By Mary Ellen Zung
We could all use some help when we feel overwhelmed, and much of what we really need is
determined by our own self-reliance. But, if we don’t have the skills to muster up the strength
or clarity to know what to do, things can get even more out of control. Learning to help
ourselves cope is essential to our overall health and happiness.
Here are 7 simple one-minute lifestyle hacks to try when feeling uncertain, overwhelmed, or
stressed out! Really, all it takes is one minute!
1. BREATHE – This is the most essential and foundational hack, and that’s why it is first on the
list. Just stop, inhale and sigh it out with a big exhale with your mouth open, then close your
eyes and take a deep breath through your nose, and exhale through your nose. Repeat this for
one minute. Thoughts will come and go, but try to tune into your breath, and what is
happening in your body. Let the thoughts float away and come back to your breath. Don’t
judge yourself during this time, just focus on your breath. It’s only one minute.
2. THINK – Ask yourself and think: “What is the most important thing I can do right now for
myself to get in control.” There will be all kinds of answers each time you do this, based on the
situation. Sometimes the answer is to breathe for a minute. Sometimes the answer is to walk
away. Sometimes you might need to have a calm conversation with someone, or let them
know you’d like to schedule some time with them; then schedule it. Or maybe sit quietly and
write for a minute. That brings us to the next hack.
3. WRITE – Try the three gratitude’s activity. Again, this only takes one minute. Grab a piece of
paper or a post-it note, or a cocktail napkin, anything that is around, and write three things you
are grateful for today and why. It could be as simple as “I woke up this morning.” “Why,
because I have an alarm clock, and I was responsible enough to set it in order to meet my
responsibilities and obligations today.” Then write a second, and a third. If you are not
accustomed to this, it might actually be difficult to come up with something, but just pick
something and write it. Just like yoga and meditation, gratitude is also a practice.
4. SAY NO – Protect yourself and your time by not agreeing to do things that are not in line with
your purpose, and your goals. This might sound selfish or mean spirited, but we’re talking
about your health and happiness. No one else is better equipped to take care of you than YOU.
Don’t allow someone else’s monkey to jump on your back. If you are feeling taken advantage
of, then you ARE being taken advantage of.
5. GO TO SLEEP – When there are too many things on our plate and we are trying to get
everything done, we may be forfeiting our all-important sleep time. Our bodies do not function
well with lack of sleep, and this just adds to the stressed state in our bodies. This interferes with
mood, rational thinking, hormones and weight, insulin resistance, high blood pressure, and the
list goes on. Set a bedtime each day and try to stick to it no matter what is not done. This is one
of the most difficult challenges I see with many of my clients. Decide what time you have to get
up the next day, and then subtract at least 7 hours. That’s when you need to go to sleep. Keep
a notebook at your bedside table when starting this new practice because your mind will
probably be racing with everything that still needed to get done. Write these things down. You
can take care of it tomorrow. And with your new delegating practice (next hack), things will get
better.
6. DELEGATE – Take one minute to STOP and think about something that can be taught to and
delegated to someone else at home or at work. Make a list of all the things that can be
delegated and then jot some notes about how that will happen. Yes, it will take some time
later to have conversations, teach, and make sure the work is getting done appropriately, but
once it is delegated, in the future, these tasks will no longer be consuming your day and
precious time. So just take one minute and make a list. It’s a start to a powerful change in your
life.
7. PLAN – Before you go to bed each night, look at your calendar for the next day, and a week at
a glance as well. Have a schedule for each day with chunked times of appointments and your
priorities. And schedule time for YOU. Start to put YOU into your schedule. Schedule time with
friends, for exercise, and for other passions. Scheduling only takes a minute. Then stick to it.
Stick to you and what you need for a happier and healthier you.
Mary Ellen Zung is a Certified Holistic Health Coach and Nutrition Coach. She can be reached at coachmaryellen@outlook.com
