How to Overcome Overwhelm Effectively | Alice Inoue | Skillshare

How to Overcome Overwhelm Effectively

Alice Inoue, Author and Life Expert

Play Speed
  • 0.5x
  • 1x (Normal)
  • 1.25x
  • 1.5x
  • 2x
11 Lessons (37m)
    • 1. Introduction

      1:38
    • 2. Class Project

      2:17
    • 3. Your Reality Makes a Difference

      3:54
    • 4. Time is Not Your Enemy

      2:54
    • 5. Affirm Your Productivity

      3:20
    • 6. No "Shoulding" on Yourself

      4:39
    • 7. More Reasons for Overwhelm

      2:51
    • 8. Practice Brain Dumps Often

      3:01
    • 9. Set Boundaries Around Your Time

      5:49
    • 10. Tips to Prevent Future Overwhelm

      5:17
    • 11. Closing

      1:10

About This Class

Do you feel that your life is filled with way too many things to do and not enough time to get it all done?

In this class I will share with you strategies and techniques you can use to transcend some of your overwhelm so you can operate more effectively, and with a greater sense of calm and ease.

In this class you will:

  1. Learn simple strategies to reduce overwhelm
  2. Understand why it’s important to stop saying “should.”
  3. Get ideas on how and why you need to say “no”
  4. Be inspired to dump everything out of your brain.
  5. Develop protocol to stay present and productive.

When we are in a state of overwhelm, we tend to only focus on the challenges, which can easily lead to burnout. Whether you feel that there’s not enough time in the day, or you feel that you are uninspired take your first step with this class.

-------

All you need for this class is a pen and paper to jot down ideas to implement as you go.  .

