In today’s world, we are constantly bombarded with information, deadlines, and demands. The fast-paced nature of our society can lead to a build-up of what is known as mental toxic load. This is the accumulation of negative thoughts, emotions, and stressors that can overwhelm our mental and emotional well-being.

Mental toxic load can manifest in various ways, such as anxiety, depression, and burnout. It can affect our ability to concentrate, make decisions, and even impact our physical health. Therefore, it’s important to recognise the signs of mental toxic load and take steps to reduce it.

Here are five signs that you may be under mental toxic load:

1. You’re constantly stressed and find it difficult to relax.
2. You’re easily triggered and reactive to minor things.
3. You have trouble sleeping or experience frequent nightmares.
4. You struggle to concentrate or make decisions.
5. You feel overwhelmed and have lost your sense of purpose or motivation.

If you’re experiencing any of these symptoms, it’s time to take action and reduce your mental toxic load.

5 Ways to Reduce Mental Toxic Load

1) Practice self-care activities

Things such as meditation, yoga, or a relaxing hobby, to reduce stress and increase relaxation. Of course you may feel under such strain that these things don’t seem a priority, but as someone once said “If you can’t find 10 minutes to meditate each day then you need to meditate each day for an hour”

2) Boundary setting

Set good boundaries by learning to say no, delegating tasks, and prioritising your time. This is an essential skill for maintaining healthy relationships and promoting personal well-being. However, many people struggle with setting boundaries, especially in a work setting or in relationships and friendships.

There are several reasons why people may struggle with setting boundaries. One common reason is fear of conflict or rejection. We may worry that setting boundaries will upset others or cause them to disapprove of us. For example, someone may feel hesitant to say no to a colleague who always asks for help because they don’t want to be seen as uncooperative or unhelpful.

Another reason people may struggle with setting boundaries is a lack of self-awareness. Sometimes we don’t even know what our boundaries are or what we need in order to feel comfortable and respected. For example, someone who is always available to their friends may not realise that they need alone time to recharge.

Despite these challenges, setting boundaries is crucial for personal well-being and healthy relationships. Here are some tips for effective boundary-setting:

• Know your values and priorities. What matters most to you? What are your non-negotiables? Identifying these can help you set clear boundaries.
• Be assertive but respectful. You can be firm in stating your boundaries while still being respectful and understanding of others.
• Practice self-compassion. Remember that it’s okay to set boundaries and take care of yourself. You don’t have to please everyone all the time.
• Communicate clearly and directly. Be specific about what you need and how others can respect your boundaries.
• Practice boundary-setting regularly. The more you practice, the more comfortable you’ll become.

3) Identify your values and priorities, and ensure that your actions align with them.

Dr. John Demartini, a world-renowned human behavior specialist, emphasises the importance of identifying your highest values and ensuring that your actions align with them. He suggests that our values are what give us meaning and purpose in life and that we will naturally prioritise the things that align with our highest values. Therefore, it’s crucial to identify what matters most to us and strive to live our lives in accordance with those values.

To identify your values, Dr. Demartini recommends looking at how you spend your time and resources. What activities do you engage in consistently? What things do you spend your money on? These actions are an indication of what is truly important to you. Once you’ve identified your values, it’s essential to ensure that your actions align with them. If you’re not living in alignment with your values, you may feel unfulfilled, anxious, or stressed. By aligning your actions with your values, you can experience a sense of purpose and fulfillment in your life.

4) Take regular breaks throughout the day to rest and recharge.

Taking regular breaks throughout the day is essential for maintaining productivity, creativity, and overall well-being. However, when we feel overwhelmed with work and deadlines, it can be challenging to take a step back and prioritise rest. We may feel guilty or anxious about taking a break, thinking that it will only delay our progress or result in a subpar performance.

To overcome this challenge, it’s crucial to recognise that taking breaks actually helps us work more efficiently and effectively. Research has shown that taking regular breaks improves our ability to focus, retain information, and generate new ideas. One popular method for prioritising breaks is the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break. After completing four Pomodoros, you take a longer break of 15-20 minutes. By breaking up your work into smaller, more manageable chunks, you can work with greater focus and intention and avoid burnout.

To arrange time for regular breaks, it’s important to prioritise and plan out your tasks for the day. Make a list of the most important tasks that need to be completed and allocate specific times for working on them. Then, schedule in short breaks throughout the day to rest and recharge. Remember, taking a break does not mean wasting time or being unproductive. It’s an essential part of the work process and can ultimately lead to greater success and well-being.

5) Seek support from friends, family, or a mental health professional when needed.