I am racing to get some tasks done before a meeting. Just as I think I might complete everything that I need to get done, someone calls on the phone with a problem that I need to address sometime that day. Though I am able to put off acting until I have time later in the afternoon, the problem is now percolating on the back burner of my thoughts. A few minutes later, a colleague drops by and wants to discuss an idea. I listen briefly and then arrange to meet with my co-worker after my meeting. My thoughts are spinning like a slot machine - I can see all the pictures of what I need to do, but nothing is lining up for me. I am starting to feel overwhelmed and can no longer focus on the work that is in front of me; I feel like my brain is starting to freeze up.
Often when I start feeling like chaos is starting to take over, nothing helps me quite as much as a brisk walk or a jog. When I increase my physical activity level and focus on nothing more than my own breathing, all the mental clutter I've accumulated starts clearing away.
When I am not able to physically get up and move about, I like to take just a few minutes to slow down my breathing and to focus only on what I physically can sense. I pay attention to what my body is feeling such as the warmth in the room or the heaviness of my eyelids. I listen to the sounds of a footsteps, a phone ringing in the distance, and popcorn popping in a microwave oven outside my office door. I can smell the fresh popcorn and the old pot of coffee that was brewed earlier in the day. I continue to breathe slowly and deeply. I allow my shoulders and arms to relax. I now feel much more refreshed and can return to the tasks before me.
When you start feeling overwhelmed, how do you clear the mental clutter?
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