Ep 97 - Managing Overwhelm and Embracing Change

Faye Casement Author

Jul 01, 2024 |

Hello, hello, hello! and welcome to each and every one of you joining me today on The Wellness 4 Women Show. Whether you're tuning in live or catching the replay, I’m absolutely thrilled of course to have you here.

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I recently gave a masterclass on overwhelm in my friend Natalie's Self-Esteem Society and I wanted to come on and talk about this today as I know many of us can struggle with overwhelm.

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We have all had times where your to-do list looks like a mountain, and all you want to do is run and hide? The stress of the strain of juggling family, work, business and personal responsibility can all feel way way too much.

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Who hasn't felt resentment at times for all you have to do, all you have to be, let alone felt so spent that you feel like you can't possibly do something for yourself or spend time working on you? I was talking about this to a couple of clients this week and how any resentment if gone unchecked compounds the situation tenfold and can often lead to eating.

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I want to help you to change that. To find more balance and tranquillity, and of course, we'll be using my signature Triple-A-Way™ method and Belief Coding®.

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Do you know what I realised also? It has been a long time since I gave an introduction.

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So if you are new here. I’m Faye Casement, a Certified Life Coach, an Accredited Belief Coding® Facilitator, and your host for The Wellness 4 Women Show. My passion is helping women ditch restrictive diets that leave them stuck and miserable, and instead, find 'weight loss' with love, healing their relationship with food one bite and belief at a time. And yes, that means dealing with overwhelm, too, because everything in life is interconnected.

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This show goes into my the Wellness 4 Women Backstage Pass Membership and I aim to do a complimentary resource for each show. This weeks is going to be called 'Easy Tiger'! and it is going to be all about keeping it easy and reducing overwhelm.

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Right'o let's get on into it shall we? Wherever you are catching this leave a #gem with your biggest takeaway.

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Understanding Overwhelm

The first step in my the Triple-A-Way™️ process is Awareness. So before you jump on in with two size 5's and go knee-deep into your next task. Let's have a little pause. Just a couple of minutes to check on overwhelm. What exactly is it, and why does it seem to creep up on us at the most inconvenient times?

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Overwhelm is an emotion. A feeling and vibration in your body. It is your mind/body and spirit sending up a little danger signal a little dose of fear that it is all too much, unobtainable, out of reach but it is important to remember that what we are feeling does not always make it true.

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Overwhelm can feel differently in each of our bodies though I would wager there are similarities.

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For me overwhelm is a crushing feeling around my heart space. It can feel like an elephant is on my chest. I can also get really really physically tired fast even though there is no need for me to be physically tired but in the interests of keeping me safe my dear brain puts me into flight mode and tries to get me to check out. It can lead to procrastination, loss of focus/concentration and being inefficient. What does this then do? This leads to the to-do's not getting done. Extra thoughts, or feelings around the overwhelm, the lack of productivity etc. My brain is then buzzing with a thousand things at once and then I can't figure out where to start and suddenly everything feels too much.

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Does this sound familiar? Maybe it does or maybe it doesn't; we are all unique.

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I am a doer, my beliefs are routed in productivity and getting stuff done this might not be you but that is where my overwhelm can stem from.

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But as I said it does not necessarily make it true.

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By recognising I am feeling overwhelmed I can turn to coaching and Belief Coding®️ and I can shift the overwhelm. I instantly feel less tired, I am productive and the overwhelm and other feelings subside.

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The overwhelm can show up in different formats depending on what I am working on but there are is likely to be a bunch of 'should', 'need' and 'have to' thoughts which I have talked about in other shows such as Episode 86 called Watch Your Mouth.

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So take a pause and identify how and when does overwhelm show up for you? How does it feel in your body?

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Let's use weight loss as, an example, you've signed up for your new program. Let's say you've joined the Membership for example. You are all excited and ready to transform your life.

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You’re excited, full of hope, and then…bam!

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You log in, see all the resources, I over-deliver so there are a few courses, and a community.

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It is all shiny and new to you, so you are excited to jump in but what if that excitement then turns to panic? What if you then start to think "How am I ever going to get through all of this?" , what if, a shit spiral of thoughts then ensue about "What was I thinking trying to start something new when I'm so busy?" "I don't have time as it is?" or maybe that it is selfish to spend time on yourself, or you start to have whispers about how it is not a priority in comparison to other things?

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That’s overwhelm, my friends but I can guarantee even though it feels very real it is likely not 100% true.

