Celebrating Life's Moments: How to Reduce Overwhelm
While we're busy trying to keep all of the balls from dropping, we can get very focused on checking things off our never-ending to-do lists. Then, when we reach a target or goal, we simply move on to the next goal or move the target.
This constant moving of our goal posts is taking a toll on our health, and most importantly, our feelings of overwhelm.
We're forgetting an essential step — celebrating.
Celebrations are more than just birthday parties, promotions, and holiday dinners. We deserve to celebrate when we learn something new, do a good job, or reach a milestone.
I know we can do it because when our kids do something new or extraordinary — from eating solid foods to tying their shoes — we celebrate by jumping up and down, clapping our hands, and declaring in a high-pitched voice, “Good job, honey!”
When we pause to celebrate, our brains release dopamine, which is the “feel-good” neurotransmitter that enhances our mood and motivation.
The more we celebrate and feel good, the more we WANT to do things that we can celebrate. Acknowledging victories, regardless of size, rewires the brain to focus on positive outcomes instead of stressors, which is a powerful tool in reducing feelings of overwhelm.
We're good at remembering to celebrate significant achievements, like graduations, promotions, or purchasing a home, but they're few and far between. Hitting these milestones gives us tremendous joy when they happen, but in order to create a life full of sparkles, celebrating everyday moments is a must.
As we live our lives, make mistakes, and grow from what we learn, we do things every day worthy of celebration.
Did you wake up on time and get a workout in before work?
Did you make time for lunch with an old friend?
Did you make a great dinner?
Did you set a boundary?
Did you make time to enjoy nature today?
Good for you! These are all perfect reasons to celebrate.
When we only focus on what we haven’t done in a day, we feel terrible and overwhelmed thinking about our to-do list. Celebrating “wins” every day gives us a more balanced perspective of our lives, including the Ws and the Ls. We can start to see how the journey is just as important as the destination, and the gratitude we feel creates even more happiness.
Overwhelm happens when we feel that we don’t have the capacity to manage our challenges.
When we break down tasks into smaller pieces, we can see the problem in a different way. When I used to practice piano, I would break my 45-minute practice into more manageable 15-minute chunks. I would set a timer and celebrate at each successful 15-minute interval. I loved to reward myself with a treat. (I will do almost anything for a Hershey’s Kiss.)
How the Brain’s Negativity Bias Can Dull Our Wins.
Our brain has a negativity bias and will often look for the things that we or other people are doing wrong. This leaves little brain space for seeing the favorable, flattering, and positive things.
However, something I learned as a teacher was that if you want people to do more of what you want them to do, pay attention to what they're doing well and celebrate the positive behaviours. People like to be complimented, so catch them being good!
I experienced a lot of frustration and disappointment when I only focused on discipline. This works the same with relationships, parenting, and how you talk to yourself.
What you focus on grows.
I invite you to celebrate what you might deem "smaller" occasions outside of typical ideas of throwing a party or making grand gestures.
Here are five practical and easily adaptable ways to incorporate celebrations into your life:
Journaling: Write down your daily wins, no matter how small they seem. Reflecting on these moments can be uplifting and motivating.
Sharing with Others: Let friends, family, and trusted colleagues know about your achievements. The act of sharing amplifies joy and strengthens relationships.
Treat Yourself: Reward yourself with something you enjoy—a favorite TV show, a relaxing bath, a small purchase, or a short getaway.
Mindful Reflection: Take a moment to pause and appreciate what you've accomplished. This can be as simple as a quiet thought or a deep breath. Smile to yourself as you feel grateful for your achievement.
Symbolic Gestures: Create rituals for celebrations, such as lighting a candle, playing a favorite song, and dancing, fist pumping, or even clapping for yourself.
The practice of celebrating all our wins takes intention and likely a shift in mindset.
Don't let life's challenges stop you from honoring your wins either. Challenges often provide us with many opportunities to celebrate. They can show us that every situation in life gives us the opportunity to learn, grow, and feel proud of ourselves.
Celebrating both small and big achievements is a powerful antidote to overwhelm.
It shifts our mindset from scarcity to abundance, fosters resilience, and creates a steady stream of positivity in our lives. By embracing celebration as a lifestyle, we honor the journey as much as the destination, reducing stress and enhancing gratitude along the way. So, whether you’re marking a major milestone or simply appreciating the small joys of daily life, appreciate the transformative power of celebration. After all, life’s richness lies in the beauty of all its moments—big and small alike.
