This post ‘5 Step Exercise to Beat Anxiety’ has been written by Laura Guckian, owner of ‘Mind Mommy Coaching’
In the current environment, many of my clients are coming to me feeling overwhelmed with their never-ending list of responsibilities and tasks. As mothers, we have never been faced with such a challenge. From working at home, entertaining children, home schooling and numerous other tasks, the ability to just get through the day can feel enormous and can sometimes leave us feeling anxious and overwhelmed.
The good news is that there are steps that we can take to reduce this feeling of anxiety while reducing our daily ‘to do’ lists. This 5 Step exercise has helped many of my clients reflect on what they are doing every day and consider what they could be doing less of.
Step 1: Analyse your Time:
Pick an average day and write down every single task and time that it took to complete. This might sound counterproductive if you are feeling overwhelmed, but trust me it is a really worthwhile exercise. This list will give you real clarity on all of the tasks that you are completing and how long it is taking to complete them. Most importantly, it will highlight where the key pressure points are in your day.
Step 2: Challenge your List:
Label the tasks by “need”, “want” and “should” do.
- ‘Need’ – These are the basic tasks that support both your physical and mental wellbeing (e.g. I need to prepare dinner so that we can eat)
- ‘Want’ – These are the things you really see value in doing and they contribute to your overall mental wellbeing.
- ‘Should’ – These are the tasks you don’t necessary have to do, but feel pressure to do. These are typically the tasks that contribute to our “Mom guilt” if we don’t complete them. But they don’t contribute to our overall mental wellbeing.
3. Remove any task that you feel you “should” do:
You are ideally now looking at a reduced “to do” list. This list should ideally only contain the things you truly want or need to do.
4. Review your new list and for each task explore:
- Is completing this task in your control and do you have the resources or ability to complete it?
- If completing this task is not in your control, is there any element of it that you can influence or get additional support with?
- If the task is not in your control and you cannot get additional support, can it be removed from your list?
5. Create a Revised Daily Schedule:
Look at your final list of tasks that you want, need and have the ability to do. Consider when these tasks have to be completed and if any of them can be completed at a different time to relieve any potential pressure points.
You will now hopefully have a slimed down list of tasks and a schedule that works for you. This will hopefully make you feel more in control of your day and reduce feelings of anxiety.
Laura is a Qualified Life Coach and the owner of ‘Mind Mommy Coaching’. She specializes in helping mothers to overcome challenges and pursue opportunities. Laura can be found on Instagram @mindmommycoaching or online www.mindmommycoaching.com
Thank you so much Laura for taking the time to write this great article. You have certainly given me a kick to do an immediate examination of my time!