Quick 5 Step Emotional Overload Reset
I feel like this week has been one of those weeks where there is so much going on with world news that it has felt like a roller coaster and created difficult energy.
When things feel like they’re constantly changing and constantly pivoting, we can suffer emotional overload. We get to that point where we can’t handle one more thing and we start to shut down. Or feel like you may burst into tears (or maybe you do!)
I found myself in that place this week where I’d be doing fine and then get one more piece of information that triggered the urge to just go hide in a corner.
Here’s how I handle those moments — a quick reset to help me stay present and functional. (Audio version available.)
Take a Time Out
The very first thing that I do when I am overwhelmed is I stop everything and take a timeout. Everybody is allowed to have a regroup moment, so give that to yourself, because sometimes that is all we need – a quiet moment to regroup.
Allow Yourself to Feel Your Emotions
During my timeout I let myself feel and process the emotions that came up.
Our emotions are not going anywhere. We tend to want to shove them aside and power through. But if we give ourselves a minute to sit with the emotion, it begins to move through our body and release itself. This allows us to better manage the situation.
First, name the feeling(s). For example: I’m feeling overwhelmed, I’m panicked, and I’m angry. Then sit with the emotions and notice where they flow in your body.
You don’t have to analyze it. You don’t have to micromanage it. Just be with that emotion.
Journal Brain Dump
After you have felt the emotion and processed it, the next thing you can do is journal about the overwhelm. I prefer the brain dump technique for this.
This is where you’re write down everything in your mind – especially focusing on the things that are overwhelming you.
For example, you might write down:
I am overwhelmed with the weather forecast, the meeting I have with my boss, kids have a baseball game tonight, I still haven’t figured out dinner, and my in-laws are coming tomorrow.
By writing your thoughts down, you free your mind and allow your nervous system to recognize that those concerns have been addressed, enabling you to move forward.
There have been studies that have shown that we can only hold seven things in our conscious mind at a time.
So, the brain dump allows your mind to go, “whew, all right, I’m better. Things are going to be okay.” And this allows you to move forward.
Caution on the brain dump – you don’t want to go into analyzing mode. It is not about problem solving but about clearing your mind and emotions so you have a clean slate to work from.
Journal prompt to get you started with a brain dump:
- What am I stressed about right now?
- What am I worried about right now?
- What am I worried about for someone else?
Energetic Reset
After calming down, feeling your emotions and calming your mind it is time to help your body start to reset.
Intense emotions come with a physical impact. While the steps above will help with your physical release, there are extra steps that you can take to ensure it is fully reset.
Here are my go-to energy reset tools:
- Grounding – connecting to nature and the earth is a great way to reset. If you can’t get outside, you can use other techniques such as visualization.
- Reiki – I love a quick Reiki video to help me recenter. Yes, even as a Reiki Master I default to a pre-recorded video. It takes the stress off and allows me to soak in the energy. (You can get a custom Reiki video for your specific needs. Learn more here.)
- Exercise – a wonderful way to remove excess energy and allow yourself to mentally let go even more. It doesn’t have to be a full workout; I will often go for a walk. Even five minutes can make a big difference.
Practice with a few and decide which is best for you. It will be different for everybody because we are all unique. Different tools and techniques work differently for everyone.
So, what might calm me down might panic you more. Don’t feel like you have to do the same thing that everybody tells you they do.
Reduce External Inputs
This step I use both during my time out and through the rest of the day. I turn off all sounds and noises that I control – such as loud music or phone alerts. Or if I don’t control the noise I put on noise canceling headphones to block out what is overstimulating me.
Depending on how overwhelmed I am, I may also dim the lights or move to a smaller room so there is less clutter. Studies show clutter does impact our mental health, so even a room that is clean but has a lot of stuff in it will directly affect you.
For example, my main living area is one large space, it contains the kitchen, living room and office. It is a lot to take in. So, on days I am emotionally overwhelmed, I move to working in my bedroom.
The less you have coming at you, the easier it is for you to manage it all. This is especially important if you are an empath or a highly sensitive because it can put you in empath overload and then you have a different situation.
Reduce digital inputs too.
Don’t forget to reduce the amount of digital noise you are subjecting yourself to. Some ideas to quiet your tech overload:
- Reduce exposure to social media and news. They can be big triggers for emotional overload.
- Try and limit yourself to one tab on your browser. Just as clutter in your room can impact you, so can too many things open on your computer.
- Monitor how different sites and even digital tools make you feel. One could be acting as an emotional overload trigger and you don’t realize it.
After I have done these five steps, I do a check-in to see if I need more or can go back to my day. The entire process doesn’t take more than 10 minutes, especially if I put on a Reiki video while journaling.
Play around with what works for you, and don’t be afraid to repeat as many times as you need. The world is a bit crazy right now, and you deserve to take the time to need to not feel overwhelmed.
Resources
🤲🏼 Reiki for Grounding – this Reiki video will help you find calm, relaxation and spiritual grounding. Great for when you are overwhelmed and need help connecting. Includes 174 hz music to aid in the grounding.
📰 Environmental Self-Care – your space matter to your mental wellbeing. Just as I use it to calm my mind, there are other impacts to you and your spiritual life. Learn more in this article about how to tend your space.
🎥 Identify Your Emotions with Your Body – sometimes it is hard to name your emotion. This guided meditation taps into the wisdom of your body to help you uncover the emotions you are carrying. Available on YouTube, Insight Timer and Spiritual Insights with Andrea Podcast Episode 72
🤲🏼 Reiki for a Quick Emotional Reset – this under 3 minute Reiki session can help you get quick relief when you don’t have time.