves. By recognizing our less than desirable traits, we create an opportunity to transform them.
Journaling also allows us to be present in the moment and truly connect with our feelings. Often when we stop and write things down, they flow from an inner space longing to be heard.
If we can ‘see’ that our behaviours are self-sabotaging it creates an opportunity to re-assess our values (what’s important to us) and look at ways to mitigate negative behaviours and replace with positive driven ones.
What kind of person do we want to be? Loving, patient, kind.
Is your health a priority? Are the food & lifestyle choices you making in line with what we want to achieve?
When we connect with our values, live in line with these through the choices we make, can we then live a happy, purposeful life.
PLAN TO EAT (WELL)
By this I mean pack a healthy nutritious lunch for work or have dinner prepped so that you can avoid the ‘ what to eat ‘ conundrum that results in shitty, quick choices when we are emotional and tired.
When we are anxious, the flight – fight mode is activated within our bodies. Over time or under chronic stress this can create digestive issues, nervous system problems among other health issues.
Poor food choices will only exacerbate this, so making extra roast veg the night before and packing away portions for lunches is an ideal solution.
Try a Salad jar if you prefer. Pile up beans/legumes, veg, seeds/nuts and top with the leafy bits and mix at work to eat. Stir-frys are another quick and easy meal with great veg intake, throw in some nuts for a little something extra. They are super tasty the next day at work!
Avoid stimulants and alcohol when feeling stressed, again this will make the anxiety symptoms worse.
I’ve written about Adrenal Fatigue previously and how its quick becoming the 21st Century Syndrome, if you’re up for a refresher , you can read it here;
MINDFULNESS
Easy said than done, I get it. However, each time we can pick ourselves up on any negative self-perpetuating behaviours and hold off acting on them, we build a little more rational into our lives.
Gaining control over the ego driven mind isn’t easy but if you can become more aware of your triggers to these behaviours you can gain a little more control.
For instance, try re-framing a negative self-belief. “ I have no idea how to cooking healthy meals” with “ I am learning to cook healthy meals.” Follow this with an action, such as looking for healthy inspiration in a magazine or cook book.
It’s not always about being positive, but finding the positive in each way that we can approach a situation or talk to ourselves. This act alone will improve your outlook.
WALK IT OFF
Yes, this will always be a go-to for me and likewise will always suggest to my client’s when anxiety levels are high!
A simple walk outdoors has significant effects on our mental health. Read my previous post here How Trees Are The Key To Happiness.
Simply, walk outdoors surrounded by trees is the natural human reset button.
The science behind “forest bathing” is so significant that many tree therapy services are popping up around the globe. The rise of anxiety related diseases, are directed related to our lifestyle choices. It's time to make a change..
Many of us will sit down after a ‘stressful’ day to watch TV shows or are on devices that omit electromagnetic signals and disrupt our melatonin and subsequently our restorative sleep cycles.
A simple solution is to commit, schedule it in, to a walk after work, during your lunch break or when time permits. Walking outdoors for 20 mins at least 3 times a week has shown significant improvement in anxiety levels, depression and overall health.
It is a simple act with significant results.
During a walk our nervous system switches from our sympathetic nervous system or commonly known as ‘ flight or fight’ mode, to our parasympathetic nervous system ‘ rest and digest ‘.
This brings your nervous system into balance, creating a sense of comfort and relaxation.
A holistic approach that combines Mindfulness- being aware, good Nutrition and time in Nature will always reset our being.
We are creatures of Nature so it only makes sense to me that if we eat as Naturally as possible, live as naturally and spend time in nature, we will always come home to our self.
How will you overcome your self-sabotaging behaviours?
Comment below..
Amanda x
