Being Productive & Calm, as a Busy Woman

To all of the busy women, here are some strategies that can help you be productive and calm.

Does this sound familiar to you? Personally, as a busy person (have a young daughter, maintaining relationships, keeping the house tidy, running my own mental health private practice, blogging (for two websites), and preparing for ultramarathons), I struggle with being calm while I go about my day.

Here’s how it usually goes.

I’m usually productive in some way because there is always something that needs done. I tend to feel like things need to be done in an overly particular way. Tasks get done, it’s just not always how well (quality) or in the order that I’d like it to be, so I need to be flexible.

When there’s anxiety present.

Anxiety couples this feeling that something needs to be a certain way or lack of having an amount of control. Anxiety is also provoked when I feel overwhelmed by the amount of things that I need to do. It’s difficult being calm. I want things to be completed in a timely manner and done right. Sometimes, I aim for perfection, but I know that that’s unrealistic. I put a lot of pressure on myself.

How do I remain calm while I’m in a state of being busy and usually anxious?

• I practice time management
• Prioritize tasks
• Ask others for help
• Tell someone “no” when they ask if I can do something when I truly don’t have the time
• Mindfulness
• Slow myself down, so I can think clearly
• Stay grounded
• Self-care. Sometimes taking a full day for it!
• Exercise or run
• I focus on my strengths and goals (and the reasons behind them)
• I think positive (in general)
• I reframe my distorted thinking
• I write down affirmations

There are probably some other tricks that I use that aren’t coming to mind. Whatever I do, I choose to act in a more helpful and healthy manner. I choose to react in a way that is more calm.

How do I know which strategy will help?

I don’t 100% of the time know which strategy will help, but I do know that I can try two or three and see if they work. Overtime, it is easier to know which strategies will work and for what. If a strategy doesn’t help, no big deal, pick another. There are instances where anxiety is stronger and it takes a handful of strategies to help. Also, no big deal.

The strategies from this list are additional “to do’s”, but they makes life better and adds peace. This work becomes more effortless the more that I practice it. You can do this, too.

How do you practice being productive, yet calm?

Overlooking a small town in PA

Simple, Yet Powerful Ways to Manage Worry & Anxiety

This article is about four simple, yet powerful ways to manage worry and anxiety. Are you worried about how things are going to go for you? Do you fear that you won’t be able to handle potential problems? How can you make a tough decision not having all of the details? Here’s what you CAN do. You can take control of your mind by shifting what you focus on. You can choose to focus on your strengths and the things that you have control over. You can also challenge irrational thoughts of uncertainty and worry.

Handling being worried over how things are going to go for you.

Ask yourself:

Who do I want to be?

What quality of presence do I want to bring to any challenges I face?

Note the shift that occurs when you go from focusing on what will go wrong today to the person you want to be.

Challenge your fear that you won’t be able to handle potential problems.

One way to address this fear is to imagine yourself coping. Whenever you are worried about a problem that could happen, envision yourself skillfully coping with it.

What does that look like?

Recall a strength that you have demonstrated multiple times when you’ve risen to meet a challenge. Then, expect yourself to rise, bringing that same strength, resourcefulness, and determination to the problem that might challenge you today.

Pause & notice whether this time is different.

When a familiar worry or fear crosses your mind, this can be about failing or that something horrible will happen, notice that it has never actually happened.

It’s likely that your mind is ignoring all of the times that those worries and fears didn’t come true and that this time is different.

If this sounds like your experiences, then consider that the worry or fear is a false alarm, like the other times.

Make decisions even when there is uncertainty.

When you’re making a tough decision, all you can do is make the best choice for what you know right then and there.

Embrace the reality of not having all of the information and details today, not knowing exactly what the outcome will be.

Allow yourself to be free from the assumption that you’re responsible for knowing the unknown.

By choosing to focus on what is helpful, you can better manage your worries and anxiety. Always draw from your strengths and know that you will overcome any stressful situations that lay ahead because you have overcome things in the past. Challenge irrational and distorted thoughts, acknowledging and then reframing them. Notice the shift in thinking and how you feel afterwards. Practice these tips so that they stick to your mind and alter how your mind works. Have power over worry and anxiety.

Source:
Seth J. Gillian, PhD.

Glacier Ridge Trail, Moraine State Park, PA

The Benefits of Keeping a Journal and Journal Prompts

Choosing a Journal

When choosing what to write in, consider all of your options and what best suits your needs. A journal can be a spiral-bound notebook, which is an easy to find and cheap option. Combination code or lock and key journals can provide privacy and are usually well-made. A journal can be kept electronically in a secure computer. It is convenient to access and saves your hand from becoming cramped in writing position.

Benefits

  • Relaxing and stress relieving.
  • A coping tool.
  • A way to vent or express emotions and thoughts.
  • Makes your thoughts more apprehensible.
  • Improve and train your writing.
  • Sharpens skills.
  • Set and achieve goals.
  • A way to become more organized.
  • Develop improved understanding of yourself and situations occurring in your life.
  • Allows for creativity.
  • Provides you with a way to reflect and consider new ideas.
  • Record new ideas on-the-go.
  • Allows self-reflection.
  • A place to keep memories.
  • Boosts memory.
  • Provides you with a record of events, thoughts, feelings, and behaviors. You can use this record to track patterns over time, which can lead to problem solving.
  • Can help you feel a sense of accomplishment.
  • You will learn new things.
  • Can provide you motivation and inspiration.
  • And many, many MORE!

Instructions

Use your journal however you’d like! Decorate it and add pictures. Slip a photo of a favorite memory, person or pet inside. Write in different colors or use black ink. When you start a new journal entry, include the date, so that you have that information if you ever need it. Write about your day freely or choose a prompt. It might take you a little time to get used to writing, you might encounter writer’s block, and you may struggle to find what time to write. Don’t stress, it’s okay! Writing should become easier overtime and this isn’t meant to be stressful, it is meant to be therapeutic and enjoyable! Aim to write everyday because it will help develop a habit and really reap those benefits. If you end up writing most days of the week, that is still good, just keep in mind that you might get out of habit of keeping your journal if you don’t write frequent enough.

Download the journal prompts below.

When Hard Becomes Easy

One day, your “hard” will become your “easy.” Whatever mountain you’re climbing, whether it is the loss of a loved one, difficulty at work, anxiety blanketing everything, a conflict, etc, don’t give up. Don’t lose hope and faith.

Keep moving forward, though a short rest is okay, you should take action in the valley and continue working in the climb. The first step is to acknowledge that what you’re going through is difficult and allow yourself to feel your emotions. Acknowledgement is a key to being able to move forward. Along side of acknowledgement, look after your well-being and practice self-care.

Take a deep breath, find something relaxing, something that works for you. Read a book or articles about what you’re going through, use credible sources. Talk to a professional. Try something new; this can be stressful because one, it is hard to think of something new to try when you feel like you’ve tried everything. – Your mindset may not be in the right place. Two, because trying something new is taking a risk, it is unfamiliar. It is worth the risk because it might be highly beneficial, and even if it ends up falling short, at least it was partly beneficial. We learn from taking action and risks.

The things that we experience in life make us stronger. Climbing mountains make us stronger. Muscle fibers must be broken down in order to rebuild, becoming more powerful. We learn about ourselves and figure things out, like how to boost ourselves up. Eventually, the situation becomes easier. We face, adapt and work through what is going on, and the more we practice this, the easier it becomes. As we’re strengthened, it becomes easier and you gain confidence that you can reach the peak. Don’t give up, keep moving. Remain hopeful and have faith. The view at the top is beautiful.

Pacific Crest Trail, CA