A topic that has been on my mind a lot lately is overwhelm. Raise your hand if you've ever felt stressed, rushed, pressured, or unable to handle what's being thrown at you. Yeah, me too.
To begin to mitigate overwhelm, we first have to determine the true challenge. Clear out the noise and get to the root of the problem. Take some time to think and write it all out - what exactly is going on? This is something we do a lot of in coaching sessions. Often, what we think is overwhelming us isn’t really the root cause of what is bothering us. Go deep, get curious, ask questions. What is really bothering you? Why is this bothering you? Now, why is it really bothering you? Keeping probing for the "whys". Naming and being honest with yourself about the true challenge is the first step to fixing it.
Prioritize what you need a resolution on now, and work to get it. Start small and get specific. Define one solution you need first that is truly possible. For instance, if money is a challenge, winning the lottery isn’t a realistic option. But something small and specific could be one less coffee, cocktail, or meal out each week. What is one small step you are willing to commit to, that will also set you up for real results? Little, incremental changes are powerful. They lead to bigger changes and grow our confidence - which is a great antidote for overwhelm!
Feeling overwhelmed can bring on the sensations of being crushed, suffocated, or small. Move your body. Make yourself big - even stretching the arms overhead can help. Let your body react the opposite of feeling weighed down from the overwhelm. Remind yourself of your physical muscles and strength. Of how strong you are and how much you can handle. I promise you, it is a lot more than you think - I know you are a badass!
If you've been in my yoga classes lately, you know it’s something I’m really embracing is breath! Remember to breathe! Breathwork is a powerful tool for calming the mind and body. Deep, intentional breathing activates the vagus nerve, which is a key player in regulating our stress response. When stimulated through slow, diaphragm breathing, it shifts us out of the "fight-or-flight" mode and into the "rest-and-digest" state. This breath can help quiet the mind and teach your body that it is safe to let go of the overwhelm.
Make yourself comfortable and place one hand on your belly and the other on your chest.
Inhale deeply through your nose for a count of 4, let your belly expand fully under your hand.
Hold your breath for a count of 2. As you hold the breath, let your body soften.
Exhale slowly through your mouth for a count of 6, let your belly soften.
Repeat 5 times, welcoming in a sense of calm.
Unfortunately, a lot of life is out of our control. However, there are tools to help. Focus on what you can control. This includes your mindset, your actions, the way you talk to yourself, and how you react (positively or negatively) in overwhelming situations. Also, remember that most things are temporary. Things are always changing, evolving, shifting. The next time you feel that rush of stress or pressure, pause. Remember that even when life feels out of control, you have ways to anchor yourself and bring yourself back to center.
