Feeling mentally overwhelmed?
Carole Jean Whittington
Exhausted to Energized in 20 min or Less | Researcher, Social Public Health, Well-Being & Policy | Award Winning Neurodivergent & Disability Advocate | Conference Speaker & Author | Beyond Chronic Burnout Podcast |
Many over-stressed people leaders think their effectiveness comes from being perpetually engaged and hands-on in every situation. They handle multiple tasks simultaneously, often skipping meals and working late into the night. Taking more than a couple of days off is seen as a luxury they can’t afford, believing their non-stop effort is essential for progress and stability.
Consider Jane, who finds herself mentally exhausted by the constant flow of information and decisions she has to make. This cognitive overload leaves her feeling drained and unable to think clearly, impacting her performance and well-being.
In contrast, Amy, an Energy Commander, practices strategic energy management. She delegates tasks, prioritizes important decisions, and allows herself time to rest, which helps her stay mentally sharp and effective.
"Sometimes the most productive thing you can do is relax." - Mark Black
Take a 5-minute break to practice breathwork to clear your mind and improve cognitive function.
Here are some short breathwork sessions that may help reduce stress:
Alternate nostril breathing
Can help reduce stress and fatigue in a few minutes, and can be useful before stressful situations.
To practice alternate nostril breathing, assume a seated position with good posture that opens up your chest. Next, take the index and middle fingers of your right hand and rest them next to each other between your eyebrows (you can do this with your left hand if you feel more comfortable).
Now you’re ready to practice:
>>Use your thumb to close the right-hand nostril and inhale slowly through only your left nostril
>Pinch your nose closed by bringing your ring finger to your left nostril. Temporarily hold your breath
>Open up your right nostril by removing your thumb and exhale
>Hold for a moment before inhaling again through the right nostril
>Pinch your nose closed again and hold your breath for a moment
>Now open up the left nostril and exhale. Again, wait a moment before you inhale
That is one cycle of alternate nostril breathing, which can take anywhere up to a minute. Repeat the process for about 5-10 minutes or until you feel suitably calmed.
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Lion's breath
A yogic breathing exercise that can help calm people down.? Its ability to alleviate stress makes it useful for anyone looking for a breathing exercise to calm themselves.
HOW TO:
This one is done by sitting either in a chair or on the floor, with your hands on your knees or flat on the floor.
>Spread your fingers wide and inhale through your nose
>Open your mouth and stick out your tongue. Stretch it down to your chin best you can.
>Do a big exhale, pushing the air across your tongue and making a 'ha' sound from the depths of your abdomen
>Take a short break by breathing normally before starting again
Repeat the cycle several times to see the benefits. Yogic breathing practices like lion’s breath are proven to work effectively as a stress reducer. Research on healthcare workers? showed how pranayama practices saw a reduction in perceived stress levels.
When you practice a breathing exercise, you’ll benefit from:
Feeling mentally overwhelmed? Take the Spicy Pepper Burnout Quiz to begin learning more about how you can lighten your cognitive load and enhance your mental clarity.
Take the 3 min Quiz:
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Hi, I’m Carole Jean Whittington, your high energy Burnout Researcher & Wellbeing Guide, and I help over-stressed professionals get out of burnout for good and step into full leadership in business and life with abundant, sustainable energy every day to make the passions and dreams of your heart a reality without wasting time or guessing the next step.
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