The Mindset Mentor - 5 Ways to Stop Being Overwhelmed

Starting point is 00:00:00 Welcome to today's episode of the Mindset Mentor Podcast. I'm your host, Rob Dial. And if you have not done so yet, do me a favor, hit that subscribe button so that you never miss another episode of this podcast. And I've got an exciting announcement. If you're on Instagram, this podcast now has an Instagram that we just started. If you're on Instagram, this podcast now has an Instagram that we just started. If you're on Instagram, just go to The Mindset Mentor Podcast. The Mindset Mentor Podcast, that is where we're putting up video clips from this podcast. So if you want to follow us on there, you absolutely can. Today, I'm going to be talking about five-step process, a five-step process to stop overwhelm. Because let's be honest, everybody, there's a lot happening in the world right now. But there's also a lot happening for you right

Starting point is 00:00:52 now. And to be honest, there's probably always going to be. There's probably always going to be a lot happening in the world, two years, five years, 10 years, 20 years down the road. And there's probably always going to be a lot of stuff happening for you and to you, all of that in your life as well. So it'd probably be good instead of waiting for things to calm down, which I don't know if they ever will, to actually learn how to get better at dealing with overwhelm. So let's go ahead and go through that process. Five-step process, very simple, but it'll help you remember this, save this episode so you can always come back whenever you need to. The first thing that you want to do is breathe. The quickest way to change your body's state

Starting point is 00:01:37 is six deep breaths. You want to go in through the nose as deep as you can, and then you want to go exhale as if you're exhaling through a straw. So there's a long exhale. The breath, just so you know, is always the first thing to change in all state changes. The breath is the first thing to change. Whether you're excited, whether you're anxious, whether you're fearful, whether you're sad, whatever it might be, everything, every time your state changes, your breath is the first thing to change and then your mind and your body will start to follow. So the beautiful thing about knowing this and step number one being breathe and intentionally breathe is we're going to take a breath and change

Starting point is 00:02:17 our breath so that we can be in control of our state change, not our state change being in control of us. If we know that at every moment in time in our lives, we're in a state and we can change that state based off of how we breathe, then it's super simple to realize that we can be in control of a state that we're in that we don't want to be in. We can be in control of taking control of that and switching to a different state. And so as you're doing it, something that I like to do and a key that really helps me if I notice that I'm stressed or if I notice there's some fear or some worry or something coming up is to do the 60 breaths.

Starting point is 00:02:49 And as I'm doing it, think of something that you're grateful for. Think of something that you're grateful for. Think of someone that you're grateful for. Just think of something that you could be grateful for in this moment. It doesn't have to be huge. It doesn't have to be amazing. It could be just, hey, I just love puppies. Hey, I just love puppies. Hey, I just

Starting point is 00:03:05 love the fact that the sun is out today. And the reason why this is important is because when your emotion is high, your logic is low. And so if you're in overwhelm, which is really hard because you're already stressed out, but when your emotion is high, your logic is low, it's even more stressful because you know you should be doing something, but you can't figure out what it is that you're supposed to be doing because your logic is low. This is why if you're in a fight with somebody and you say something, and then an hour later, you're like, oh, shit. Yeah, I probably shouldn't have said that.

Starting point is 00:03:39 Why? Because your logic was low at the moment because your emotions were high. And then when your emotions start to die off, your logic was low at the moment because your emotions were high. And then when your emotions start to die off, your logic starts to come back. So it's really important to make sure that you realize you're in a state that you don't want to be in and you go, you know what, I'm going to change this state. Number two, write down everything in your mind on a piece of paper, pen and paper, write it all down. Get everything out of your head that you could possibly get out. Everything. Everything you could possibly. All of the BS that you got to do.

Starting point is 00:04:10 Everything that's stressing you out. The conversations that you're having in your head about, well, if I said this, she would say this. And if she said this, then I would say this. And back and forth and back and forth. Write down everything. Write down all of your thoughts. Write down how you're feeling in this moment. Write down why you're feeling that way. You know what? I'm fucking pissed off right now. Cool. Great. That's fine. We all get there sometime. Why am I fucking pissed off right now? This is the reason why I'm pissed off right now. And you start to write down your thoughts. You write down your feelings and you start to work through them. Writing it down allows the mind to release it and to let it live on the page. And it also allows you

