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Home > Medical Services > Employee Assistance Program (EAP) > Employee Resources & Support > EAP Educational Articles > How to Practice Mindfulness When Your Mind is Too Full
Whether at work or home, you may have a constant to-do list running in your head, which causes you to not be present or aware of your surroundings. Because of your need to complete all your tasks, it’s difficult for you to focus on one thing at a time. Below are a few tips on how to become more mindful and not overload your mind.
1. Make a to-do list.Instead of keeping track of everything you have to do each day, keep a to-do list either on paper or electronically. If you have a family and a job, consider making a home to-do list and a job to-do list, so you can focus on each area. Crossing off each project will make you feel accomplished without having to remember it all.
2. Put your phone down when at home.Whether you’re spending time with your family, friends or having some time for yourself, put the phone away. You can’t be present with the ones you care about or fully relax by yourself if your attention is focused on your phone. By giving your children, spouse or friends your full attention, you’re strengthening your relationships, as well as being aware of what’s going on in their lives and vice versa.
3. Write in a journal.Expressing your thoughts on paper can help alleviate worries, doubts and stressors, as well as be a reminder about happy times in your life. Journaling can be used as a way to express your feelings – good or bad. You can look back on past entries to see what you were up to, as well as how far you’ve emotionally grown.
4. Take a day off from your responsibilities.If possible, take a day off from what’s stressing you out – your job, your family or maybe a new home project. It’s not wrong to take care of yourself. Self-care is just as important as taking care of your other responsibilities. You can spend your day doing your favorite hobby, such as gardening, riding your bike, reading, catching up on your TV show. Or, do something you haven’t had time to do like getting your hair done, shopping for new clothes or simply laying on your couch.
5. Volunteer for local organizations.Whether it’s for a homeless shelter, healthcare organization, humane society or whatever area interests you, volunteering can provide a perspective on something you hadn’t thought of before. You may not realize how your community needs help, and it can make you feel good to give back to those who need it in your area.
If you feel overwhelmed or are constantly anxious, consider contacting an EAP provider at (319) 398-6694 to help you find coping mechanisms that work best for your lifestyle.
Photo: ©iStock.com/Delmaine Donson