Feeling overwhelmed by all of the demands of your life? Try incorporating this daily brain dump exercise to become more aware of what is stressing you out, why it’s stressing you out, & how to effectively reduce your stress levels by learning to let go of what you cannot control. In today’s blog & video episode, I’m sharing my 4 step process for reducing the number of spiraling thoughts and overwhelm in your life with a daily brain dump practice below.
4 Step Brain Dump Practice for Reducing Daily Stress
This 4-step brain dump process I’m sharing below has become much less of a to-do list item and more of a natural way of life for me over the years. It’s my daily process that powerfully works to reduce the number of spiraling thoughts and overwhelm I experience on a daily basis. If you’re having general feelings of overwhelming throughout the day or just an overarching sense of feeling like “there’s’ just too much,” then this 4-step process will help you find your calm and bring a grounded sense of joy back to your everyday life. ..
STEP #1 Use a Journal to List Out All of Your Daily Stressors = Brain Dump
This brain dump is going to allow you to assess all of the daily stressors in your life & then learn how to assess which stressors are necessary and which ones you can let go of, so make sure to list out all stressors big and small in this first step for a true “brain dump” exercise. Think family, work, school, self-care…
STEP #2 Assess the List & Recognize Your Recurring Stressors
Next, take a minute to assess the list you just made. Where are the recurring stressful thoughts that come up for you? What’s taking all of your energy? Is it a specific relationship in your life? Or perhaps it’s a specific event you are concerned about? Recognize which area(s) of your life are creating the strongest feelings of overwhelm & what the recurring thoughts are that surrounded these areas.
STEP #3 Find a Healthy Balance & Choose to Let Go
Now that you have a better understanding of what thoughts, relationships, or events are causing the most stress and overwhelm for you, it’s time to assess if this is a healthy balance. While you cannot eliminate all of the stress in your life (because researchers actually say a certain amount of stress is actually a good thing), it’s important to ask yourself these questions before moving on with your day. Am I holding on too tightly to something? Can I let go of control around this certain area(s)? Remember: we cannot control others, only the response we have to what goes on around us.
STEP #4 Use Essential Oils to Ground Your Thoughts & Release Your Daily Stress
If you’re feeling overwhelmed throughout the day & find that you can’t stay focused on a task… whether that’s folding the laundry or writing a 3-page paper for work, try incorporating an essential oil practice into this brain dump exercise to re-focus your thoughts and release the stress that’s holding you back. I prefer to use my grounding oil blend, balance, and simply rub it on my wrists or put it in a diffuser. After you’ve found an essential oil that resonates with you, begin the brain dump exercise & allow yourself to release those daily stresses that you’re holding on to too tightly. Incorporating an essential oil practice into my life has allowed me to accomplish more & feel more at peace at the same time.
If you’re feeling overwhelmed in life, use this 4 step daily brain dump exercise to take a step back and recognize what is going on in your life & assess it, so you can consciously choose what to focus on and then move forward in confidence towards the more grounded, peaceful, happy & healthy life you want to be living. At first, this practice may feel like just another thing on your to-do list, but try to shift your mindset to think of it as an essential practice of self-care and soon you will find it becomes your natural method of handing and reducing everyday stresses in your life.
Listen to the Video BELOW
Make sure to tune in to today’s video episode for a more in-depth look at shifting your mindset and managing stress in your daily life.
xo, Lizzie
Listen to the Video:
This week’s featured essential oil: Balance
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Essential oils help me become grounded & present in any given moment & harness the power of self-reflection to find what it is I need to focus on and what it is I need to let go of to achieve a more well-balanced, happier, & healthier daily lifestyle.
The warm, woody aroma of doTERRA Balance Grounding Blend creates a refreshing environment. We perfectly blend Spruce, Ho Wood, Frankincense, Blue Tansy, and Blue Chamomile with Fractionated Coconut Oil to offer an enticing fragrance that creates a tranquil and relaxing atmosphere. Spruce, one of the oils in doTERRA Balance, was used by Native Americans for health and spiritual reasons and is still used today to bring harmony to the mind and body.
Another great option to get started on your essential oil journey is to sign up for a mind & mood kit read about here.
As an author and certified life coach, I’m on a mission to empower you to embrace self-care in your physical, emotional, and spiritual life. I'm experienced in holistic health, time management, and the power of essential oils. Above all, my passion is finding ways to make people’s lives easier so they can enjoy the simple moments.
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