Have you ever done this? You walk into the kitchen to do one thing and before you know it, you have distracted yourself and done 5 other things you realized you had not done and then you forgot what you went into the kitchen for in the first place! Can you relate?!
We’ve all been there, those moments when life feels like a tornado of so many things swirling, and you're caught in the middle of it. The to-do lists keep growing, I have lists and bits of paper everywhere constantly reminding me of what I haven’t done! Deadlines are looming, and your brain feels like it’s juggling too many things at once.
Feeling overwhelmed is a common experience, especially in today’s fast-paced world where demands seem to multiply at every turn and everything is changing so fast. But while this feeling can be paralyzing, it doesn’t have to be. With the right strategies, or superpowers, you can navigate through the overwhelm and reclaim your sense of balance.
The Reality of Feeling Overwhelmed and The Master Superpower.
Before diving into the strategies, it's important to understand what feeling overwhelmed actually is. It’s more than just having a lot on your plate. It’s the sensation that you can’t keep up, that the demands placed on you, whether by others or yourself, are too much to handle. This can lead to stress, anxiety, and even burnout if not addressed.
Remember, we feel overwhelmed, it is not who we are! And that feeling comes from what we tell ourselves. So if we control our thoughts instead of letting our thoughts control us, this becomes the master superpower!
The good news? You're not alone, and there are tools to help you regain control.
Superpower #1: The Power of Prioritization
When you’re overwhelmed, it’s easy to feel like everything needs to be done right now. This is where the power of prioritization comes in. Think of it as your superhero ability to zoom out, assess the situation, breathe and determine what truly needs your attention.
Here’s how you can harness this power:
- Make a List: Just One! Start by writing down everything that’s on your mind. This simple act of transferring your thoughts from your head to paper can provide instant relief. Although beware the trap of having lists everywhere like I do! I have bits of paper, note in my phone, evernote tasks, and emails! LOL Do not do this! Instead consolidate your lists into one place which makes it all more manageable!
- Categorize Your Tasks: Separate your list into categories such as urgent, important, and non-essential. This will help you identify what needs immediate attention and what can be scheduled for later. Doing this on a computer allows you to adjust as you need to.
- Focus on the Top Three: Choose the top three most critical tasks for the day. These are your “must-dos.” If you accomplish these, mark them off the list and you’ll already feel a sense of progress and relief.
Prioritization doesn’t mean neglecting everything else; it simply means managing your energy and focus on what matters most right now, then tackling the next issue. For me, the focus and sticking to one thing is very helpful!
Superpower #2: The Ability to Set Boundaries
Setting boundaries is like putting up a ‘force field’ around your time and energyand critical for self care. When you’re feeling overwhelmed, it’s often because you’ve taken on too much or allowed others to encroach on your space.
Or we are not setting boundaries with ourselves! We are letting random thoughts of what we haven’t done come in and distract us! Learning to set boundaries is crucial for protecting your mental and emotional well-being.
Here’s how to master this superpower:
- Learn to Say No: Saying no isn’t about being selfish; it’s about self-care. If a task or commitment doesn’t align with your priorities or capacity, it’s okay to decline. Practice saying no graciously and without guilt. If someone has asked you to do a number of tasks, you can ask them which ones they would like you to prioritize.
- Create Buffer Zones: Don’t schedule your day back-to-back. Allow for buffer time between tasks or meetings to recharge and regroup. This helps prevent overwhelm from creeping in due to an overloaded schedule. I call them breathing breaks! Give yourself 5 minutes to stand up and move your body, take a few deep breaths, preferably go into nature barefoot if it’s possible and then go back to the task.
- Communicate Your Limits: Be clear with others about your availability and what you can realistically take on. Communicating your boundaries helps manage expectations and reduces the chances of feeling overextended. And know that it’s ok to share with others what is possible and what will take more time! Be authentic and it’s ok to ask for help or understanding. Help them to understand what you are dealing with at that time.
By setting boundaries, you’re giving yourself the space to breathe and focus on what truly matters - it doesn’t take long to recharge!
Superpower #3: The Practice of Being Present
Mindfulness or self awareness is your ability to stay present and centered amidst the chaos. When you’re overwhelmed, your mind is often racing ahead to future worries or dwelling on past regrets, or things you have not done yet and must do. Awareness of what you are thinking brings you back to the present moment, where you have the power to stop, reflect, take action and make decisions. And calm down!
To cultivate mindfulness, try these techniques:
- Deep Breathing: When you feel the wave of overwhelm rising, pause and take a few deep breaths. Inhale for four counts, hold for four counts, and exhale for four counts. This simple practice calms your nervous system and brings clarity to your mind.or my favorite is to ‘face plant’! My friend and mentor Dr David Martin taught at his course 12 Senses that if we plunge our face into icy water for 20-30 seconds, it resets our nervous system and brings immediate calm. This really works for me- and quickly!
- Body Scan: Take a moment to check in with your body. Notice any areas of tension or discomfort. As you become aware of tension, you can release stress that you may not even realize you’re holding. I do this just before I go to sleep each night. I am astonished at how much low level tension I hold in my jaw, neck and shoulders! When I let it go, even though it’s only a tiny amount of tension, the relief is massive.
- Being Present Breaks: Throughout your day, set aside small moments for being present. Whether it’s enjoying a cup of tea without distractions or taking a short walk and focusing on the environment and sensations around you, these mindful breaks can help stop the racing thoughts and prevent overwhelm from building up.
Mindfulness doesn’t require long meditation sessions; it’s about being present in all the small moments that make up your day, and finding gratitude and wonder in them.
Embrace Your Superpowers
Feeling overwhelmed seems these days to be a part of life, but it doesn’t have to control your life. If we understand all overwhelm is caused by our thoughts, and we believe we can control our thoughts (which we can) then it doesn’t have to be a part of our life! There can be moments of it, but by using these superpowers we can keep it to just moments!
But wait, there’s one more, laughter!
In one of your ‘be present’ breaks, watch a funny video on youtube or play with your pet or child! Do anything that brings a smile to your face or makes you laugh. A friend of mine loves fart videos and has shown me a few, and I must admit, it does make me laugh! Try it before you judge it LOL
Remember, even superheroes need to rest and recharge. Give yourself grace, practice self-compassion, and trust that you have the above tools to manage whatever comes your way.