Transcripts

1. Introduction: Throughout this class, I will share with you strategies and techniques you can use to overcome some of your overwhelms so you can operate more effectively and with a greater sense of calm and ease. Hi, I'm Alice, you know way and I'm an author and a life expert for the past 20 years, I've been helping people upgrade their experience of life through multiple disciplines. One of them being human behavior as it relates to stress, overwhelm and productivity. I'm the founder of a personal growth focus company called Happiness shoe. And we've helped thousands of people and organizations thrive in all areas of life. I've written eight award-winning books on life, wisdom, self-growth and happiness, and have a weekly column in the largest publications in Hawaii titled a mindful moment. My life is dedicated to personal transformation and I loved sharing anything that helps people reach new heights of awareness. To complete this class, you don't need any prior knowledge or experience to be successful. It's perfect for you if you're ready to shift your life from one that is hectic and frantic to one that you're more in control of. If you feel like you're constantly on the goal, fizzy and exhausted yet not getting all the things you want to do on your to-do list completed. Or your mind is filled with so many thoughts that you feel almost paralyzed when it's time to act on something. This is the class for you. I will teach you all of my best tips and techniques for finding your center so you can navigate your life better without burning out. 2. Class Project: No one ever says, I'd like to feel more overwhelm. It's something we all want to avoid because feeling overwhelmed is not pleasant. And besides the emotional discomfort, it prohibits us from being our most calm, pleasant, and productive cells. The purpose of this class is to offer you multiple strategies and exercises. So you shift your mindset and open up your perspective and deal with the things on your plate of life in a new way. When we are in a state of overwhelm, we tend to only focus on the challenges which can easily lead to burnout that I want to help you avoid. I've chosen to formal project for this class that I know are extremely helpful for making a huge difference. It's important to write down your answers so that your awareness shows up tangibly. You'll find that in my classes, I encourage students to write their answers because it's been proven that when we see something that we ourselves right, it creates change. How we act. Writing by hand helps you develop a stronger conceptual understanding as it registers better, but typing is fine to the concept that relates to the first project is explained in chapter four, affirm your productivity in greater detail. However, the task is to write down all you've accomplished every day for a week and get into the habit of noticing what you did do, instead of noticing all the things that you didn't get done and beating yourself up inside for it. The concept for the second project is explained in greater detail in chapter five. Stop shooting on yourself. This project is for you to write all the should you carry around in the form of to-dos that you haven't done. Basically things like, I should eat healthier, I should exercise more. I should call my parents morph, I should clean my house. You know, all the things in your head that says you should do it but you haven't gotten around to it and you're carrying it around in your head. There are other chapters that offer projects that might be helpful to you as well, such as chapter seven, where I detail how to do something called a brain dump. I have a lot to cover. So let's get started on first, understanding the importance of your reality and how you create the reality of your experience by what you focus on. 3. Your Reality Makes a Difference: We've all had the feeling of having so much to do that we don't know where to begin. You start to feel anxious. And though we know we have to start doing something, we're frozen into inaction, even knowing that we have so much to do before the end of the day, the dictionary definition of overwhelm is being buried beneath a huge mass. And that's kind of what it feels like when we feel overwhelmed. We have so many things we're keeping track of in our head and our life. It feels as though it's literally burying us and we are suffocated. While I can't help you with what is overwhelming you, I can't help you with how you perceive your situation. Your inner reality determines everything about how you experience your life. And to change anything in your life, you must change your current reality into one that feels better. Why some people thrive and why others don't, even in identical soon scenarios, it's because they are living in different realities. Reality is everything. Before you feel an emotion, before you start solving a problem and before you even start your day, your brain has already created a reality based on what you've been thinking. So if you're thinking all day long, how much you have to do, how little time you have, how tired you are, et cetera, et cetera. You're creating a reality that you will for sure experience. You can change your mindset. You will expand your potential. And this is the potential not only to be more efficient, but to feel better even though you have so much on your plate to do. And we all know that when we feel better, we can do more and we just enjoy life more. So in other words, your reality, how you see things leads through your emotions, how you feel about things, and how you feel directly impacts your motivation. The more motivated you are, the more potential you can fulfill. Your reality is a choice. That's because your brain is not like a camera. It doesn't just see everything equally. It's constantly interpreting what's going on in your environment by what you choose to