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How can you achieve a state of flow when you're feeling overwhelmed?

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Feeling overwhelmed by your workload, deadlines, or expectations can make it hard to focus, enjoy, and perform well at your tasks. You may feel stressed, anxious, or frustrated, and lose your motivation and confidence. However, there is a way to overcome these negative emotions and achieve a state of flow, where you are fully immersed, engaged, and satisfied with your work. Flow is a psychological concept that describes the optimal state of mind for creativity, productivity, and happiness. In this article, you will learn how to achieve a state of flow when you're feeling overwhelmed by following these five steps.

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1 Identify your goal

The first step to achieve a state of flow is to have a clear and meaningful goal that you want to accomplish. Your goal should be challenging enough to stretch your skills and abilities, but not so difficult that you feel hopeless or frustrated. Having a goal will help you focus your attention, prioritize your tasks, and measure your progress. Write down your goal and break it down into smaller, manageable steps that you can complete in a reasonable time frame.

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Annette Sloly

Clinical Hypnotherapist & Coach helping individuals to manage stress, anxiety and improve performance.
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I refer to flow as a state of immersion or total focus. You can't find a state of flow when feeling overwhelmed. The brain can't focus because it is dealing with emotion and dysregulation. Start by regulating your nervous system (a few cycles of a breathing technique, go for a walk), and then, when you notice a change in your emotional state, focus on things you can control - write a to-do list of goals for example. Set a timer to help you complete tasks, and incorporate breaks and time for your brain to do something completely different. For instance, if I have a writing task, I will break it up with a household task or pay a bill online. You might find that you can better focus on the job when you return to it.

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2 Eliminate distractions

The second step to achieve a state of flow is to eliminate or minimize any distractions that can interrupt your concentration and flow. Distractions can come from external sources, such as your phone, email, social media, noise, or other people, or from internal sources, such as your thoughts, feelings, or worries. To eliminate distractions, you can create a quiet and comfortable workspace, turn off or silence your devices, close any unnecessary tabs or apps, and set a timer for your work sessions. You can also use techniques such as meditation, breathing exercises, or positive affirmations to calm your mind and reduce your stress.

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Lidija Millonig Atlas, D.N.M.

Top Mind-Body Wellness & Weightloss Expert, Coach, and Author | Guiding professionals to rapid transformation and improving quality of life
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Achieve flow holistically: 1. Mindfulness: Meditate for focus. 2. Energy Alignment: Match tasks to energy levels. 3. Nutrition: Eat brain-boosting meals, stay hydrated. 4. Aromatherapy: Use scents for concentration. 5. Physical Activity: Move to stimulate the mind. 6. Tech Detox: Limit screen time for mental clarity. 7. Mind-Body Balance: Try reflexology for equilibrium. 8. Workspace: Create a calming work environment. 9. Reflective Practices: Journal for mental clarity. 10. Holistic Breaks: Take mindful pauses. 11. Sound Therapy: Use music for concentration. 12. Sleep Routine: Prioritize quality sleep. Integrate these practices for a focused, distraction-free, and holistic approach to your daily activities.

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Christine Chuah

Business Writing Coach I Instructional Designer I Entrepreneur
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I use music to help me focus. Depending on how long I’m working for, I’ll look for a YouTube video with moving images and either instrumental or classical music. What’s soothing for me is nature scenes, but this is a personal preference rather than a recommendation. I project that on my TV so that once in awhile, I can look up from my laptop to relax my eyes on the scenic beauty on the TV.

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3 Balance your skills and challenge

The third step to achieve a state of flow is to balance your skills and the challenge of your task. If your task is too easy for your skills, you may feel bored, uninterested, or underutilized. If your task is too hard for your skills, you may feel anxious, overwhelmed, or incompetent. To balance your skills and challenge, you can adjust the difficulty, complexity, or scope of your task to match your current level of expertise and confidence. You can also seek feedback, guidance, or support from others if you need help or advice.

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4 Enjoy the process

The fourth step to achieve a state of flow is to enjoy the process of your work, not just the outcome. Enjoying the process means finding intrinsic motivation, satisfaction, and pleasure in your work, rather than relying on extrinsic rewards, recognition, or pressure. To enjoy the process, you can tap into your curiosity, creativity, and passion for your work, and celebrate your achievements and learnings along the way. You can also remind yourself of the purpose and value of your work, and how it contributes to your personal or professional goals.

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5 Reflect and repeat

The fifth and final step to achieve a state of flow is to reflect on your experience and repeat the steps as needed. Reflecting on your experience means evaluating your performance, identifying your strengths and weaknesses, and recognizing your emotions and thoughts during your work. Reflecting will help you learn from your mistakes, improve your skills, and enhance your self-awareness and self-regulation. Repeating the steps means applying the same principles and strategies to your next task, project, or goal, and finding new opportunities to experience flow and engagement in your work.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Layla Messner

Autistic art activist & speaker raised in the wilderness
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You CAN'T achieve a state of flow when feeling overwhelmed. The nervous system state of overwhelm is completely different from the nervous system state of being overwhelmed. In order to get into flow, a person must feel safe. One key ingredient to flow is space - which again is the opposite of being overwhelmed. So many times these questions are hidden ways of asking, "How can we truck our bodies into doing what we want?""How can we maximize results while keeping damaging levels of stress." I would strongly suggest trading in this approach for actually figuring out what our bodies and nervous systems need in order to thrive, and then don't everything in our power to give it to them. Try: "What do I need in order to not feel overwhelmed?"

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How can you achieve a state of flow when you're feeling overwhelmed?

1

2

3

4

5

6

1 Identify your goal

2 Eliminate distractions

3 Balance your skills and challenge

4 Enjoy the process

5 Reflect and repeat

6 Here’s what else to consider

Stress Management

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How can you achieve a state of flow when you're feeling overwhelmed?

1

2

3

4

5

6

1 Identify your goal

2 Eliminate distractions

3 Balance your skills and challenge

4 Enjoy the process

5 Reflect and repeat

6 Here’s what else to consider

Stress Management

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感谢您的反馈

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