Ivy Keating's Blog - Posts Tagged "mindfullness"
In Order
Last week, I felt overwhelmed. I was starting a new job, had household and family responsibilities, my LCSW exam was on Wednesday, and how was I going to fit in writing? The more I thought about everything, the more anxious I felt. Two things helped reduce my anxiety: box breathing and listing my priorities.
Box breathing is a fantastic mindfulness exercise. It's done by breathing in for 4 seconds, holding your breath for 4 seconds, letting the air out for 4 seconds, and then waiting 4 seconds before you do it all again. As you repeat this pattern, be sure to have your stomach expand when you take in your breath. Not only will this exercise give you the calm that comes with being in the moment, but it will also slow your breath and help you relax.
Establishing priorities for the week was key. The LCSW exam was at the top of the list. To pass, I would have to study about 6 hours every day. Clients from my new job would be scheduled for the following week, household chores were on hold, Sunday's family dinner was delegated to another family member, and writing would have to wait until after the exam. Once I decided on my priorities and a time limit for getting them done, I felt in control and less overwhelmed.
When you feel like the demands of your schedule are bearing down on you, change the negative energy into a positive, take charge attitude. Find a calming technique such as box breathing, and make a list of your priorities. This will allow you to manage your stress so you can focus on reaching your goals.
Box breathing is a fantastic mindfulness exercise. It's done by breathing in for 4 seconds, holding your breath for 4 seconds, letting the air out for 4 seconds, and then waiting 4 seconds before you do it all again. As you repeat this pattern, be sure to have your stomach expand when you take in your breath. Not only will this exercise give you the calm that comes with being in the moment, but it will also slow your breath and help you relax.
Establishing priorities for the week was key. The LCSW exam was at the top of the list. To pass, I would have to study about 6 hours every day. Clients from my new job would be scheduled for the following week, household chores were on hold, Sunday's family dinner was delegated to another family member, and writing would have to wait until after the exam. Once I decided on my priorities and a time limit for getting them done, I felt in control and less overwhelmed.
When you feel like the demands of your schedule are bearing down on you, change the negative energy into a positive, take charge attitude. Find a calming technique such as box breathing, and make a list of your priorities. This will allow you to manage your stress so you can focus on reaching your goals.