focus on. Multiple realities exist in every moment. If you don't direct your thoughts, you'll end up with a reality that just won't serve you well. And it's what you choose to focus on that shapes your perception. When you make better choices on what you focus on, you can more easily use your energy to focus on the positives in any given reality, and that brings forth more 0s. So when you make a change on what you focus on you, we'll move towards that reality quite naturally. The reality we experience is the key to everything. It's not about not seeing what's negative or what is. It's about recognizing that you have the ability and also the authority to change what you experience. So even though you may see your situation in a certain way, there are alternate realities that exist at the same time. So really what I want you to do is just keep in mind, there's not just one reality. The reality you see is what you have trained yourself to see. There's so many possible realities that you can have at any given second. So let's begin to create a more positive reality of your current overwhelming situation. Study show that if we can change our perception of the stress we're under, we can actually change how we're affected. So your reality depends on your mindset. If you're open to making a shift towards a more positive reality. But tools I offer in the upcoming chapters will do that for you. It's much more than thinking positively about your situation. It's much more than just being optimistic. I hope this makes sense to you. The next chapters all contain extremely helpful information. Every one of which I have not only tried, but I actively use. Collectively, they helped me to expand my capacity to handle exactly what I need to without a large amount of stress. So I hope that these strategies and mindsets will help you as well. 4. Time is Not Your Enemy: Let's overcome some overwhelmed together. One thing I want to bring up before I get into this chapter seem is to remind you that we as human beings, love habit and certainty. Even if our habits, our bad habits, we keep doing them because it takes energy to change. But if we consciously make a decision to make a mindset change that makes sense for us. And that's been proven to work. These shifts will eventually become easier. I promise you, anything you do that I suggest in this class will help you. And remember, the more you do anything, the more natural it becomes. So I would suggest that you pick one or two things in this class that resonate with you to focus on implementing. It could just be the projects or anything else that makes sense for your particular situation. So here's the first one. Stop hating time. Have you ever said there's not enough time in the day? Time is our only truly expendable resource. We can get more money, success, employees, food, or friends over our lifetime. But each of us only gets 24 hours a day. And the older we get, the less time we have here on Earth. Because time feels limited consciously and subconsciously and no one likes limits. It's natural to feel like time is working against us yet. Have you ever been super productive in a short amount of time? You have write, note how much you get done when you have a deadline or a limited amount of time. So what I'm saying is, it's not about time. It's about how you manage your thoughts about time. Are you balanced and how you think about being productive? Do you ever think to yourself, if I get to work two hours early and stay two hours late and eat lunch at like computer, I'll get an extra five hours of productivity, which means I can finish my projects early. Or do you schedule things back to back with no breathing room? If so, that is really a poor use of your time and it's not sustainable. You'll end up procrastinating and burning out and give back in efficiency what you gained an extra work time. And the difference is that you'll be exhausted and miserable. No human being can work productively every hour awake. Use your time to take breaks. We need breaks even when you look at your to-do list and see how much you have to do. You have to take a break. Time is not your enemy and it's important to change your mindset about time and not blame time for why you don't get things done. Time is always there for you. It's how you use it that counts. Awareness, create space in your mind. Lack of time is never really about time. It's about you. So take responsibility for your actions and your mindset and time will never be a problem. So next I'm going to talk to you about productivity as it relates to overwhelm. 5. Affirm Your Productivity: At the end of the day, it's normal to notice all the things we didn't do. We might start out the day with the best intentions and get some things done, but at the end of the day or week, we can't help but notice all the things that we didn't get done causing us to get down on ourselves. Blaine, time gets stressed, overwhelmed, anxious, or just feel defeated. It's so easy to get frustrated when we have so much to do. And it's natural at the end of the day to put all our focus on what we didn't do versus giving equal focus to that which we did do. So remember Chapter two, I talked about multiple realities. I can think of three realities in this situation. Reality is that you didn't finish eight things on your to-do list. Another reality is that you did finish 12 things on that list. Yet another reality is that you will always have something to do and that you will never catch up. That's because humans are hard-wired to complete a task and then create new projects and tasks to occupy their minds, time, creativity and energy. Anyway, it's important to accept that all realities exist in the moment and to give equal focus to what it is that you did do in addition to what you didn't do. As part of your first project, you want to get into the habit of affirming your