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Speaker 1: Sometimes when we feel overwhelmed, we have this gut reaction, no,

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Speaker 1: it all needs to happen, but really it doesn't.

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Speaker 2: Really.

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Speaker 1: When you take a step back and you look at

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Speaker 1: the things that you feel that need to get done

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Speaker 1: a sap, oftentimes you can identify something that just doesn't

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Speaker 1: have as much priority.

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Speaker 2: Lately, it just feels like a lot.

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Speaker 1: I feel like there aren't enough hours in the day

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Speaker 1: to do everything that I want to do. As someone

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Speaker 1: that is super type A. The uncertainty that surrounds planning

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Speaker 1: and scheduling when we don't know what's going on in

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Speaker 1: the world with dare I say it, coronavirus, it makes

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Speaker 1: me feel the most on edge. I turn on the

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Speaker 1: news and I feel instantly overwhelmed, and I email and

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Speaker 1: I feel overwhelmed.

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Speaker 2: It feels as if.

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Speaker 1: No matter how many deep breaths I take, it's just

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Speaker 1: not going away.

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Speaker 2: Relatable.

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Speaker 1: Yeah, listen, getting overwhelmed happens, and that's what I'm talking

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Speaker 1: about today. For Hurdle Moment, Emily a body here. You

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Speaker 1: are listening to Hurdle, a wellness focused podcast where I

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Speaker 1: sit down with inspiring individuals to talk about everything from

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Speaker 1: their big wins to how they've gotten through some of

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Speaker 1: life's toughest moments. On the show, you can expect vulnerability, motivation,

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Speaker 1: and candid discussions with everyone from top athletes to aspiring

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Speaker 1: entrepreneurs and what it really takes to follow your passions.

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Speaker 1: My mission is simple to inspire you to be your

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Speaker 1: best self, move with intention, and have some fun along

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Speaker 1: the way. Now, a lot of things can cause that

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Speaker 1: overwhelming feeling. Whether it's relationship stress, a demanding job, big

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Speaker 1: life changes, lack of sleep. The list goes on, and

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Speaker 1: often it really is just a phase.

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Speaker 2: The good news is that.

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Speaker 1: There are strategies that we can implement to make it

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Speaker 1: not feel so debilitating, and by talking about it, well,

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Speaker 1: that's the very first step for hurdle moment. Today, I'm

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Speaker 1: diving in on how to manage feeling overwhelmed in five steps.

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Speaker 1: Before I get into things, quick shout out to my

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Speaker 1: sponsor Beam talk about feeling overwhelmed. I have been leaning

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Speaker 1: and use the code Hurdle at check out for fifteen

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Speaker 1: percent off.

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Speaker 2: Your purchase Today. You guys know where to find.

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Speaker 1: It's at Emily a Body at Hurdle podcast over on

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Speaker 1: Instagram and Twitter. If you have a hurdle moment of

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Speaker 1: your own to share, or you just want to say hi,

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Speaker 1: you can always reach me over email. It's Emily at

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Speaker 1: hurdle dot us. And with that, let's get to hurdling.

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Speaker 1: I cried at acupuncture last week. Not because anything hurts surprisingly. Actually,

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Speaker 1: I've been really loving getting into an acupuncture routine, despite

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Speaker 1: being one of those little girls growing up that cried

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Speaker 1: at the sight of needles.

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Speaker 2: No, I cried because I felt overwhelmed.

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Speaker 1: I sat down, and you know that feeling when someone

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Speaker 1: asks you how you are and you know you're not okay,

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Speaker 1: and you feel the emotions just bubbling up in the

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Speaker 1: back of your chest. Yeah, that's pretty much what happened.

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Speaker 1: If I'm being honest, I feel overwhelmed a lot. I'm

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Speaker 1: also realistic. I know that I need to be able

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Speaker 1: to manage this feeling, especially as an entrepreneur. If I

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Speaker 1: let the feeling get the best of me, then I

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Speaker 1: can't do my work, which means that I won't be

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Speaker 1: making any money. And man, if you want to talk

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Speaker 1: about overwhelming being a journalist with constant deadlines, it's certainly heavy.

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Speaker 1: Deadlines can be so heavy every single morning I open

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Speaker 1: up my laptop and I look at my spreadsheet and

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Speaker 1: it's full of deadlines. But getting to a place where

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Speaker 1: I know how to handle all of them it's part

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Speaker 1: of my job. So here I am to share with

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Speaker 1: you the strategies that help me cope when I feel

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Speaker 1: as if my world is closing in on me, when

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Speaker 1: I feel as though there just isn't enough time. My

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Speaker 1: first strategy to navigating feeling overwhelmed admitting that you feel

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Speaker 1: this way. Fighting off the idea that you may be

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Speaker 1: feeling a certain way, it does not help you handle

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Speaker 1: what's actually going on. Remember, feeling overwhelmed happens to everyone.

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Speaker 2: It is so normal.

