OK, I'll admit it. I've been a little overwhelmed lately. Working a demanding, full-time job, starting a business, caring for elderly parents, sick pets, and yard and home, sometimes I just want to curl up in a fetal position and sleep the day away! Can you relate? In today's fast-paced world, it's common to feel overwhelmed by the constant demands and pressures of daily life. Why do people get overwhelmed, and more importantly, how can we overcome this all-too-familiar feeling? Let's dive into the depths of overwhelm and explore practical tips to help you navigate through the storm.
Understanding Overwhelm
Overwhelm is a state of being that arises when the demands placed upon us exceed our ability to cope effectively. It can stem from various sources such as work deadlines, personal responsibilities, or unexpected events. The feeling of overwhelm is not only mentally taxing but can also take a toll on our physical health if left unchecked. When we are overwhelmed, we are stressed. Usually in fight/flight/freeze response, we are blocking our own brilliance, creativity and inspiration that can actually help us take action and get ourselves out of it.
Unraveling the Causes
One of the primary reasons people get overwhelmed is the lack of boundaries. In a world where we are constantly connected and expected to be available 24/7, setting boundaries becomes crucial. Constant multitasking, perfectionism, and the fear of missing out (FOMO) can also contribute to feelings of overwhelm.
Is it my imagination or does that guy really have three hands?? I bet that would come in handy sometimes!
Strategies for Overcoming Overwhelm
Now that we've identified some common causes of overwhelm, let's explore practical strategies to help you combat this feeling and regain a sense of balance in your life.
1. Plan and Prioritize
Define what's important to you. Plan your week, prioritizing tasks based on urgency and importance can help you focus on what truly matters.
2. Delegate/ask for help
Life can be pretty overwhelming when you think you have to do everything yourself. Been there! Think about what you're doing that can be delegated to others. They might not be able to do it exactly how you would, but the important thing is to lighten your load. And don't hesitate to ask for help when needed.
3. Set Realistic Expectations
Be realistic about what you can accomplish within a given time frame. Avoid overcommitting yourself and learn to say no to tasks that don't align with your priorities.
4. Establish Boundaries
Set boundaries around your time and energy. Learn to say no to unnecessary obligations, and prioritize self-care to prevent burnout. Try on one of these graceful ways to decline an invitation or assignment:
Thank you for thinking of me, but I have a previous commitment that I need to keep (even if it's with your bathtub!)
I love that idea, but my schedule won't allow me to pick up anything else right now.
I'm honored that you would think of me for this, but I don't think I'll be able to give it the attention it deserves.
5. Break Tasks into Manageable Steps
When faced with a daunting task, break it down into smaller, more manageable steps. This approach can make the task feel less overwhelming and help you make steady progress. I love checklists -- they help me focus on one thing at a time instead of getting lost in a sea of all my tasks swimming around in my head at once. I especially love being able to check off a task and have the satisfaction of one less thing to keep track of!
6. Practice mindfulness techniques
Gentle practices like meditation, yoga, breathwork, and of course TAPPING, can help calm your mind and give you mental space to get your bearings. Here's a quick first-aid tapping script that can help take the edge off, change your focus, and give you a brighter, more peaceful outlook!
Tapping for Overwhelm
Setup statement (Karate Chop point):
Even though I feel so overwhelmed that I can't think straight, I accept myself right where I am, and I choose to focus on this moment in time.
Even though I have so much on my plate right now that I don't know where to start, I accept myself and all my feelings
Even though I feel this pressing weight on me, I choose to take a pause now and tune in to higher wisdom.
Between Eyebrows: I am so overwhelmed right now, I don't know what to do next
Side of the Eye: My work just keeps piling up and my to-do list is getting longer
Under the Eye: I'm never going to get caught up!
Under the Nose: This is hopeless!
Chin: Sometimes I feel like I can't breathe
Collarbone: There's no relief in sight
Under the arm: I can't take much more of this
Top of head: I feel powerless to change my circumstances.
Take a deep breath and assess. If you are still feeling overwhelmed, repeat until you feel some relief.
Remember to tap in positive statements of considering a change, follwed by what you would like to experience.
Between Eyebrows: What if I gave myself permission to slow down?
Side of the Eye: What if I could say no to some things? What would that feel like?
Under the Eye: I choose to take a breath and feel calm
Under the Nose: I'm starting to think more clearly
Chin: I'm having some ideas about how to prioritize and organize my time better
Collarbone: I'm learning how to delegate
Under the arm: I'm making healthy boundaries that honor my time
Top of head: I am feeling empowered!
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