Let’s be real…feeling overwhelmed is a minimum a weekly happening. For some of us, the feeling can show up almost daily. No matter how much we are acquainted with the feeling of overwhelm, it can be paralyzing each time. And we haven’t even gotten into how overwhelm can show up at the LEAST helpful of times. In the spirit of doing our way out (with kindness) here is a guide on how to prioritize when overwhelmed.

If you’re reading this while in the peak of overwhelm, here is a quick process to try:

1. Do 1 thing for your body (stretch, scream, water, snack, get into another space)

2. Ask yourself: If I could change 1 thing about my overwhelm what would it be? or What’s the first thing I need to consider?

3. Set a timer for 1 minute and see what comes up. (mini brain dump without editing)

4. Do the first step of the task/request that feels most doable.

5. Repeat 2-4 as needed.

If you have a bit more time or want a more in-depth overwhelm protocol, keep reading!

Overwhelm is about the BODY and the mind: remember BODY BEFORE BRAIN.

Before getting into the decision making process, we must check in with our body (I mean our nervous system is doing the work right?!) Checking in with our body is about identifying the sensations, urges, and needs in the moment. Some questions to help…

• Am I hungry or thirsty? Our hunger and thirst cues can easily be ignored when overwhelmed. Your next best step might be getting some water, coffee, a snack or full meal.
  
• Is my body frozen? Focus on inviting small movements into your body. Wiggle your toes and fingers. Stretch.
  
• Is my body buzzing or jittery? Focus on grounding. Lengthen your exhales. Grab some ice or something cold. Jump up and down.
  
• Is my body wanting to shut down? Focus on slow movement (easing) or novel movement (dancing, screaming, etc)
  
• Is any part of my body in pain? Address any tension or pain by taking medication, using a heating pad or cold therapy.

Starting with our body is helpful because it can briefly get us out of our minds along with telling our brains that it is safe to begin decision making.

After getting the body settled, now it’s time to get all of those racing thoughts outside of your brain.

Listen, we all love a good brain dump. If you have a moment and can do that, a brain dump is usually your next best step.

• Quick directions for a brain dump:
  • Chose your medium (paper, typing, voice note etc).
  • Set a timer for 3-5 minutes (no longer because that’s just rumination)
  • From there either write stream of consciousness or bullet points
    

Brain dumps should be where there is no editing and no criticizing. Let yourself be however you need to be in this moment. If you need to be a little delulu and positive, roll with it. Need to pout and vent? Do so without inhibition or self criticism. So often we brainstorm or braindump and edit simultaneously, which is why the brain dump process can be so overwhelming! If we remember, there are no bad ideas at first, finding our next best step or what we truly need is more possible. Brain dumps are especially helpful for overthinkers because there’s a solid chance all of those thoughts have been bouncing around in your brain for a long time! This keeps your thoughts all together in one spot (also helpful if you’re forgetful).

NOW we edit! But remember, being present is about being open to change later on.

When we are overwhelmed, we are often thinking way too far in the future, rehashing the past, or thinking about everyone’s but our own needs. The key to working through overwhelm is staying present, focusing on the next best step, and identifying our needs first. Here’s a process for the editing and assigning process.

• When editing:
  • Being present should be around the next minute to next 2 hours range.
    • If you are overwhelmed, thinking beyond 2 hours ahead of time is not present minded. Focus on what’s in front of you and what’s most accessible.
  • Remember it’s about building momentum.
    • This is the time where it helps to focus on the first step and tasks that will build a sense of accomplishment or motivation to keep going. Your top priorities should make sense and be able to be tackled within the day. For example, “researching flights for 20 minutes” is more doable than “book flight.”
  • This list about what you can do and what should be delegated.
    • If you’re doing all the things for everyone, why not consider how they can get involved? Does your coworker rock at cold calling? Prioritize getting the call list to them or asking for their help instead of trying to build motivation for the calls themselves.
  • While talking about delegating…
    • Listen sometimes, it is better to pay for the help instead of forcing yourself to learn or do. The fee for grocery delivery, or getting a specialist to file your taxes, could be more of a time saver than having to go back and redo.
  • I’ll say it again…focus on the next best step.
    • If I’m laying in bed thinking about all million tasks that need to be done before getting to work, I’m going to want to stay in bed. If I focus on getting my feet on the ground and going to the bathroom-I can digest that in the moment. Be honest about what you can do in that moment.
  • Edit with compassion.
    • This compassion goes both for ourselves and others. You can be honest about your capabilities without getting caught in a shame spiral. You can feel disappointment within getting into a mental vent session. This is where taking a more objective stance and acknowledging emotions in the moment (ex: “I’m aware of feeling disappointment that my partner will not help me” without shame) can help with getting through the brain dump process.

Hacks to help the process…a little extra help can’t hurt!

Here’s a few more tips & tricks.

• Keep a separate list for things you want to process or worry about later (make that worry appointment!)
  
• Timers are your friend. Be mindful of “problem solving” that goes more than 3-5 minutes per topic. Rumination is your enemy when overwhelmed.
  
• Body doubling can be your secret sauce. Hop on a facetime or phone call and talk it out.
  
• Pick a reward for after you tackle your first thing.

Overwhelm can be our ally because it gets us going! The goal is to learn how to befriend it instead of fighting it. Putting this system into practice will build muscle memory for quicker coping when feeling this way.

The Nine to Kind Possibility Planner has tools and space throughout the planner for your prioritizing process. Preview the planner HERE!