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Overcoming Overwhelm: Your Therapeutic Blueprint for a Balanced Year

Writer's picture: KAYDA HEALTHKAYDA HEALTH

A new year tends to bring with it sentiments of opportunity, hope, and expectation, at least in theory. However, the reality is often an all-too-familiar feeling of being overwhelmed - perhaps by work commitments, personal responsibilities, family obligations, holiday exhaustion, and more, and not knowing how to manage with the limited time available. This can translate to fatigue and stress, and resolutions made are not necessarily followed, which in turn can lead to anxiety, or even embarrassment, guilt, and shame. The good news is you can explore and develop your own personal and effective blueprint of therapeutic strategies that can be implemented throughout the year to make it a year worth living and remembering.

A woman is sitting at a desk very reflectively designing a blueprint for her life. She looks calm and the colours are bright. The feeling is hopeful.

What is a Therapeutic Blueprint for overwhelm?

A therapeutic blueprint creates supportive framework for growth coming from a holistic and strength-focused perspective. It is a bit different from resolutions because it's not about single-point goals or being rigid or fixing perceived flaws; it focusses on having a comprehensive life design, being flexible and adaptive, allows for natural evolution, highlights emotional and mental aspects, and considers the systems and supports you have. So, get ready for some practical therapeutic tips with actionable aspects to help you re-balance while setting the stage for holistic wellbeing in 2025 (or any new year to come!).


Before we begin, consider taking a reflective moment and writing down a response to this prompt:


Imagine it's already the last day of the year. When you see yourself there - at the end of all the ups and downs and everything in the middle - what do you envision? Who are the people around you, what are you doing, where are you at? What do you notice in your heart and body when you see this? What are you proud of? What have you learned about yourself? What does your ideal day look like - not just your routine, but what is your environment like, what kind of energy are you showing up with, who is around you, what are you engaged in that feels good for your world?


This gives you the start of your Blueprint - you may be getting glimmers or strong ideas of what feels good and important and hopeful to you, and also where there is room for growth. You also might feel like you need some ideas or would like to expand on what you are already creating. Below are 8 options to consider for expanding or detailing your Blueprint - these are just starting points, so if you have other ideas, don't feel limited by this list!


  1. Embrace the Power of Mindfulness

Mindfulness is a powerful practice that helps us appreciate life in the moment. Research from the American Psychological Association shows that mindfulness can reduce stress levels by about 30%. Mindfulness is a powerful practice that helps us appreciate life in the moment. A study published in Psychological Bulletin (Keng, Smoski, & Robins, 2011) found that mindfulness practices can lead to significant reductions in stress and anxiety levels.


Ideas: Dedicate a few minutes each day to meditation or deep breathing using apps like Mindshift, Insight Timer, Medito, Plum Village App, Waking Up (subscription fee may be waived if you are in financial need - contact app owners to ask), Healthy Minds Program, or Calm. Don't like apps? No problem - you can simply integrate mindfulness into your daily activities - just slow down and notice what each of your senses picks up during something like drinking your morning coffee or going for a walk.

--> Blueprint prompt: What might change in your life if you were to be more intentional and focused on mindfulness? How can you see mindfulness fitting into your blueprint? When you think about what you are already doing, do you have some examples of mindfulness already in place in your day to day? Does it feel like that's sufficient, or can you see some ways that you could enhance what's happening? What would you be proud of yourself for or what could you congratulate yourself on if it were a year from now and you had successfully integrated mindfulness into your life from your Blueprint? Write it out so you can see it in real time and look back on it through the year.
  1. Prioritize Self-Care

Research published in the American Journal of Lifestyle Medicine indicates that self-care practices can improve health outcomes and enhance overall well-being (Patterson et al., 2018). Self-care is essential for emotional and physical health but is often neglected - if you don't have self care actually scheduled on your calendar, and/or a regular self-care focused healthy habit or routine, ask yourself what is really getting in the way, and change it. Is it a story you are telling yourself about other's needs mattering more? That you have to earn self care by doing work/ chores/ etc. first? Are you waiting on permission from someone else? Whatever is happening, this year, create a self-care routine that rejuvenates you. It doesn't have to be big outings.


