Dr. Monica Jackman is an occupational therapist and mother of four. She holds a Bachelor of Science degree and a Master of Health Science degree from the University of Florida and a Doctorate in Occupational Therapy from Chatham University. Monica has authored research papers and book chapters on topics including mindful engagement, the mindful engagement support model, occupational therapy in mental health, and teaching mindfulness to children, and has developed and implemented mindfulness-based training programs for caregivers, preschoolers, and school-aged children. She is the creator of the Mindful Engagement Support Model of Treatment, the OpenMind Preschool and Kindergarten Program, co-author of the OpenMind Elementary and Middle School Program, and the author of the book Mindfulness for Preschool and Kindergarten, published by New Harbinger in August 2022. She has lectured nationally and internationally on mindfulness and social emotional learning interventions for children and adults. You can find her on Instagram at openmindwithdrmonica
5 WAYS TO FIND BALANCE WHEN YOU ARE FEELING WIRED AND TIRED
Feeling tired and wired, exhausted and restless, drained and yet full of nervous energy? Here are 5 ways that can help you restore balance and self-regulate.
Feeling tired and wired, exhausted and restless, drained and yet full of nervous energy can be a really common and really unpleasant combination. Often when we feel exhausted we reach for sedentary occupations that offer escape in the form of entertainment, or scrolling through social media, but these often drain us even more because they can hyper stimulate us.
When you notice that you are feeling wired and tired you can:
List of Services
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MOVEList Item 1
Move to ground yourself, release excess energy, and self-regulate. Walk, dance, stretch, pace. Try qigong, tai chi, do exercises like planks and squats to give yourself regulating proprioceptive input to your joints and muscles. Sometimes moving our bodies can energize us, while moving our minds too much can further deplete our reserves. This is why people who are neurodiverse often "stim"; they intuitively know what their bodies and minds need. I sometimes join in with kids who are "stimming" to connect with them and it usually feels very therapeutic.
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PAUSE, SETTLE & LISTENList Item 2
Pause, settle and listen- listen to what your body and mind are telling you. If you stir up a muddy river, the only way to make it clear again is to stop and wait. When we can pause and breathe we can watch our thoughts and emotions scroll through our minds and settle instead of seeking out even more input via social media or television. If it is hard to do this indoors, go outside. Being outside helps us to open up our minds when we are trapped in our own thoughts and worries.
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THINKList Item 3
3. Think of one habit or factor that is contributing to your exhaustion, brainstorm how to change that habit, and create a new habit. We may not be able to change our situation, but we can control how we respond to what is out of our control. New habits can create new patterns in our lives, and can help us to build the skills we want to develop. For example, starting a daily habit of focused breathing can help us to build emotional regulation and self-calming skills.
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CREATE
Engage in a creative occupation; journal, draw, color, play music, cook, craft, daydream, write a story. This can provide a restorative way to help you to release extra mental energy, and recharge your motivation and sense of purpose.
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HELP
Do a helping occupation. Reach out to a friend or family member who is struggling or in pain and offer to listen, or provide kind and encouraging words. Pair something that you enjoy with a helping act; if you like to cook, offer to deliver a meal to a friend in need. Research shows that acts of kindness and compassion offer health benefits to both givers and receivers.
Do you have any activities, exercises, or occupations you like to incorporate in your life when feeling overwhelmed? Comment below.
ABOUT THE AUTHOR
