Getting Clear
A Tool for the Overwhelmed
Step One - Awareness
Notice -
Is it hard to be present?
Are my thoughts ruminating uncontrollably on things that aren’t here now?
Do I feel the urge to avoid how I am feeling?
Am I overreacting to the people in front of me?
Does everything feel like it’s too much?
Am I avoiding important things?
I might be overwhelmed!
Step Two - Breathe
Stop -
Stop whatever you are doing.
Take 3 deep, slow belly breaths with a longer out breath.
Notice the sensations in your body.
Relax the tension in your body if you can.
Step Three - Get it Out
Write -
Take a pen and paper and write down a list of all the things, tasks, or problems that are on your mind and unresolved.
Step Four - Triage
Categorise -
Ask yourself, is there anything I can do about this?
No - Cross it off the list, Let it go!
Yes -
Mark a time estimate next to each one, “how much time will I need to complete handle this one?” -
Then Categorize each one-
Urgent & Important - Highlight these items, do them first.
Not Urgent but Important - Find the best time to do it in your calendar, put it in and cross it off your list.
Small wins - Any tasks that are important and under 5 minutes, if there is time, just do it after this processing session with any time you have left.
Urgent & Un-Important - Ask someone else to do it for you, put a check-in reminder in your calendar and cross it off your list.
Not Urgent or Important - Let it go and cross it off your list.
Standard Repeating Tasks - If actions happen repetitively, daily, weekly monthly - Batch them, find the best appropriate time in your calendar and block it out in your weekly/monthly flow.
Step Five - Breathe Again
Stop -
Put the pen down.
Take 3 deep, slow belly breaths with a longer out-breath.
Notice the sensations in your body.
I f you need more nervous sytem regulation, try this 5 minute deep breathing exersize.
Want more?