Starting point is 00:04:47 to see something, which, you know, most people are visual learners. So if you can see what's going on in your mind, a lot of times you can actually start to work through it in the present moment. And so write down everything that's going on in your mind, everything, all the BS, the to-do lists, all the things that you're worried about, all of your fears, what you're pissed off about, your thoughts, your feelings, everything. Just write it all down in pen and paper. If you can get used to working through things in pen and paper, it'll make your life so much easier. I have a mentor of mine. He's the second richest person that I know. He's worth about $150 million and I never, ever have seen this guy without his journal. He's always has his

Starting point is 00:05:27 journal with him. And he's also like one of the kindest, sweetest, most amazing people. His goal is to donate a hundred million dollars before he dies. And literally he's got his pen and paper with him all of the time. And in the back of that, just side note, he's got all of his goals at the last page. So he can go through his goals every single day and see where he's tracking. So the reason why he's got his journal so he can write down everything that's going on in his mind. He admits it. He's not the smartest guy in the world, but if he can write it down, he can figure it out. And so write down everything that's going on in your mind, everything that you're overwhelmed about on pen and paper. Next thing,

Starting point is 00:06:01 with that pen and paper, ask yourself this question, what is my next best action to take? This is super important. You want to identify what the next action that you need to take is. Because usually when you're feeling overwhelmed, you are thinking about 46 different actions that need to be taken between now and the next two months, right? Like you're thinking about all of the action. And overwhelm literally is because you're overwhelming yourself with too many thoughts of things that you need to do. And you know that you don't have enough time right now today to get them all done. You know that it's going to take some energy to do all of these things. And so what happens is you've got to figure out what it is that's going on in your mind. And so you just,

Starting point is 00:06:43 you know, you've got 46 things going on in your mind. You've got five things that you need to do in your business. You've got seven things that you need to do for the kids when you get home. You've got 18 things that are wrong in your life. It's just too much. A human can only do one thing at a time. Multitasking is a lie. So what do you have to do? You have to identify and ask yourself the question, So what do you have to do? You have to identify and ask yourself the question, what is the next best action for me to take? And you identify what that action is for you.

Starting point is 00:07:14 So part of the reason why you're stressed out is because all of those things that you're thinking about can't be done all at one time. And so you're putting pressure on yourself to get all of them done quickly, but you know you're probably not gonna have all of the time to do it. Only one thing at a time can be done, not all of the things. And so what you want to do and you want to take time for is to literally get yourself to write down, hey, what's the most important next task? And then what we need to do, we need to take action on it. We're going to talk about that in a second, but that's not the thing

Starting point is 00:07:43 that we're talking about. So if we're at this point, right now, you're probably starting to feel much more calmed down. You're starting to feel a lot more, a lot less anxious, a lot less overwhelmed. And you at least have a little bit of a plan in place in front of you on a piece of paper, which is good. Will make you feel better because one of the things that makes you overwhelmed is that there's so many things that need to be done, but there's so many different plans that need to come with each one of those. So we've identified the first thing and we've identified what needs to be done and we've identified how to get there, all of that stuff. That alone should make you feel like, okay, hey, we've at least got a little bit of a plan. Now we know what we need

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Starting point is 00:10:20 honestly say I don't drink much, but I actually felt great the day after having a few glasses of wine. So give Z Biotics a try for yourself. Go to zbiotics.com slash mindset to get 15% off your first order when you use mindset at checkout. Z Biotics is backed with 100% money back guarantee. So if you're unsatisfied for any reason, they'll refund your money. No questions asked. And July 4th is right around the corner. So order your pack of ZBiotics so they get to you and your friends today before 4th of July. Once again, zbiotics.com slash mindset and use the code mindset for 15% off at checkout. Thanks ZBiotics for sponsoring this episode. So step number four, before we take any action and mark that thing off the to-do list is to physically get your body moving. Physically get your body moving. Do jumping jacks, do push-ups, do, you know, go for a walk if you need to.

Starting point is 00:11:11 A lot of times we're feeling overwhelmed and it is when we're thinking about all the things that need to be done, but we're not doing them. A lot of times we're overwhelmed just because we don't actually want to get up. Like we're like comfortable on the couch and we're like, oh shit, I've got so many things I've got to do today. But subconsciously you're going, but I'm so freaking comfortable. I don't want to get up right now. Right? So usually we're overwhelmed, not when we're doing the things that need to be done.

