3 ways to protect your emotional bandwidth
Do you find yourself exhausted at the end of the day? Sometimes not physically, but emotionally? It’s like your emotional bandwidth, and you just feel done. Or maybe you’ve stretched yourself too far, and don't quite know how you got there? Well, you're not alone. Read on to find out how you can protect your emotional bandwidth.
Do you find yourself exhausted at the end of the day? Sometimes not physically, but emotionally? It’s like your emotional bandwidth, and you just feel done. Or maybe you’ve stretched yourself too far, and don't quite know how you got there? Well, you're not alone.
Our emotional bandwidth is really important to keep in mind. Especially when we schedule things, and think about our time. There are three crucial things to remember about your emotional bandwidth, and what to do about it. These are the three steps I use, and I have found them extremely useful.
First, I check in with myself throughout the day.
Maybe it’s lunchtime, so I ask myself, “How am I doing?” Or take a moment to see do I have any voices in my head? Or am I starting to complain or get a little cranky? This is the time to check in with yourself.
I do this exercise frequently throughout the day to remind myself how I’m doing and how I’m feeling. Because otherwise at night, I’ve found this from personal experience, a lot of our emotions can bottle up inside us. Then we find ourselves realizing we didn’t even know we felt that way.
Say nice things to ourselves
Then we need to say nice things to ourselves when we check in, and find a way to comfort ourselves. I know this may sound a little crazy out loud, but you'll know what I mean once you do it.
When you find yourself saying, “I don't want to do this” or “I'm tired” you might think you sound like a little kid in your head. But if you can catch it and try using a different voice, you can say something comforting back like, “Oh, hey brain. I know you're tired, and I'm sorry you’re tired right now. But hey! We’re going to do this next task”. Think of it as the language we use with young children. Very sympathetic, sweet, and understanding. This is the type of language we want to use with ourselves.
look at your schedule at the beginning of the week and look for what you have planned.
Often, a lot of my clients don't plan the day in terms of, “Oh, I didn't quite realize that on Thursdays that was going to be an emotionally bandwidth or heavy day. This is going to take a lot out of me on Thursday”. This way I can make sure I don't go out with my friend, or whatever it is on Thursday night. Instead, I need to be on the couch by myself on Thursday night, so I can protect my time because I know I am going to be exhausted some days when it's more difficult to manage. So I'm going to check in on my schedule and make sure I have time to protect my emotional bandwidth.
Those are just three simple steps to protect it. Remember to check in with yourself throughout the day, say kind things back, and make sure you're looking at your schedule at the beginning of each week to manage what's happening and how you're going to take care of yourself. I would love to hear what's working for you with your emotional bandwidth, and what you may need help with. Feel free to share all of your emotional bandwidth thoughts with me! We can figure this out together!
How to Deal with all the Questions from Relatives
Going to a family event where you'll be seeing relatives who want to ask the long list of questions that center around, "what are you doing with your life" ? Check out this post to help deal with the questions in a healthy and productive way.
It's that time of year when most of us see extended family and relatives we haven't seen in awhile. And they have a lot of questions for us. Lots of them.
Have you heard any of these "life" questions before?
When are you going to be finished with school?
Are you dating anyone? Or when are you getting married?
When are you going to get a job?
When are you going to move out on your own?
Why do you have to work on a holiday weekend? Can't you call off?
Why can't you be more like your brother/sister/cousin?
These are the types of questions that evoke a lot of emotions.
Some of us want to run away screaming. Some of us want to say something really witty or clever but bite our tongues and smile instead. Sometimes we just want to burst into tears at the very idea of the question. Often we want to call our friends and complain about how people just don't understand us. I get it, I've been there. I work with young adults every day who hear these questions on a regular basis.
Instead of reacting with strong emotions, there are healthy ways to deal with relatives.
First, when you get one of these stress-inducing questions, take a deep breath. Breathing is a powerful tool for helping us to remain calm. Second, recognize the relative is probably well-intentioned. They probably have no idea how much they are stressing you out. They ask because they care, even if it doesn't feel like it in the moment.
On a related note, people who are older than young adults have a really hard time remembering what it was like to be 20, 25, and 30 years old. They think they remember. But often the stressful and bad memories have faded while good memories remain. When I tell groups of people that college students are stressed out, a lot of adults react with, "What do THEY have to be stressed out about?!" A lot, actually. It can be really difficult being 18-25 years old, that's why we call it the "emerging adulthood" stage of life.
"When I was your age..." is the classic line that follows up most of those questions.
Which makes you want to do the eye roll. But wait - what if we used this statement as an opportunity? Maybe we've heard the story before about their life, but have you asked about the details? Or asked your own follow-up question about why they chose that path for their lives? Learning from our older generations can be really powerful, even it takes a little bit to get past the generic questions. These intergenerational moments can definitely have a positive spin if we capitalize on the opportunity.
Try some of these statements with your relatives when they ask a life question:
I think about that question a lot.
I'm not quite sure right now.
I'm working on it a little bit every day.
(If you feel comfortable enough with the person) - I actually feel really stressed when people ask me that question. But I know you ask because you care.
I've been thinking about __insert temporary plan here__ lately, but it might change.
And then try to bridge the moment by asking meaningful questions.
Often relatives ask those kinds of "big life questions" because they don't know what else to ask you. Most of us are pretty horrible at small talk around the holidays. That's why I love all of the great examples out there about going beyond small talk:
"How to Turn Small Talk into Smart Conversation" by TED Ideas. My favorite question is, "Who do you think is the luckiest person in this room?"
Ask open-ended questions like "how" and "why" instead of questions that can elicit a one-word response (8 Ways to Make Meaningful Small Talk).
Fun Conversation Starters - Lighthearted questions for all members of the family. My favorite is, "If you could eat only one food on this table for an entire year, which one would it be?"