productivity. Why? Because the feeling of productivity is one of the best feelings in the world. Our brain works much better when we feel good and when we feel good. Studies have even shown that were naturally 12% more productive. Naturally, when overwhelmed, we usually only think of what we didn't do. And by focusing on the negative, we become even more overwhelmed. Experts have found that there is a relationship between our moods and our productivity. That's why it's important to affirm where you have been productive to shift your reality. The more you show yourself and affirm to yourself what you have done, the more productive you will feel, the more you focus on what you didn't do, the worse you're going to feel. So your new mindset is to start by noting where you were productive today, this week or this month. At the end of the day, consciously acknowledge what you did do even if you spent time doing something not on your to-do list because you got sidetracked. You didn't spend your time doing something, even if he took a nap, you got some rest, even if he talked longer on the phone that you want it to. Did you help someone sort something out? Did you add depth to your friendship, Even though you only got through maybe half of your emails, you did answer half to get it. Everything you do has value when you honor the value of what you've done a, even if it's not what you intended, you neutralize and you sort of ease the negative weight of overwhelm. So yes, the things you need to do are still there, but the racial gap of done versus not done in your mind is less. You may still have a lot to do, but to recognize and affirm that you did do something, you will naturally feel better. How you think of your efforts makes a huge difference. So next I will cover something that is a significant contributor to overwhelm. 6. No "Shoulding" on Yourself: What should are you carrying around in your head? You know, all the thoughts that run through your head every day like I should eat healthier, I should clean the backyard. I should check in with John. I should spend more time with my parents. I should go to bed earlier. The should list can literally go on and on. It's never ending. This chapter is about managing your shirts so you stop shooting all over yourself. It doesn't help you at all to feel less overwhelmed if you're constantly telling yourself what you should do. That's because overwhelm is generated from within your mind in the form of having too many shirts. Who is your authority? Who is the one saying you should? So when you hear yourself say you should do this or that, you can get some great awareness if you simply step back and objectively ask yourself, Who says cell and why. The reason why you want to identify your y is because anytime you use the word should and you are not doing whatever it is, you're shooting yourself about. It's because it's not something you want to do. It's something that someone somewhere has instilled in you. That task is a high-value, yet it's a high value to them, but it's not to you, and you've given them authority. Therefore, you end up carrying them around in your head in the form of an inner voice that keeps coming up. So if for example, you keep saying, I should keep my house cleaner and your house is consistently a bit messy. Asked yourself, why, why are you saying I should keep my house cleaner? Who says you should? If you take a moment and notice, you might realize it's your mom who constantly told you to clean up your room growing up. It wasn't what you wanted. It's what she wanted. If you're why isn't big enough? You'll carry the should in your head everywhere you go adding to your overwhelm. So if you have company coming over for dinner, that might be the Y that you respond to because you want to make sure the house looks good. Meanwhile, recognise the voice in your head that says, that should Isn't yours. The next thing I'm going to say is the key to this chapter. We always have the time, money, and energy to do the things we really want to do. What this means is that when we want something for ourselves, and it's important to us, we find the time, we find the money, and we muster up the energy to do it. No exceptions. You are the one that takes action in your life. What you are not taking action on is not really important to you. So when you're laying around watching TV and being lazy, that voice in your head will start telling you what you should be doing instead, if what you should be doing was really important to you, be doing it. Or if there's a deadline and you were feeling the pressure, you would get up and do it. So when you actually have a lot to do and you clutter up your head with all the things you say you should do that you aren't doing, you raise your anxiety level all for no reason. I've seen peoples to-do lists that have a bunch of shows on them that they've been carrying around for literally years. So my advice for this chapter is to write down all your shoots. Ask yourself whose voice that is. If you can identify it. Sometimes it's an adult in your life. Sometimes an authority figure, such as governments accompany or even a culture can dictate your shades. But remember, if you hear yourself say the words should either find a reason why you will benefit from it or just cross it off your list knowing that when you have to or you are inspired to do it, you will. You are in charge of your life. This is one way to take responsibility for how you feel. Don't allow yourself to carry around things in your head that have nothing to do with you. Oh, and one more thing. When you are relaxing and chilling out, It's easy to call yourself lazy and hear that voice inside your head telling you what you should be doing instead. My favorite thing to say to myself and others in cases like this is I'm simply inspired to do nothing right now. If you're gonna do it anyway, it's much healthier to think this way than it is to lay their feeling guilty for something that you wanna do, which is relax. So when we see things in a positive way, we promote positive feelings. Next, I'm going to share with you some more reasons that may be contributing to your overwhelm. 