Breast cancer survivor and clutter clearing author learns to walk her talk

Clutter clearing cancer coping author and motivational speaker We can learn to live our priorities fully (and not just surviving or getting by on a day to day basis) by clearing out the distractions and focusing on what is important to each of us, our families, and our lives. Cancer Survivorship Coping Tools: We'll get you through this by Barbara Tako, two-time cancer survivor and published author and motivational speaker on the topic of clutter clearing. For updates on this new book, click here.

Wednesday, April 14, 2010

Spring Cleaning: 12 Tips for Mental Clutter Clearing

Mental clutter. We all have it. Our busy modern life creates it. Stress, worries, and too much going on in our relationships, careers, calendars, and home life can create mental clutter. Mental clutter can weigh us down as much, if not more, than our physical clutter. Here are twelve tips for mental clutter clearing.

1. Perspective. Consciously make an effort to keep a perspective when you are worrying about something. Think about all the things that won't change if the event happens. And, consider a thought  my then 99-year-old grandfather shared: "Most of the bad things that we worry about happening don't happen. We expend a lot of time and energy worrying about things that don't happen."

2. See past the date or event you are stressing about. The world and your life doesn't end on that date. There will still be family members, good stuff, and haircuts after that date. Hold that thought when you are worried about something upcoming.

3. Embrace the issue. If something is nibbling away at the edges of your mind and causing stress, bring it front and center for a while (maybe 10 to 30 minutes) and totally focus on it. Sometimes a frontal assualt on a nagging issue helps to take away its power. You could contemplate it or write about it.

4. Separate the feelings from the reality. The feeling may be awful, but it is just a feeling. You are in the driver's seat and control how you act or don't act on that feeling. Reality and the feeling you have about it are not the same. Feelings just are. Feelings come and go.

5. Write it down. When you are feeling overwhelmed and things you need to take care of are falling in and out of your head, it is helpful to put them on paper. Write them on an ongoing prioritized to-do list. This way your mind can let them go because you know they are on the list.

6. Do what you can to deal it. Whatever "it" is, get a head start. Tackle some aspect of it to get unstuck on something that you have been dreading or something that has been nagging at you.You can beat it to the punch by being proactive.

7. Do something else. Get something done on anything except what is causing the mental clutter. Sometimes a distraction will let your subconscious take over and work on the mental clutter while you get a break because you are engaged in something else.

8. Diet.  Don't overlook this. Watch watch what you eat. A sugar rush can throw your body off and make things seem worse than they are. Be sure to stay hydrated. Try not not to miss meals or to overindulge. Keeping your food intake on an even keel will help.

9. Exercise. Exercise is a great stress reducer that has immediate mental benefits. It takes a while to experience  physical benefits like weight loss or muscle toning, but the reduction in stress can be almost immediate. Don't forget to check with your doctor first!

10. Meditation. It doesn't have to be complicated. Meditation can be as simple as slowing down and counting your breaths for a short period, or taking a few deep, slow, deliberate breaths.

11. Tell a friend. Call or e-mail a friend to discuss your mental clutter. You can get a lot of emotional support and a fresh perspective this way. Friends help each other.

12. Tell a therapist or your doctor. They are experts. If there are lingering, recurring, or stressful issues, consider professional help. Doctors and mental health experts can be more objective than friends and have a very large toolbox of ideas for you to try.

Consider printing out this list and keeping it in a drawer, inside a cupboard door, or with your journal if you keep one. The list above isn't comprehensive. Different items above will help for different occasions and times of your life. Consider them to be tools in your toolbox. Keep an eye open to continue to expand the tools in your toolbox to clear the mental clutter. Add to this list when you find something that works for you.

1 comment:

janetbarclay said...

My living and working environment is relatively clutter-free, but I have to admit that I'm guilty of mental clutter. Getting all those thoughts out of my head and down on paper (tip #5) helps me more than anything else. I may still be overwhelmed by the things I need to do, but at least I don't have to worry about forgetting anything, and it's a lot easier to prioritize when you can look at everything in one place.