Life is completely overwhelming a large portion of the time.
From all the things you have to do, to the things you need to do, while adding in the things you want to do, and there is just no realistic way to get it all done.
Now, instead of allowing that to shut you down and turn to avoidance, I'm going to show you how to turn it into action that helps you ease your stress.
I call it, Psychological Minimalism.
When everything feels like too much, it’s tempting to distract yourself with TV, phone scrolling, or video games. But that usually just adds guilt on top of stress. Instead, you're going to focus your mental energy more effectively. It's like putting your thumb over a hose's opening—the same water, but more powerful.
Here's how Psychological Minimalism can help:
Narrow Your Focus:
When you're overwhelmed, don't escape into leisure activities. Focus on a few key responsibilities. Prioritize and tackle one major task at a time. You'll make real progress and gradually reduce your stress.
Adopt the Opposite to Emotion Strategy:
Based on Dialectical Behavioral Therapy (DBT), this strategy involves doing the opposite of what your emotions dictate. When you feel like avoiding tasks, double down on them. Addressing responsibilities head-on can diminish feelings of anxiety and depression.
Apply the Debt Snowball Method:
Inspired by financial advisor Dave Ramsey's approach to debt reduction, focus your efforts on eliminating one problem at a time. Start with the smallest task or stressor, and devote your energy to resolving it completely before moving on to the next.
Pause Non-Essential Activities:
Temporarily set aside hobbies and non-critical tasks. While recreation is important, it can diffuse your focus when you're already overwhelmed. Prioritize essential responsibilities to reduce your overall burden.
Reevaluate Your Obligations:
Not all responsibilities are equal. Identify and prioritize tasks that are critical to your well-being and daily functioning. Streamline your to-do list by eliminating or delegating less important tasks.
I've been using this process for years and it has consistently helped me shorten times of overwhelm.
- Scott
Want practical tools for navigating life with depression and anxiety, delivered right to you every week?
Resources.
For those suffering with depression and feeling unseen and helpless, I wrote this for you - because I was you.
Get my book, For When Everything is Burning.
Are you a gamer? Check out this mobile video game scientifically proven to help with symptoms of depression and anxiety.
Comments