IDEAS: You can do 5 minutes of exercise, 2 pages of reading, eating a handful of nuts for a simple and nurturing snack, or washing your face with special just for you products. If you want to think bigger, go ahead and plan a weekend or week-long getaway, a dinner out, a spa day, a game of golf, coffee with a friend, a yoga or workout class, and so on. Whether big or small, schedule these activities in your calendar, treating them as important commitments. If you think an app would help, consider Finch or Rosebud AI Journal.


--> Blueprint prompt: How might your life transform if you became more deliberate and focused on self-care? How does self-care fit into your blueprint? Reflecting on your current practices, do you have examples of self-care incorporated into your daily routine? Does it feel adequate, or do you identify areas for improvement? Looking ahead, what achievements in self-care would make you proud or what would you congratulate yourself on if, a year from now, you had effectively integrated self-care into your life according to your Blueprint? Document it so you can observe it in real time and review it throughout the year.
  1. Set Realistic Goals with an Action Plan

Sometimes, even when the Blueprint is meant to be more of a vision and a flexible way of thinking than having concrete steps, it still helps to set goals and an action plan. SMART and HARD goal setting can be used to get really clear about what steps will help your blueprint solidify and come to life.


If you want to set clear objectives, you can try using the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound.

  • **SMART Goal Example:** "By the end of June, I will complete a 6-week online course on stress management, dedicating 2 hours each week to study and practice techniques.


Alternatively, set more meaningful goals using HARD: Heartfelt, Achievable, Required, and Difficult. These goals are meant to be deeply important to you and should inspire you. They often push you outside your comfort zone and require significant effort. For instance, if you want to improve your mental well-being, a HARD goal could be "I want to feel more confident in social situations by attending at least one networking event each month." This goal is personal and challenging.

  • **HARD Goal Example:** "I will read 12 self-development books this year, one each month, to improve my knowledge and skills."


Break larger goals into smaller, manageable tasks and identify key milestones.


IDEAS: Create an action plan that outlines the necessary steps, resources, and timelines to achieve your objectives. Write down the specific tasks needed for each milestone and assign deadlines to enhance accountability. Utilize available resources and consider using apps or online tools to monitor your progress. You might find it helps to use something like Goblin Tools helpful to break goals down this way.

--> Blueprint prompt: Where in your year can you imagine that using a SMART or HARD goal setting technique could help with your overall wellness? Consider taking a moment and brainstorming ideas for actual goals you have for the year - try to come up with at least 20 goals if you do this to push your brain beyond where it might otherwise go. Once you have them all in front of you, prioritize them - which two are most important to you? Which two can you imagine you would tell a friend you cared very deeply about to 
  1. Cultivate a Positive Mindset

A positive mindset can significantly influence your daily experiences. Some options that can help with this are:

  1. Start each morning by listing things you are grateful for, and noting why you are grateful for these things - this can boost mood by up to 25%.  Research published in Psychological Science suggests that practicing gratitude can improve mood and increase overall life satisfaction (Emmons & McCullough, 2003).

  2. Daily affirmations, such as "I am resilient" or "I am capable," can also shift your perspective.

  3. Consider engaging in a Mindful Self-Compassion exercise - this is likely to have the additional benefit of increasing motivation (research shows it does so much better than self-criticism).

  4. Do some pie in the sky brainstorming - write out as many positive solutions or outcomes you can imagine (whether they are actually possible or not) on a challenging situation - focus on finding the benefits (not the flaws) of various ideas.

  5. Set up a Joy Break - set specific times of the day to notice small moments of joy. Research suggests this practice actually changes brain structure over time in areas associated with positive emotion.

--> Blueprint prompt: Why would it matter for your life to have a more positive mindset? How would life be different if your brain defaulted to the feel-good/ hopeful side of things? What would it be like to live day to day, socialize, attempt new things if your mind lent more towards positivity? 
  1. Establish Boundaries

One part of boundary setting that many people struggle with is that boundaries are not actually about what other people are or are not doing - boundaries are about what YOU will and will not do. It can feel scary to navigate fears of other's reactions or disapproval, feeling responsible for others' emotions, and then maintaining boundaries in the face of these concerns. However, creating clear boundaries is vital for achieving a healthy balance in life, and if you can accept that discomfort is part of the process, practice some self-validation, and remember that boundaries are about (self)care not punishment, you're going to see amazing changes in how your year looks and feels. For example, a study in The Journal of Occupational Health Psychology found that setting boundaries can help reduce stress and increase satisfaction (Sonnentag & Nielsen, 2016). One of the healthiest things you can do from a therapeutic perspective is develop your own self-awareness of where you need boundaries, and then communicate your needs with family, loved ones, and colleagues to prevent overwhelm. Repeat after me: It's healthy and ok to say no when necessary to prioritize my health and well-being.

