3 Steps to Beat Overwhelm as an Empath
Overwhelm can be a B*tch
Ever notice that there’s something about the early part of the year that feels like the frantic introduction in the movie trainspotting? Where you’re inundated with content about choosing options: becoming the better you, being more vibrant, only being high vibe, making sure you’re following your life purpose . . .
Here you are doing fine. Managing things well. Maybe just getting over the holidays or family visit. Then the next thing you know you’re putting an insane amount of pressure on yourself for no apparent reason. Well there’s a something afoot! Something a lot of us sensitive souls aren’t even conscious of.
We are being bombarded by marketing propaganda and subliminal messaging. *spoiler alert!* a lot of it is coming from inside your own head
We are being bombarded by marketing propaganda and subliminal messaging.
And *spoiler alert!* a lot of it is coming from inside your own head.
And trust me when I say, I speak from experience here.
What to do when you don’t know what to do.
3 STEPS TO BEAT OVERWHELM.
What to do when you don’t know what to do:
STEP 1. Just Breathe
This seems like a no brainer. But breathing will actually enhance the benefits beyond your autonomic nervous system doing its thing,
I’m talking about active, conscious breath. And linking your intentional release of any guilt / resentment from the past or your anxiety and stress about your future.
Get mindful. * Big inhale * Then release those thoughts on your out breath.
STEP 2. Use Routine & Ritual to Your Advantage
Find the way back to your comfy, confident self through routine and rituals you’re familiar with. For instance, the delight and smell of making coffee or tea. Your unique way of doing it will feel familiar and anchor you back into your body being. But be mindful not to use them as a crutch.
As you likely know, the verve and energy they create is great here and there. Yet, over-indulging can create physical dependence on the caffeine that leaves you exhausted overtime. So a great opportunity to practice mindfulness and choose what works best for you.
On the spiritual side, be aware of becoming too attached to your practices or tools. Meditation, journaling or yoga can be wonderful. But marathoning for 6 hours trying to find your way out of the hole of overwhelm isn’t your best option. Instead, try a more focused routine or practice and set an intention before you start. Even if its as easy as “I’m going to do this practice for 10 mins, but be mindful to be present the whole time”. That way you can be in the moment completely and rejuvenate – which will give you a better perspective on your situation. AND you will have created a small step that you totally aced and that will bump up your confidence.
STEP 3. Take a Break from BIG Picture Thinking
Sometimes trying to get a grasp on everything happening is the very thing that starts an overwhelm spiral. In this instance, it’s time to employ one of your super gifts as an empath: you have a creative mind with details. So lets rock that out!
Break things down into little pieces or tasks. Think of the specifics, minutiae of the situation. Get creative with it.
Don’t dwell – simply make a bullet list. Then move forward one baby step at a time. Exactly like I was telling you in step 2.
There’s 1 really important factor here
In order for this to be effective, you have to do something nice for yourself. You have to acknowledge what you’ve just don AND celebrate a little.
(see? this can be fun!)
And as you do that, that big picture won’t be so overwhelming. Because it won’t be a huge task or situation that is looming over your head.
Look at you! You’ve already taken a step into empowerment just by reading this!
Simply take the time to consider helping yourself has begun the process of shifting you out of overwhelm. From here you can try out the ideas above, read some more articles or if you feel like you need some support try connecting with a 30min express session or some 1-1 Mentoring.
And hey. Don’t forget, it’s okay to go slow. You’re doing great just as you are.
I’d love to hear your thoughts!
COMMENT BELOW AND TELL ME
- What do YOU do when you are overwhelmed?
- What’s that 1 thing that always sneaks up on you and makes you feel like shutting down?