Overcoming Overwhelm: Practical Strategies for Beating Decision Fatigue

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To get the most benefit, aim for at least 30 minutes of exercise per day. This doesn't have to be all at once—and it's okay to start small. A 10-minute walk can improve your mood for two hours. Exercise is something you can do right now to boost your mood

Ther with all cam kyng Arthur but with a fewe peple and slewe on the lyfte hand and on the ryght hand that wel nyhe ther escaped no man / but alle were slayne to the nombre of xxx M / And whan the bataille was all ended the kynge kneled doune and thanked god mekely / and thenne he sente for the quene and soone she was come / and she maade grete Ioye of the ouercomynge of that bataille Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Depression drains your energy, hope, and drive, making it difficult to take the steps that will help you to feel better. Sometimes, just thinking about the things you should do to feel better, like exercising or spending time with friends, can seem exhausting or impossible to put into action.

Anxiety is a word we use for fears about the threat of something going wrong in the future, rather than right now. Research shows that anxiety levels can be impacted by the kinds of foods and drinks you consume. One study observed that participants who consumed more saturated fats and added sugars had higher anxiety levels than those who consumed fewer fats and less sugar. Camilleri C, Perry JT, Sammut S. Compulsive internet pornography use and mental health: A cross-sectional study in a sample of university students in the United States. Front Psychol. 2021;11:613244. doi:10.3389/fpsyg.2020.613244 Distorted or biased thinking: Some worries might persist because of biased thinking. This thinking could involve an overestimation of the likelihood of a bad outcome or an exaggeration of how badthe bad outcome will be. Too many of us wait to do the perfect thing, with the result we do nothing. The way to get ahead is to start now. While many of us are waiting until conditions are ‘just right’ before we go ahead, others are stumbling along, fortunately ignorant of the dangers that beset them. By the time we are, in our superior wisdom, decided to make a start, we discover that those who have gone fearlessly on before, have, in their blundering way, traveled a considerable distance. If you start now, you will know a lot next year that you don’t know now, and that you will not know next year, if you wait.”–The William Feather Magazine Final Thoughts

Some people tend to be more prone to anxiety, often due to upbringing or genetics, but there are also other factors at work that can contribute to the anxiety cycle. Such things include: If you're concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.A one-talented man who decides upon a definite object accomplishes more than a ten-talented man who scatters his energies and never knows exactly what he will do.”—Orison Swett Marden, from Pushing to the Front Alcohol withdrawal symptoms usually start within hours after you stop drinking, peak in a day or two, and improve within five days. But in some alcoholics, withdrawal is not just unpleasant—it can be life threatening. Coping with alcohol withdrawal symptoms safely The challenge of leadership is to be strong, but not rude; to be kind, but not weak; to be bold, but not a bully; to be thoughtful, but not lazy; to be humble, but not timid; to be proud, but not arrogant; to have humor, but without folly.”—Jim Rohn Anxiety can last for a short time and then pass when whatever was causing you worry is over, but it can also last much longer and disrupt your life. Ongoing anxiety can affect your ability to eat, sleep, or concentrate. It can prevent you from enjoying life, travelling, or even leaving the house to go to work or school. Murri MB, et al. (2018). Physical exercise in major depression: Reducing the mortality gap while improving clinical outcomes.

Physical or mental ill health. Signposting staff to the right support in a timely fashion can help prevent these issues from getting worse or hindering recovery. Tania Diggory is an entrepreneur, international Mental Health & Wellbeing speaker and Founder and Director of Calmer. Tania is a leading expert in the field of burnout prevention and is the Author of This Is Calmer: Inspiration, support and encouragement for the entrepreneurial mind, and Working From Home: The Complete Calmer Guide To Remote Working. As a qualified NLP Practitioner, Mindfulness Teacher and Mental Health Trainer & First Aider, Tania has trained and consulted over 300 companies since founding Calmer in 2016. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

What makes you afraid?

Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise—such as walking, weight training, swimming, martial arts, or dancing—where you move both your arms and legs. Make face-time a priority. Phone calls, social media, and texting are great ways to stay in touch, but they don't replace good old-fashioned in-person quality time. The simple act of talking to someone face to face about how you feel can play a big role in relieving depression and keeping it away. Recognising burnout symptoms and providing the right support early on can help prevent problems from escalating, and reduce the chances of staff absences. Research by Maslach & Leiter identified energy depletion, reduced efficiency and depersonalisation or cynicism as key symptoms. Organisations should: Do you feel like you're powerless or weak? That bad things happen and there's not much you can do about it? That your situation is hopeless? Depression puts a negative spin on everything, including the way you see yourself and your expectations for the future. You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.”—Eleanor Roosevelt