How to P.A.U.S.E. when you're overwhelmed

Recently, I had a conversation with a friend about navigating overwhelm. They wanted my advice on the challenges of a new medical diagnosis. As you may recall, our family had a significant health crisis back in 2017. To say that time was a challenge would be an understatement; however, it was an opportunity to fully understand the impact of being overwhelmed.

A few days later, I spoke with a client about how overwhelmed they were with their workload. I asked them to describe what happens in those moments, and this is what they shared:

"It feels like an intense energy flood, making it difficult to focus and physically impossible to get anything done."

I left that client appointment pondering how overwhelm impacts our ability to be productive and successful. It can clearly stop you in your tracks, regardless of your motivation, and almost trigger a fight-or-flight reaction. 

When submerged in emotions, sensory stimulation, or responsibilities, it is critical to take a step back and insert a P.A.U.S.E. 

Pausing means taking a moment to contemplate or think about a situation and evaluate what's actually happening. This skill can help you stop an automatic reaction and develop a thoughtful response to avoid overwhelm. Consider the following P.A.U.S.E techniques to help you develop your approach. 

P: Prioritize breathing

You'd be surprised to realize that remembering to breathe can be challenging. I remember teaching my kids to focus on breathing when they were overwhelmed. Nose breathing is a healthier way to breathe and can help create a deeper focus on the action. If you do nothing else, breathing can help calm a problematic moment. 

A: Awareness of grounding techniques

Finding your center or stability can help you stay connected to the present. Grounding provides balance, calm, and emotional strength and often includes your senses. It enables you to relax and become clear-headed. Going for a walk outside in nature, practicing yoga, listening to soothing music or white noise are all grounding techniques. 

U: Understand you have a choice

When overwhelmed, we often forget that we are stuck and don't have a choice. Choosing gives us control of our outcomes, and we always have a choice with every decision. The consequences may be the problem. Often, we get stuck feeling like we're letting someone else down if we choose ourselves; however, the reality is we let ourselves down when we choose others. When we prioritize our choices, we have more confidence and control. 

S: Sleep/rest your body and mind

Unfortunately, exhaustion is becoming a norm and can significantly impact our well-being. Overwhelm can be easily triggered if we are tired or overtaxed. A simple 15-20 minutes of rest can provide a reset in the middle of the day, but getting 7-8 hours of sleep each night can improve your overall health and ability to navigate challenges. 

E: Evaluate priorities

This step gives us the most control and can significantly reduce overwhelm. There is undoubtedly excess in your life; understanding what's important to you is the best way to eliminate excess. Priorities serve as a North Star. They can guide decision-making when you're feeling overwhelmed. It becomes easier to let go of things, tasks, or actions that do not serve our priorities (trust me, I know this step is hard, but it can be a lifesaver). 

Life will never slow down, so it's our job to determine the strategies to help us move forward. Learning to insert a P.A.U.S.E. when overwhelmed is a great way to change your approach. If you’re ready to change, I’m here to help!