If you have experienced a loss of focus in recent weeks, you are not alone. Women, in particular, are feeling the stress of inflation, job pressure, family responsibilities, and, for many, the larger questions of women’s rights and future. Fortunately, there are ways to regain focus even in these trying times.
Handling a Crisis
Most women can handle a crisis. Our adrenaline spikes. We leap into action and with laser-like focus make decisions that help return our lives to normal again. In fact, some studies suggest that women may be more effective business and government leaders in a crisis because their communication, collaboration, and relationship-building skills are essential when dealing with difficult situations.
How Chronic Stress is Different
But chronic stress is different. Living day after day, and week after week, in crisis mode takes a physical and mental toll on everyone. The Mayo Clinic cites the many physical effects that chronic stress can have, including headaches, muscle pain, digestive issues, high blood pressure, insomnia, and a suppressed immune system..
But the cognitive effects can be just as debilitating. Depression and anxiety are common when high levels of stress cause a sense of hopelessness. Another effect of stress is brain fog, or an inability to focus or concentrate on anything long-term. Chronic stress can cause women (and men) to have trouble making decisions, to become more forgetful, to engage in repetitive, circular (and often negative) thinking, and to worry obsessively.
How to Regain Your Focus
If you are stuck in a fog, depressed, and unable to regain your focus or optimism, you may need to take some specific actions to clear your mind and break the cycle of obsessive worry. Need some concrete strategies? Here are six ways to help regain focus during trying times:
Step away from the internet.
One way to fight concentration impairment is to be offline (and off other screens as well) for as much of the day as possible. “Surfing” by definition implies short, superficial and mindless browsing, which only encourages a lack of concentration. Instead, set certain times and purposes for online browsing, and once completed, move on to something else. Do the same with TV. Avoid leaving the TV on for company or distraction. Instead, plan no screen evenings to pursue a hobby, read, or play games. When you are online, try positive sites such as Upworthy to pique your interest and renew your faith and optimism.
Take active breaks.
Physical activity is a great way to clear the mind and refocus your energy – and you’ll be healthier for the effort! When taking a break from work, chores or other responsibilities, why not do twenty minutes of yoga or take a long walk? If you want something more substantial, try scheduling 20-30 minutes every day for physical activity. You will find yourself looking forward to the movement and feeling energized when you are through.
Get creative.
One effective way to refocus the mind in a positive way is to make something. Learn to knit, quilt, cook, draw, or paint. Take up baking, jewelry-making, stained glass, or papercrafts. Having a creative hobby you enjoy gives you something to look forward to doing. And any time you immerse yourself in the creative process, your focus and concentration improves. Plus, you get the satisfaction of creating something new.
Go outside.
Nature provides a great ‘reset’ button for overstressed minds. The sun and breeze and change of scenery is bound to help your concentration and mood. Breathe the fresh air, admire the summer blooms or fall leaves; feel the grass beneath your bare feet. Walk in the woods, water the garden, or play with the dog. Getting outside for even a small portion of the day will help you clear your head, regain focus, and feel hopeful again.
Organize your stuff.
Lack of focus often manifests itself as cluttered closets, overflowing drawers and piles of who-knows-what stacked on a desk. If you have trouble concentrating, start to clear the clutter that clouds your thinking and makes a mess of your home. Pick one small space — a drawer, linen closet, or bathroom cabinet — and spread the contents on a table. As you put things back, eliminate items that can be tossed or donated and rearrange what you keep to make the space more inviting and useful. Warning — this practice can be addictive and very satisfying!
Do something different.
When we feel stressed, it is easy to run on autopilot. We operate on routine and take comfort in the expected. But doing something different – even something as simple as taking a different street home from work – can wake us up. Try a new restaurant or coffee shop. Talk to someone new in the lunchroom. Shop at a different grocery store or try a new hairstyle or piece of clothing. By doing life differently, even once in a while, we refresh our thinking patterns and clear the fog.