--> Blueprint prompt: What are some times in the last year where you have felt guilty or resentful? If you play back those moments, are there any themes of people pleasing others and demoting your own needs? Can you imagine what might go differently if you could brave the discomfort and say no to take care of yourself in a similar situation in the future? Write about that, or write some positive affirmations that you can use to remind yourself it is healthy and ok to set boundaries. 

  1. Engage in Physical Activities

Regular physical activity is one of the best stress relievers available. Research shows that exercise can significantly reduce symptoms of anxiety and depression. A meta-analysis published in JAMA Psychiatry demonstrated that regular physical activity is associated with a decrease in depression symptoms (Schuch et al., 2016). Moreover, engaging in aerobic exercise has been shown to have a positive impact on reducing anxiety levels (Hofmann et al., 2010). Physical activity has been linked to improved concentration and cognitive function. A study in Psychological Bulletin suggested that exercise enhances executive functions—such as working memory and cognitive flexibility—making it particularly beneficial for individuals with ADHD (Diamond & Lee, 2011). This improvement in executive function can lead to better focus and organizational skills. Exercise promotes neurogenesis, the formation of new neurons in the brain, particularly in the hippocampus, which is crucial for memory and learning. Research published in The Journal of Neuroscience indicated that regular aerobic exercise improves memory and learning (Erickson et al., 2011). Participating in group physical activities, such as team sports or fitness classes, fosters social interaction and emotional connections. A study published in Health Psychology found that social support gained through exercise led to improved mood and emotional well-being (Teasdale & McGowan, 2010). Regular physical activity has been associated with increased self-esteem and self-confidence. A meta-analysis in Psychology of Sport and Exercise highlighted that exercise interventions can lead to significant improvements in body image and self-perception (Fox, 2000). Engaging in regular exercise can enhance sleep quality. A study published in Sleep Medicine Reviews indicated that consistent physical activity helps improve sleep patterns and may reduce symptoms of insomnia (Kredlow et al., 2015). Exercise is known to boost energy levels and reduce feelings of fatigue. Research in The Journal of Clinical Psychiatry found that regular physical activity can alleviate fatigue and improve overall energy levels (Puetz et al., 2006). Regular moderate exercise has been shown to enhance the immune response. A study in Current Sports Medicine Reports suggested that physical activity can improve immune function and potentially reduce the risk of chronic diseases (Walsh et al., 2011).


IDEAS: To add physical activity to your blueprint for the year, start by looking at what you are already doing and create a sustainable plan to build up from there - in general, aiming for at least 150 minutes of moderate exercise each week is a good start (that's around 20 minutes each day - you can get that doing squats while you fold laundry, or taking four 5-minute burpee breaks during your workday!). If you can add some more vigorous activity (about 75 minutes/ week - maybe that's a run while your kiddos are at soccer, for example, or taking a weekly class at your gym) and some strength training (just some bodyweight exercises while watching a show, or simple resistance training, you're probably going to find most of the benefits described above start to show up. But on the most basic level, just find a form of movement you enjoy, whether it’s dancing, swimming, or hiking - and just do it the best you can.

--> Blueprint prompt: How do you feel about the level of physical activity in your life? If you could speak to a Year-From-Now You, what would you say to that person to celebrate any changes they had made? Where can you see opportunities to rework what physical activity looks like in your life? 
  1. Lean into Accountability

Accountability means taking responsibility for your actions, decisions, and outcomes. A study in Psychological Bulletin emphasizes the importance of accountability in promoting motivation and enhancing performance (Rynders & Kessler, 2017). This involves being answerable for completing tasks and owning your successes and failures. Embrace accountability to build trust, encourage growth, and strengthen both yourself and others.