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Feeling overwhelmed is normal. It doesn’t mean you’re incapable or weak. It doesn't mean you can't do whatever it is you want to do it’s just a sign that your brain is in overdrive, trying to process too much at once. The good news is you can manage it, and I’m here to show you how.

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Finding The Root Cause of Your Overwhelm

First, let’s understand a little more as to why you might feel overwhelmed.

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Often, it will be because you have some beliefs and thoughts working against you.

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Maybe you believe you have to do everything perfectly, or that you have to do it all right now. Maybe you grew up thinking you are no good at learning things I have coached and Belief Coded®️ a few people about that one. These beliefs create a cycle of stress and panic.

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But, you can change those beliefs, you can change how you feel and how you react.

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Life is always throwing situations and events our way.

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Our brains dig into our subconscious to pull out beliefs and thoughts that we’ve accumulated over time. These thoughts triggering the option of overwhelm which then influences your actions and your results.

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It’s a cycle, that you will keep going around and around in unless you change your beliefs and thoughts.

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If you’re feeling swamped, and if your brain is saying you have to do more. Maybe you don't. Maybe you can keep it easy tiger and all you need to do is to think about it differently. Thinking is something you can do anytime, any place, anywhere and you don't need long with your thoughts to change your life trajectory massively.

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So get to know your inner dialogue, what does it sounds like, if it is “I have to do everything perfectly” or “I’m not doing enough,” or "I can't do x until y happens" then it’s no wonder you feel overwhelmed! These beliefs are creating a stress loop.

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Imagine you’ve just started a new fitness routine. You believe you need to work out every single day to see any results. The thought of missing a day makes you feel guilty and stressed. This belief pushes you to either overcommit and burn out or avoid starting altogether because it feels too daunting.

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But what if you could change that belief?

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What if you believed that every bit of effort counts, and progress is about consistency, not perfection? Suddenly, the pressure eases. You might start with a 10-minute walk and gradually build up, feeling good about each step you take.

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Changing beliefs isn’t about ignoring reality; it’s about shifting your perspective to a more supportive and realistic one. Here’s how you can start tackling those overwhelming beliefs and break break the cycle. It’s not about suddenly becoming superhuman; it’s about creating a mental environment that supports you rather than sabotages you.

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To change them you need to catch them, question them, reframe them, show yourself compassion and step into small doable actions. Self coaching, coaching and Belief Coding®️ all lend themselves perfectly for doing this.

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Strategies to Tackle Overwhelm

I promised some actionable strategies well here they are the Triple-A-Way™️

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Awareness

The first step in tackling overwhelm is awareness. You need to know what’s triggering your feelings of overwhelm. Why not keep a journal and write down your thoughts, tasks, and feelings. Note when you feel overwhelmed and what seems to trigger it. Are there specific tasks or situations that set it off? Be mindful, take a few minutes each day to sit quietly and observe your thoughts without judgment. Notice when you start feeling anxious or stressed. Use small mindful moments to transition between tasks. Start to anticipate when overwhelm may occur and tackle it early doors.

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Action

Once you have awareness, it’s time to take action. You don't need big, daunting steps, keep it easy tiger!

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Make tasks more manageable by chunking down. Identify what is critical and tackle those first. Ask yourself, “What’s the one thing I can do today that will make the biggest difference?” Take mindful moments to do some mind ninjary and work on those old outdated thoughts and beliefs. Breathe calm your nervous system.

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Accountability

Be sure to find a way to support yourself and to be supported whilst making changes. What systems can you put in place. How can you set yourself up for success? No woman is an island. This is where the Wellness 4 Women membership really shines. Being part of a supportive community can provide the encouragement and accountability you need.

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Conclusion

Alright ladies almost time to end the show, let's recap what we've covered today. We've talked about understanding overwhelm and its root causes, and I've shared some practical strategies to help you manage it. From increasing your awareness and taking small, manageable actions to building accountability, these steps can make a big difference in how you handle feeling overwhelmed.

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Remember, overwhelm is a normal part of life, especially when you're starting something new or taking on a big challenge. But it doesn’t have to control you. By shifting your beliefs and thoughts, you can change how you experience and react to overwhelming situations.

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And here’s the best part, you don’t have to do it alone. The Wellness 4 Women membership is designed to provide you with the support, tools, and community you need to make these changes easier so I warmly invite you to check out the membership the links are in the description.

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Until next time, take care and be kind to yourself