You’re overwhelmed (压垮). That is a state where there is just too much on your plate. You have no idea how you will ever get it all done. 【小题1】 And it can lead to anxiety, unhealthy stress, and even burnout.

Here are three steps you can put into immediate action next time you feel overwhelmed.

Stop and breathe.

The first thing to do is stop. This may seem unreasonable when you hurry to get everything done. But to end the state of being overwhelmed, we first need to step out of the busyness. 【小题2】 And we end up running around and around in our own unproductiveness and panic. Start consciously breathing. As your breathing starts to slow, extend your breath. Bring your breath down deep into your stomach. Hold the inhale (吸气) for a few counts and then slowly release.

【小题3】

Stand up and get away from the situation that is causing the pressure and anxiety. It could be your desk, or your lounge room. If you can, go outside. If not, find a quiet space. You need to get some distance from the messiness. Walking away, even momentarily, often provides enough of a break to get some perspective. 【小题4】

Refocus.

After returning to your place, take a few moments to think about the situation. 【小题5】 As you do so, highlight the things that are adding fuel to your feeling of too much pressure. By taking the time to look at your priorities and time commitments, you will step out of the pressure, take care of your mental, emotional, and physical well-being, and give more energy to the tasks and projects that really matter.