7. More Reasons for Overwhelm: So far I've talked about not blaming time, affirming where you have been productive and dropping your shuts. This chapter covers more reasons for your overwhelm and the bad habits that you may have developed over time that contribute negatively to your life. Once habits are developed, they stick around forever until you see them and make an effort to shift them if you don't want to have them. Now the first one that leads to overwhelm is unrealistic expectations of yourself. You can only do so much so fast. You are only one person. Your expectations of yourself too high. What about your expectations of a certain outcome? When we are overly optimistic when it comes to what is possible to take care in a day. You set yourself up for failure. When you set your standards and expectations unrealistically high, you'll inevitably fall short of completing it. And when you do this over and over and over, you'll be left feeling like a failure. And you might say things like, I can never get anything done. Just doing this creates unnecessary stress and self created overwhelm. So relax your expectations. No, how long things take? Don't block out 30 minutes for something that will actually take 60. Next. What are some bad habits you've developed around tech? Are your phone notifications always on any persistent beeping, buzzing, or flashing notifications. That means that you're being constantly distracted and driven to interrupt what you are doing in order to check your phone. A study done in 2019 found that smartphone users unlock their phones on average 85 times a day. Interruptions from your phone that are not in line with the task you need to complete will take you away from getting the things done that you want to get done. So start by turning off some of your notifications, especially when you are committed to being productive. Another thing I wanted to bring up is this. Do you feel that you have to answer to others right away? When they call, when they email, when they show up, when they asked for help. If you have a mindset that others needs and wants are more important than your needs. And once, then you'll subordinate to them and allow yourself to go off track. I only bring this up because in all my years of coaching people when they tell me they are so overwhelmed. One of the reasons is that they have formed a habit to do what others want them to do first and then do what they need to do, which never works out well if you're trying to get things done. So if this is something that you know, you would like to shift, I do talk about how to set better boundaries around your time and the energy in a later chapter. However it next, I'm gonna go over something extremely valuable for anyone experiencing overwhelm. I'll show you how to empty your brain. 8. Practice Brain Dumps Often: Just like you need a vacation every so often to just get away and unwind, your brain needs to be emptied of all that it's carrying around once in a while. Just like when you carry a purse or a briefcase, you know how good it feels to emptied everything out, sort out what's in there and then put back only what you need. This chapter is about brain dumps. They are a brilliant way to reduce overwhelm and are my personal gotos every few months to get clarity on what's going on in my head. So look at this slide. I have too much in my head is what the guy is saying. When you have a lot to do, that's not done. A lot of sheds, a lot of things to do in the future, and a lot of thoughts about not having enough time to get it done. It literally creates negative weight and your brain starts hurting and creating all kinds of negative thoughts that lead to stress, anxiety, and overwhelm. When you find yourself feeling like your brain is caught in a tornado and you can't have a single thought without another thought coming in, you need to take time for brain dump. If not overwhelm is the step before burnout and you want to avoid burnout at all costs. So what does it bring them? A brain dump is the act of getting all of your thoughts out of your head so you're able to focus on one idea at a time. If you don't get all of these ideas out of your head, your brain will keep bringing them up over and over, making you feel more overwhelmed whenever there's many ways to do a brain drop. But here is the basic process. Set a timer for 30 to 45 minutes on a piece of paper or in a Google Doc, write down everything that you have to do. You won't get it all out in one try. Get up when you seem to run out of things and to do and to write, Go get a drink, comeback and more will pour out. Do not edit or limit right down even things that seem insignificant. But if it comes to mind, it is in your brain. Categorize the list into work, home, errands, TBI to research ideas, to call, to visit, et cetera. You'll know the categories that worked best based on your own personal life needs. Delete anything that you realize is an important by crossing it out. If you visually cross it out versus deleted, it serves a purpose because it removes it from your head. Break down any of the big projects into steps. This will help you when it's time to start, write down the steps you need. This will also help you gauge the amount of time it will take. Finally, decide what is to be done this week, this month, or at a point in the future. Brain dumps don't have to only be done when you're in a state of overwhelm. You can use it when you're frustrated with something when you start a new project before writing a blog post, for example, or even when you just feel unbalanced, It's a great exercise to do because it allows you to see all you're holding in your head and make a plan for it. So next I want to talk about setting boundaries around your time and energy. 