OKLAHOMA CITY –
Stress and emotional exhaustion are affecting a majority of Americans, according to research on coping strategies for overwhelm and mental fatigue.
ReMerge CEO Aaron Engelke said two out of every three Americans report feeling emotionally drained, but also shared ways to focus on practical ways to manage stress, including breaking large tasks into smaller steps, limiting distractions and setting personal boundaries.
‘Shrink the moment’
“First and foremost, you got to shrink the moment,” Engelke said. “I think sometimes we look at our long to-do list and that’s what causes just an insane amount of overwhelm… Just focus on like 10 minutes. What can I do in 10 minutes right now to start to chip away at that to-do list?”
Engelke also emphasized the importance of focus in completing tasks.
“Sometimes you have to completely remove those distractions in your life, whether removing your phone, closing down your email, and just locking in,” Engelke said. “Because the less that you do to focus on getting some of those big tasks, or even little tasks done, the more overwhelmed you will actually feel.”
Learning to say no
The discussion also addressed the difficulty many people have in declining requests and obligations.
“You can say no. I think you have to give yourself permission to do that,” Engelke said. “Don’t immediately respond with a yes. I think as women, we just have this compulsion to be like, ‘Yes, I will help you. I will do this. I will juggle all the balls.’”
Engelke added that overcommitment can lead to self-inflicted stress.
“The truth of the matter is you’re the one that’s stretching yourself thin,” Engelke said. You’re not stretching anybody else thin.”
Regulating the nervous system
Engelke also stressed the importance of regulating the nervous system through daily restorative habits, and recommended at least 10 to 15 minutes, and ideally up to 30 minutes, of low-stimulation activity such as walking without a phone, reading or spending time in nature.
“Find something that relaxes you, and that’s different for everyone,” Engelke said. “Because your nervous system is just fired up right now.”