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Speaker 1: You don't need to feel guilty that you're not a superhero,

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Speaker 1: because let's be honest, none of us really are. By

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Speaker 1: admitting to yourself that, okay, this is a thing, then

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Speaker 1: you're able to take the next step in managing that

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Speaker 1: overwhelming feeling. Tip number two identify small wins. There is

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Speaker 1: so much power in small wins. We've all heard the

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Speaker 1: saying before the journey of one thousand miles starts with

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Speaker 1: a single step. Oftentimes we set lofty goals with big expectations,

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Speaker 1: and of course it is so great to have those goals,

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Speaker 1: but if we don't take the time to stop and

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Speaker 1: reflect and celebrate the little things that get us to

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Speaker 1: the big things, then it's almost guaranteed that feelings of

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Speaker 1: anxiety and being overwhelmed will creep in. Of note, small

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Speaker 1: winds can literally be anything. One of my small wins

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Speaker 1: this week was when I got to acupuncture the elevator

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Speaker 1: was waiting for me on the ground floor of a

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Speaker 1: twelve story building. A small win can be opening the

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Speaker 1: refrigerator and realizing that before you went to bed last night,

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Speaker 1: you actually filled up the britta, which means that you've

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Speaker 1: cold refreshing water to drink first thing right there, and

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Speaker 1: then by taking the time to celebrate the little things,

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Speaker 1: you allow yourself to be grateful for what is I loved.

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Speaker 1: Yesterday I put out on my Instagram asking you guys

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Speaker 1: to tell me what some of your small winds.

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Speaker 2: Are and they were pretty rad.

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Speaker 1: A boss telling someone that they handled a situation well,

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Speaker 1: signing up for a ten k in October with friends

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Speaker 1: that gives you something to look forward to. A hand

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Speaker 1: sanitizer order finally shipped. I mean, all of these little wins,

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Speaker 1: these small celebrations, they're all so different, but all equally

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Speaker 1: great to recognize. The next tip, make a structured to

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Speaker 1: do list. How many times have you sat down at

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Speaker 1: a desk and made a to do list that just

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Speaker 1: feels like there's one too many things on it. The

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Speaker 1: first important step to making a structure to do list

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Speaker 1: is making sure that your to do list is actually manageable,

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Speaker 1: so that means only writing down a realistic number of

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Speaker 1: things that you'll be able to get through during any

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Speaker 1: given day. Then to make sure you're actually getting through

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Speaker 1: your to do list, a strategy that I've started implementing

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Speaker 1: is giving each item a timeframe, so it's kind of

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Speaker 1: like you're making a schedule for yourself. For instance, if

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Speaker 1: you have a meeting, a proposal to write, a call

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Speaker 1: to take a brainstorm to have, think about realistically how

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Speaker 1: much time each of those things will take, and then

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Speaker 1: identify what time of day you can do them. It

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Speaker 1: actually feels so rewarding as the day goes on and

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Speaker 1: you're able to check off all the things that you're

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Speaker 1: getting done. Remember, when you try to attend to everything

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Speaker 1: at once, everything you're trying to do will most lightly

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Speaker 1: get short changed. You owe it to yourself to give

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Speaker 1: your undivided attention to one thing at a time. Tip

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Speaker 1: number four. Figure out the things that aren't urgent. I

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Speaker 1: was sitting in therapy the other day talking about how

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Speaker 1: I cried at acupuncture. My therapist asked me if there

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Speaker 1: was actually anything on my to do list on the

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Speaker 1: docket that didn't need to be done right then and there.

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Speaker 1: And it's funny because sometimes when we feel overwhelmed, we

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Speaker 1: have this gut reaction, no, it all needs to happen,

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Speaker 1: but really it doesn't.

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Speaker 2: Really.

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Speaker 1: When you take a step back and you look at

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Speaker 1: the things that you feel that need to get done asap,

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Speaker 1: oftentimes you can identify something that just doesn't have as

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Speaker 1: much priority. It can be hard when it comes to

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Speaker 1: things that you've committed to. I totally understand. You don't

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Speaker 1: want to skip over a meeting, You don't want to

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Speaker 1: put off a friend date, you have to get this

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Speaker 1: proposal submitted by five pm. But really, when you take

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Speaker 1: a step back and you look at your to dos,

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Speaker 1: it's easier to realize that things aren't life and death.

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Speaker 1: People will understand when you need to harness the power

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Speaker 1: of your no. And the last tip today, breathe fun fact,

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Speaker 1: we do this without thinking about twenty thousand times a day.

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Speaker 1: I've read once it's something we do so naturally, but

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Speaker 1: not often is it something that we do with a

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Speaker 1: lot of intention. So I'm no breathwork expert, but when

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Speaker 1: I realize that things feel out of control, I always

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Speaker 1: do the same breathing exercise. It's called equal breathing. You

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Speaker 1: breathe in for an equal amount of time on the

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Speaker 1: inhale as you do for the exl and for me,

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Speaker 1: I do that for four seconds. So I'll take air

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Speaker 1: in for four seconds through my nose and then I'll

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Speaker 1: exhale gently for four seconds through my mouth. When I

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Speaker 1: do this, I actually count the numbers as well. It

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Speaker 1: helps to kick those sometimes detrimental thoughts out from my

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Speaker 1: mind and focus on the calming task at hand. Like

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Speaker 1: I said, getting overwhelmed happens, Anxiety happens. You are not

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Speaker 1: alone in that you owe it to yourself to try

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Speaker 1: to manage it, to move.

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Speaker 2: Forward the best way possible.

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Speaker 1: Again, let me know how you're handling things at Emily

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Speaker 1: a Body at Hurdle Podcast and always over email Emily

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Speaker 1: at hurdle dot us. Another hurdle conquered. Catch you guys

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Speaker 1: next time