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#164 | THE OVERWHELM ESCAPE PLAN: 15 PROVEN STRATEGIES TO REGAIN CONTROL

Updated: 11 hours ago




THIS EPISODE IS SPONSORED BY: OUTLANDER | BLOOD OF MY BLOOD

"Overwhelm comes not from having too much to do, but from not knowing how to prioritize what matters most." Leo Babauta

Welcome back to this the second of three special inbetweenisodes that sit between season 13 and 14. I don’t have a lot of free time right now but I wanted to put a few shows out there to help my regular listeners and remind you that I exist and that the show is still going!

 

Overwhelm is a state of emotional, mental, or sensory overload that leaves us feeling inundated, stressed, and unable to cope effectively. It is characterized by an intense emotional response to a situation or series of events that seem too much to handle. It can manifest in various ways, such as feeling anxious, irritable, unfocused, and experiencing difficulty making decisions or completing tasks.

 

Several factors can contribute to it, including excessive workload, unrealistic expectations, lack of clarity or direction, and insufficient resources or support. In some cases, an accumulation of smaller stressors over time can lead to a sense of overwhelm, making it challenging to navigate daily life.

 

When we experience overwhelm, it is essential to take a step back, identify the root causes, and implement strategies to manage stress, set realistic expectations, and establish boundaries. By doing so, we can regain a sense of control and balance in our lives.

 

It is interconnected with mental health aspects like stress, anxiety, depression, and burnout.

 

  • Overwhelm can cause stress and be a symptom of it, creating a cyclical effect that may worsen mental health.

  • It triggers anxiety symptoms and can increase sensitivity to stressors.

  • And prolonged overwhelm can lead to depression or burnout, as it negatively impacts our self-esteem, motivation, and our well-being.


These mental health challenges can exacerbate the feelings of overwhelm, necessitating professional help to break the cycle.

 

One other thing worth mentioning before I go into the strategies for dealing with it is that when overwhelmed, we may become more irritable, emotionally distant, or have difficulty empathizing with others. This can lead to misunderstandings and conflicts in relationships, as friends, family, or colleagues feel neglected or unappreciated.

 

If this is something that you recognise and suffer from on occasion then here are 15 strategies that can help you regain control and find balance in your life. I’m not going to go into great detail here, and if you want peruse these at a more leisurely pace then please go to the episode page on filmproproductivity.com where all of what I’m talking about here will be listed in the official show notes.

 

This is the overwhelm escape plan

 

  1. Prioritize tasks: Identify your most important tasks and focus on them first. Make a to-do list or use a task management tool to stay organized.

  2. Break down large tasks: Divide complex tasks into smaller, more manageable steps to make them less daunting.

  3. Set boundaries: Communicate your needs and limitations to colleagues, friends, and family members. Learn to say "no" when you need to.

  4. Take breaks: Step away from work periodically to recharge and refocus. Take short walks, meditate, or engage in a relaxing activity.

  5. Limit distractions: Turn off notifications, put away your phone, or use productivity tools to minimize interruptions and maintain focus. Set boundaries on daily news and information intake, such as 30 minutes, to prevent feeling overwhelmed by excessive content.

  6. Delegate: Share responsibilities with others when possible, especially tasks that are outside your core competencies or areas of interest.

  7. Practice self-care: Prioritize sleep, exercise, and a healthy diet to support your mental and physical well-being.

  8. Seek support: Reach out to friends, family, or a mental health professional to discuss your feelings and seek advice or encouragement.

  9. Focus on the present: Practice mindfulness to reduce anxiety about the future or regrets about the past. Focus on what you can accomplish today.

  10. Time management: Implement time management techniques such as the Pomodoro Technique or time blocking to help structure your day, increase focus, and prevent burnout.

  11. Regularly review and adjust: Periodically review your commitments, goals, and priorities to ensure they align with your values and objectives. Be open to adjusting your plans as needed to maintain balance and well-being.

  12. Celebrate small wins: Acknowledge and celebrate small accomplishments along the way to maintain motivation and boost self-confidence.

  13. Create a supportive environment: Surround yourself with positive, supportive people who encourage and motivate you. Minimize exposure to negative or toxic influences.

  14. Cultivate a growth mindset: Embrace challenges as opportunities for growth and learning, rather than viewing them as threats or setbacks. This mindset can help you build resilience and overcome obstacles more effectively.

  15. Organize your physical space: Maintaining an organized and clutter-free workspace can help reduce feelings of overwhelm and improve focus and productivity.

 

Implementing these strategies can help you better manage your tasks, reduce stress, and prevent feelings of overwhelm.

 

An article from the Center for Women's Health states “We are meant to be outside and walking most of the day,” says  Sarah Owens, M.S.W., LCSW, “But instead, we are inside and sitting most of our days.” Owens recommends going outdoors at least three times per day, even for just a few minutes. She urges us to practice breathing and nature awareness. To listen for birds or look for flowers and embrace the rain when it shows up.

 

Three more elements, some touched upon in the 15 solutions I have listed are also discussed in the article.


  • Connecting with Others: Regularly connect with loved ones through texts, calls, virtual conversations, or safe in-person gatherings to nurture relationships and support mental well-being.

  • Play: Engage in playful activities with children, friends, or pets to encourage physical movement and joy.

  • Practicing Self-Compassion: Develop an awareness of negative self-talk and learn to reframe thoughts with kindness and grace, treating oneself as they would treat a dear friend.

"Your self-talk is the channel of your future." Jim Kwik

It's fair to say that self-talk significantly influences our self-image, emotional well-being, and our success. The way we talk to ourselves can either exacerbate feelings of stress and anxiety or help us to navigate these emotions. By becoming more aware of our inner dialogue and reframing negative self-talk into positive affirmations and thoughts, we can regain control over our emotions, increase self-confidence, and build resilience. This, in turn, helps us manage feelings of overwhelm and allows us to focus on our goals and priorities. Remember, your self-talk has the power to shape your reality, so choose your words wisely.


I’ll be back in a few months with season 14. I do apologise that I can’t do more than these three shows at present but it’s a time-consuming thing this podcast and I have a lot of other stuff to do. I do this show on my own, unpaid, squeezed in between my fight, stunt and other personal projects. At this point I have got to pick up a lot of loose ends which I have been neglecting. Loose ends and uncertainty are a part of life. Learning to embrace them opens doors to growth and opportunity. This podcast was one of them so I am hopeful that you have found these three new inbetweenisodes helpful and enjoyable. Please do leave a review for the show and tell others about it if you have! You can listen to all of the episodes on any podcast app or via the official website directly.

With that said, let me end with some words from motivational speaker Shon Mehta who said "Tie up the loose ends before you embark on a new journey."

My new journey is into development and learning for new film projects, and I am very much looking forward to it.


Now take control of your own destiny, keep on shooting and join me next time on Film Pro Productivity and Success.


#164 | THE OVERWHELM ESCAPE PLAN: 15 PROVEN STRATEGIES TO REGAIN CONTROL

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