9. Set Boundaries Around Your Time: Boundaries are tools that enable us to feel safe, strong, and in charge of our relationships. Both personal and professional. Boundaries can be defined as the limits we set with other people, which indicate what we find acceptable and unacceptable in their behavior towards us. If you know you are a people pleaser or you have trouble speaking your truth or standing up for yourself or your time. This is a great chapter to focus on. The ability to know our boundaries generally comes from a healthy sense of self worth or valuing yourself in a way that it's not contingent on other people or the feelings that they have towards you. So a good place to start is to set your boundaries around your time when you are stressed because you have things that you need to get done. Remember that it's okay to value your time. It's important to recognize that your time is truly yours to spend. Even if someone else seems to feel like they own your time, or that they have better suggestions for how to use your time, starts setting boundaries around the present moment when you are asked to do something by just taking a pause and instead of saying okay, and inwardly grown and stress outwardly say, as soon as I, for example, finish this report, I'll help you out or I would if I could, but I have a few hours left aisle before I can wrap this up. Something to buy yourself more time as a start. Now, you also want to know your limits. The first thing is to know what you want. If not, it's too easy to subordinate to what others want. The clearer you are about what you want, the more you will get what you want, the more you know how you want to spend your time and the more value you place on getting what you need done, done, then the less likely someone else will be able to consume your time. People will say to me that they feel selfish by doing this or by not helping out someone when they need you. I'm not saying don't help out, but if you're going to do it, choose to do it. And if you have to sacrifice something that you want to do for yourself, for what someone else wants, then the reward and the appreciation that you get from them has to be of great value. So how you truly feel is the most important gauge. When you feel anger, frustration, or stress on others, ask for your time. It's a good indication that you need to say no. I know it's not easy. Perhaps you have a friend who constantly uses you as a sounding board for his or her challenges or someone else who asks for favors but never helps you in return. One of the most difficult yet rewarding forms of boundary setting is to take a break from the relationships that drain you. If you have a one-sided friendship or even a working relationship that leaves you feel unheard or disrespected. It's okay to take a break from the relationship. And remember, it's not selfish or cruel to put your own well-being first. For my clients who seemed to get into the situation of giving up more time and energy than they want. I have them prepare their best responses. It's not easy to put your needs first, especially when you're not used to doing so, but it's a necessity if you're overwhelmed by others requests. So how do you say no? First, it's accepting that it's going to be difficult to change a habit. Next, it's reminding yourself that it will be more difficult for you if you don't say no because you'll be subordinating to request that, you know, deep down inside, you don't have a desire to fulfill. So let's say someone invites you to an event or asks you to drive them somewhere or do a task for them. Decide right now that you will honor your time, especially since doing this will add to your overwhelm. I recommend that you come up with responses that feel natural to you. So here's a few examples that might help you. So example number one, just say, thank you. Any other time. I wouldn't hesitate. But unfortunately, there's too much on my plate right now. Example number two, I made a commitment to myself recently to take care of some backlog because of this, I'm dedicating the next month to catching up. Or example number three, a simple NL. Thank you. And you don't need to justify it or give a reason for saying no. It's common to feel like you need to explain your boundaries to others, but you don't. And sometimes the simplest, most honest response is no, thanks. Setting and sustaining your boundaries is a skill. Unfortunately, it's a skill that many of us don't learn. If you have a history of people pleasing, setting boundaries will be a big adjustment. But you wanna give yourself permission and really keep in mind that it's totally normal to feel guilty, selfish, or embarrassed, even after setting a completely valid boundary. Be gentle with yourself and acknowledged that your boundary setting muscle takes time to develop. And instead of focusing on how bad you feel, put some focus onto the ways in which you will benefit as you set stronger boundaries around your time. See in your mind's eye how your life will be different when you begin to make shifts. How will your daily life become richer and better? If you're not clear on how you want to spend your time, money, and energy. Someone else will gladly determine that for you. Holding your boundaries on what you want is not selfish. It is the best way to reduce, overwhelm, build your time and energy reserves, insight, inspiration, and tell you what you have. Practice boundary setting. So you bring your power back to yourself so that ultimately you will have more to give. Remember, if you don't value what you have, no one else will. 10. Tips to Prevent Future Overwhelm: When we are overwhelmed and trying to be productive and get things done, it can be tough to focus. This