5 Steps to Overcome Overwhelm and Create Some Space For You
Since my first post a couple of weeks ago on overwhelm it seems that every other person I meet is going through their own version of meeting overwhelm in their lives. Whether they are blaming it on the recent mercury retrograde or Christmas on top of an over full schedule, there seems to be a theme. Too much to do in too little time and a sense of you drowning in the onslaught.
I’ve also been asked a number of times how I manage to stay afloat, how I manage with my three children and a business and all that I do. Truthfully, everything has stepped up a gear now that I have three children and sometimes I feel my head is only just above water. Pregnancy is also a game changer that can cause everything to seem more intense and challenging. But what has changed for me is that I am now enjoying the swimming.
Today I am sharing 5 steps to support you move out of overwhelm.
Steps I have been taking over and over since becoming a mother. Steps that you can use with other repeating patterns you may notice in your life that you would like to change. Steps that work in an emergency breakdown situation such as I described in my last post and are also useful as longer term preventative and transformative medicine.
1. Catch yourself and Stop.
So let’s say this talk of overwhelm is striking a chord in you. Your daily duties, however small seem to loom large and impossible over you. And you have less energy than before because you are growing a baby, remember? Tears are bubbling under the surface, beneath which a simmering cauldron of emotions looking for a way out threatens to boil over willy nillly at the slightest trigger.
Awareness in this kind of situation is key and usually at least half the battle. If you are running in ‘overwhelm mode’ then you are invariably either thinking or doing too much. Or both. You are likely guilty of carrying the larger than necessary ‘mental load’ that women tend to carry- planning and managing the whole family’s needs whilst simultaneously undertaking more than your fair share of the actual workload.
This pattern is so normalised that it often slips under the radar but can be a significant contributing factor in overwhelm and burn out.
Once you see your patterns you have a choice. Change becomes possible.
Catching yourself is pretty straight forwards to understand if tricky to do but what do I mean by stop?
Well I do mean just that. Perhaps you need to literally stop, sit down, take a break and breathe deeply. Even for five minutes. When you need to be active again consciously relax the parts of the body you are not using and be relaxed in motion. How exactly you continue to stop depends partly on your individual path and relationship with overwhelm. Emotions may come up. Let them. And this is where you can move on to step 2.
2. Assessment and re-evaluation.
My invitation is to get cosy with a cuppa, sit back and ask yourself how you are really. let yourself cry if that’s what’s here. Treat yourself the way you would your best friend or small child who was struggling. Show yourself the kindness and love you would them. ( See step 3 for more on kindness) Listen and mentally give yourself a hug. Validate yourself and your experience this way. Make this a regular check in ritual for yourself over medium and long term and make sure you schedule it into your regular schedule.
You may hit up against a good dose of denial or resistance when you try to stop and be kind to you in this way. Objections like who else will do it if I don’t or I don’t have time for this now…Don’t let these get in your way. Listen genuinely–and then go deeper. Behind or under this resistance is usually fear. Your old cherished identity is being threatened by the changes you are proposing. It wants to keep you safe, even if that safety comes at the cost of rest and self-care. Under observation its logic often makes no sense at all, hence the complete sense in taking a little time with yourself to enquire where you are at and what you want and need right now.
3. Be Kind to You
The kindness mantra ‘Be kind to you’ was taught to me by Joel Young, the Creator and Custodian of NPA. The benchmark to test your decisions against is to ask ‘is this kind to me?’ You are worth the kindness and time you give to others. Already just catching yourself and resolving to stop is huge. Massive. Ginormous. Give yourself some credit for this already and follow it up with cutting yourself some slack with kindness. In the process of change please be super kind to yourself.
Changing your relationship to the world and yourself gives your cherished identity a big shake up. Not always easy, so go easy on yourself.
I think I am stressing this point a little extra due to my own history of being anything but kind to myself in complete contrast to how I treated others in my life. Extending patience, compassion and understanding to myself has been transforming in how I feel on a daily basis and how I manage with my three young children.
Just to be clear if the judger rears her head with commentary on you about being overwhelmed and not coping when your sister/mother/ next door neighbour did or so and so has more on their plate but they are doing ok.
No, that kind of comparison is a way heaping more weight on your overburdened load.
Telling yourself to pull yourself together, that you are being ridiculous, hold it in and rest later.
Nope, more judgement.
Honestly if it is unkind to you stop. If things fall apart because you stop and rest then that is a serious confirmation you were doing too much alone.
As I mentioned earlier, awareness is key and once you’ve let the big emotions out, released the immediate tension from your body and jumped off the routine treadmill, now the next level of awareness becomes available and it is time to take action.
It may be all you need to do is tweak your schedule, or it may need a rewrite with you at the heart and on every page. You may choose to book a massage, go out for dinner with friends, or schedule evenings curled on the sofa with a good book.
Perhaps the action you take is a pruning of any more actual doing activities because you need deep rest and some long periods of doing very little.
When you have been overactive doing nothing is a positive proactive and sometimes incredibly tough next step. Yet, sometimes the kindest action you can take may be to schedule doing nothing at all.
Remember the action you ultimately take to support you will always tick the box of being kind to you. If it doesn’t pass the test- bin it.
Whatever you choose it will not add more to the burden you have been carrying. You just put that down. The invitation here is not take a night off to tick a box and then next morning pick up the old burden. If necessary, unpack that burden with some inner work to be free of limiting beliefs about why you don’t deserve to rest or why it has to be you doing all the work. Then see what is yours to pick up at the end. It will be lighter.
You may need practical support which brings me to next step.
5. Ask for help/delegate
If in the previous steps you really see you have too much on and there are important needs you have that are currently not being met like resting, then do ask for help and do delegate tasks. Try writing a list of everything you do. Then consider who could I ask to help? To whom can I delegate? What can be done later or not at all? If this feels too much then get help with this too.
Seriously. I see far too many women (me included) struggling to go it all alone when we thrive on cooperation and company.
If you felt drawn to needing inner work in step 2, consider whether you will work though this more swiftlly and easily - a kindness to busy you - with some professional support such as I offer in my birth confidence sessions.
Be open to new and novel ways to do things and be supported. Ask around for ideas and inspiration.
Finally, I would like to say let this be fun. Even if moving out of overwhelm is uncomfortable look for ways to make it fun. Breathe some lightness and laughter into your day. This is perhaps the best medicine of all.
I invite you to take at least one of these steps and try it out this week.
See what happens. Do drop me a line I would love to hear your experiences.
If you would like to learn more about how to be kind to yourself using The NPA Process please follow this affiliate link to download you FREE copy of the process.
If you would like some personalised support to help you drop overwhelm for good and feel comfortable and confident as you approach your 'birth date' check out my birth confidence sessions and get in touch