IDEAS: Consider scheduling weekly check-ins at work and home to evaluate what’s working and adjust your plans as necessary - use the time to celebrate wins from the past week (what went well?) and express gratitude, then move into what the goals for the week are and what lessons can be learned from the week prior (what didn't go well; how can we do better this week?), and end off with some appreciation (leave on a positive note with a can-do attitude!). Here are some write ups that go into more detail on how to do this with a partner and/or family:

--> Blueprint prompt: Are there any places in life where you have been shirking responsibility or avoiding accountability? Can you imagine how you might make shifts in those? Would it involve talking to someone in your life - perhaps apologizing (without making excuses) and committing to a new action? Or would it be just about being more accountable to yourself? See if you can play out what that might look like. Consider writing a list of at least 1-3 things in life that you believe it would be healthy to show more accountability around. 
  1. Reflect on Your Progress

Taking time to reflect on your journey can help you feel less overwhelmed. Research in The Journal of Happiness Studies shows that self-reflection can enhance well-being and lead to greater life satisfaction (Seligman, 2011).


IDEAS: Set aside a specific time each month for reflection, assessing your self-care practices, emotional state, and goals. This practice reinforces positive changes and reminds you of the good things in your life.

--> Blueprint prompt: What are the ways that you reflect the best - so that you find the most insight and have the best judgement? Is it through art, Journalling, talking, therapy, walking in thought, etc.? Can you think of it the same way that people historically thought of balancing cheque books - just an important and necessary exercise that makes sure that there is enough "in the bank" to cover whatever the daily grind and everything around that looks like (but in a metaphorical way - focus on the mental/ emotional bank here)? Can you enter some reminders in your calendar right now - just set aside 1-2 hours once a month that you will sit down and look back at everything you have put into your Blueprint thus far and see where that takes you? 

Closing Thoughts (Build Blueprint = Create Life Worth Living)

Starting a year with intention can significantly impact your overall well-being and success. By blueprinting what your best life looks like and how you will implement these practical tips—embracing mindfulness, prioritizing self-care, setting achievable goals with an action plan, cultivating a positive mindset, establishing boundaries, engaging in physical activity, embracing accountability, and reflecting on your progress—you end up with a compass that can help point you through the upcoming year in the best way imaginable. As a fabulous benefit, that's likely going to really help with any overwhelm, stress, or challenge you are currently facing.

In the end, remember: Life is busy, but it also offers moments of joy and fulfillment. Embrace the journey, and trust that each small step you take is significant as you work towards a balanced and rewarding life. Good luck in making meaningful progress this year!


References

  • Centers for Disease Control and Prevention. (2020). Physical activity basics. https://www.cdc.gov/physicalactivity/basics/index.htm

  • Doran, G. T. (1981). There's a S.M.A.R.T. way to write management's goals and objectives. Management Review, 70(11), 35-36.

  • Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Psychological Science, 14(4), 377-381. https://doi.org/10.1111/1467-9280.01458

  • Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological well-being: A meta-analysis. Psychological Bulletin, 137(2), 244-266. https://doi.org/10.1037/a0021181

  • Patterson, J., McAleese, R., & Moore, K. (2018). The role of self-care in improving health outcomes. American Journal of Lifestyle Medicine, 12(4), 292-298. https://doi.org/10.1177/1559827618761186

  • Rynders, B. H., & Kessler, R. C. (2017). The impact of accountability on performance: A review of literature. Psychological Bulletin, 143(5), 481-513. https://doi.org/10.1037/bul0000097

  • Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.

  • Sonnentag, S., & Nielsen, K. (2016). Recovery from job stress: The role of work-related and non-work-related activities. Journal of Occupational Health Psychology, 21(4), 386-396. https://doi.org/10.1037/ocp0000060

  • Diamond, A., & Lee, K. (2011). Interventions shown to aid executive function development in children 4 to 12 years old. Science*, 333(6045), 959-964. https://doi.org/10.1126/science.1204529

  • Erickson, K. I., Hillman, C. H., & Stillman, C. M. (2011). Physical activity, cognition, and brain: a review of the interaction between physical and cognitive activities. Journal of Neuroscience, 31(7), 2510-2520. https://doi.org/10.1523/JNEUROSCI.1928-10.2011

  • Fox, K. R. (2000). The effects of exercise on self-perceptions and self-esteem. Psychology of Sport and Exercise, 1(2), 157-172. https://doi.org/10.1016/S1469-0292(99)00017-6

  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427-440. https://doi.org/10.1007/s10608-10-1007-8

  • Kredlow, M. A., Capron, L., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Sleep Medicine Reviews, 19, 31-40. https://


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