What to do when you are overwhelmed?

Now we have “smartphones” so we can do even more - we can be plugged in anywhere we can get a freakin’ cell phone signal - which seems to be everywhere these days.  Hike up into the mountains to come across another humming cell phone tower. 

When there’s a brief pause in action, we bury our heads down to look at our phone and see if we can answer one more email or text before we check out at the grocery store - that is if we didn’t just take matters into our own hands and do the self checkout option so we don’t have to talk to anyone.  

I know, I know.  I do it too!  I’m guilty as charged!

Three are BIG things that contribute!
1 - Overcommitment
2 - Unmade decisions
3 - Non-stop action

So, how do we DEAL with these things?  Let’s simplify it as much as possible.  Because when you are overwhelmed, the last thing you need to do is a lot of reading.  Right?  You don’t have time for that!  You need the cliff notes version.  Better yet, you need the “Twitter: 140 characters or less” version!

I can’t boil it down to just one tweet...but maybe I keep it to three:

That’s it.  Not I can’t because...  I’d like to but... How does NO sound?  It may be hard at first...but after you say no to one thing, it feels SO good...it’ll get easier and easier.  Then you’ll find that you aren’t so over-commited anymore.

#Overwhelmed? Don’t know where to start? #Set3PrioritiesToday #What’sYourVeryNextStep?

If you have NO idea what your priorities are for the day then you have lots of unmade decisions in your head.  Those unmade decisions take up a LOT of energy.  What can you do?  At the beginning of your day you simple list the 3 things you want to get done.  Then do it.  Don’t let your attention get pulled away from your priorities.  Just ask what is my next step until you check it off the list. 

#OnThe Run?  #TakeATimeout  #StopFor5&Breathe

If you always feel like you are moving and have non-stop action, take 5 minutes to sit down or lie down and breathe. Set a timer. You can even choose one of those alarms that wakes you up with the sound of Tiebetan bells - which are so peaceful!  

Then what?  Observe your breath.  Let your shoulders relax, your lower back relax, allow your feet to relax out to the sides. Let your eyes soften, your jaw loosen, and let the corners of your mouth release.  Breathe in on a count of 3 & breathe out on a count of 4.  With each exhalation let go of any tension from inside.  That’s it.  Your breath is a tool.  It is free and accessible anytime you want to use it.  Your breath is the key to lowering your heart-rate, lowering your blood-pressure, and quieting the mind.  
The reality is, we are in charge of our own actions. We are in control of our lives.  We get into a PATTERN of overwhelm.  We get into a HABIT of overwhelm.  Yet we have the ability to turn it around.  
Hopefully when we turn it around, we will notice how much better we FEEL.  Then we will create NEW habits.

And then maybe we can help others to do the same.

Find out more about Erica Quam & how she is supporting women who coach at www.whocoachesyou.org.

L.E.A.D. from your Heart™ Coaching Program starts this Monday, March 17th, 2014.