chapter has a few ways to set your mind right? So you can do it. You need to do in the moment and not get distracted by your world when thoughts. So here are the three mini tips that I want to cover in this chapter. One focused on the present. Two, except adapt, allow, and 3478 breathing. So let's start with the present. You've heard it before, likely many times that it's important to live in the present moment. Life these days is not easy given the fast pace and hectic schedules, a base level of anxiety and stress is the new norm. The tendency to get sucked into the past and create some scary scenarios about the future can really be draining when it's time to work. To help you to get present and get in a mindful mood. I want to invite you to begin with a mindful body scan. If you've never done it before, it's a simple exercise. While you're sitting, take a few deep breaths and focus on your inhale and exhale. Then with your eyes closed, starting with your toes, focus your attention on one part of your body at a time. Just pay attention to how that area is feeling and notice the sensations than move up. So for example, start with your feet than your Tells, then your ankles, then your costs, and you go all the way up, all the way up until you beat your head. And this just sets the tone to be present because you're focusing on the present moment. The second mini tip I have is a series of words that I call them the three A's, except adapt and allow. So except means that anything in your life that you have no control over, excepting that it just is, is a good habit to cultivate, except that you have a lot on your plate and you may or may not get it all done in time, except that you're tired, except that you don't have all the resources you need, except that you may be late. In other words, reduce your stress by reducing the fight against what can't be changed. The moment you really accept is the moment resources and space comes to you. So good example is to envision that you lost your keys in your car. No amount of pounding on the windshield or pulling the handle again and again, we'll open the car door. But the moment you accept that you can't get in the car is the moment that you create a mental space needed to get out of that situation. So whether you call triple a or you call someone who has a key, you start moving forward. What you accept. The next word, adapt. This is to remind you to work on being flexible. The definition of stress to me is the inability to adapt to a changing environment. And the environment is always changing. There will always be obstacles. There will always be people or situations that throw you off. Trusting that you can adapt to whatever you encounter will create 0s and it will optimize your focus. Third word, allow. This is about letting go of the way things should be. Allow yourself to go with the flow, allow others to be who they are and do things the way they do it, even if you don't agree with it, allow yourself to be upset, angry, or sad or even happy. Just allow, except adapt, allow this trio of words has helped me to optimize my energy. Finally, I want to go over 478 reading. Once I discovered this, I found that to be absolute magic. We all know how important it is and how good it feels to take a deep breath and get oxygen. We all know that we need oxygen to survive. But when we get busy, we forget this. When we're anxious, stressed or overwhelmed, we tend to shallow breathes. And when we do, our brain gets less oxygen. And that can kind of go into a low-level panic mode for us, causing us to keep our shallow breathing even more, which causes us to feel anxiety. This type of breathing sends a signal to the brain that all as well. It is an instant way to calm your brain and help you to get present with yourself and dissipate fear. So this is how you do the 478 breathing technique first, or you can do this with me if you'd like, but first you would close your eyes. Next you breathe in through your nose to the count of four. Hold your breath to the count of seven, and then exhale through your mouth, through the counterfeit. Okay, let's do it together. So close your eyes, breathing through your nose to the count of 41234, hold for seven, exhale for eight. So how do you feel? This is a great technique to use if you wake up in the middle of the night and can't fall asleep, it sends a signal of calm to your brain and I invite you to use it whenever you need it. I hope one of these chips resonated with you. When it's time to sit down and focus, start with a body scan, goes through it, then go through the accept, allow, adapt sequence to get in the flow. And if you're still not quite present, do the 478 breathing and that will get you into a really good space. 11. Closing: I worked with hundreds of people every month and rest assured you are not alone in feeling overwhelmed. A few common reasons I've seen why most people say they're overwhelmed. Our number one, trying to be everything to everyone, trying to focus on too many things at once. Being too optimistic about how much time it takes to do a task. Adding too many appointments and projects, your calendar, and not saying no to people in projects. Much of our overwhelm has to do with choices that we make. Every time you make a choice to do something, you are making a choice to add overwhelmed to your day. I want to close by reminding you that you are in control. You are in control of your calendar, your in-control of which projects are top priority. You are in control of your thoughts about your business. You're in control about whether you agree to do something or not. Be honest with yourself about what needs to change. I know I covered a lot in this class. I hope some things work for you and I look forward to hearing more and do let me know if you have other techniques that have worked for you that others would appreciate knowing about.