Starting point is 00:11:37 We're usually overwhelmed. We're being a lazy ass and we're, you know, not doing the things that need to be done. So usually on the couch doing nothing, that's when it'll hit you, right? So what do you need? You need some sort of forward motion in your life. You need some sort of momentum. And so instead of taking action right away on the thing that's on the piece of paper, let's just get our physical body moving. Let's just get the body moving. Whatever you need to do. Jumping jacks, pushups, go for a walk, do whatever it is you need to do. Do some squats, turn on your favorite song and dance around like an idiot for three and a half minutes,

Starting point is 00:12:09 whatever it is you got to do. Because action creates more action. Inaction creates more inaction. So if you're sitting on the couch feeling overwhelmed, but you're at your desk and you're not doing a whole lot and you haven't been doing a lot for 45 minutes because you've been so stressed, you have been inactive. How do we get the body moving? How do we get the blood pumping so that we can get to the point where now we at least feel like we have a little bit of momentum on our side? We have a little bit of action. We've moved just a little bit. The needle's moved a tiny bit. And also your blood's pumping. You're much more likely to be able to go and take action now that your blood is pumping. Your heart rate's up. You're good to go.

Starting point is 00:12:46 So that's the important thing. Just figure out a way. Get your physical body moving. Run up and down the stairs. Do some jump jacks, do some pushups, do some squats. Put on a song, dance around like an idiot. Whatever it is that you wanna do, do it. And number five, look at that piece of paper,

Starting point is 00:13:02 realize that you can't get all of them done, but you will get them, you can't get all of them done right now, but you will get them done. And how are you going to get them done? One by one, one by one, one by one. And so number five is to take action on the first thing that you identified in. Number three, take action on that one thing, whatever it is you need to do, because now you've got some body movement and you ride that momentum into taking action on the most important actions you have. One thing and only one thing. Let me repeat myself. One thing and only one thing. One of the things I noticed among people is that most people live their lives like they're a shotgun

Starting point is 00:13:40 and you want to learn to live your life like a sniper rifle. Let me explain what I mean by that. You know, if you've ever shot a shotgun before, if you've never shot them, let me explain how both of these work. A shotgun has a shotgun shell, and inside of that shell has a bunch of little beads, and it blasts 100 beads all over the place, 60 beads all over the place, whatever they are. So it's a wide boom, goes all over the place, but the further that something gets away from it less likely that one of those little beads is actually going to kill it right a sniper rifle is one bullet and that thing can go a few miles and take something out and so what you want to do is you want to stop being a shotgun and you want to start being a sniper rifle you've want to i've been saying this

Starting point is 00:14:19 a lot lately especially people that i've been, is you want to narrow your focus so you can expand your capacity. Think about that for a second. Narrow your focus so you can expand your capacity. Because if you think about it, a lot of times you're overwhelmed just because you're spreading yourself too thin. You ain't got enough peanut butter for that bread. You're spreading yourself so thin. So instead of worrying about spreading yourself so thin, it's like, hey, thin. So instead of worrying about spreading yourself so thin, it's like, hey, how can I narrow my focus but expand my capacity? I could do one thing but bring all of my brain power to it instead of trying to do 10 things at once, instead of thinking about 10 things at once. You need to become like a sniper rifle and put all of your energy, all of your physical energy, all of your mental energy, all of your thoughts, all of your everything, 100% into you, into that one task. That's all you have to do. Do one thing and one thing only.

Starting point is 00:15:11 It's hard to get overwhelmed when you're only thinking about one thing. And now some of you are going, oh my God, Rob, there's no way I'll ever be able to think about one thing. You don't know what goes on in my brain. I have all of these things going on. I've got this and I've got this and I've got this. I understand everybody's brain is like a shotgun at first. And it takes time to train it to go, I'm going to do this one thing, this one thing only for right now. And that's it. For the next 30 minutes, I'm only going to do this one thing. And if you focus on being like a sniper rifle, it'll make it so much easier to get things done and to not feel overwhelmed. So you take action on that one thing and put all of your energy, all of your mental focus, everything that you can into that

Starting point is 00:15:48 thing. Get it done and then guess what you do? You go back to that list where you put all of your thoughts and feelings and emotions and to-do lists and all the BS and you look and you say, okay, what is now the next most important thing that you do? And what do you do? Once again, you're not a shotgun. You don't do all of them once. You do one thing. You identify what the next most important thing that you do? And what do you do? Once again, you're not a shotgun. You don't do all of them once. You do one thing. You identify what the next most important thing is, and you do that next most important thing. It's really not that hard. What it's about is becoming aware when you're feeling overwhelmed, first off, becoming aware why you are feeling overwhelmed, and then identify what it is that you need to do next. And if you use this

Starting point is 00:16:25 five-step process of the breathing, of writing down everything with pen and paper, of figuring out the next best action to take is, by getting your body moving and to actually getting yourself to take action on that first thing, you will start to notice your overwhelm will get smaller and smaller and smaller because you cannot do all of the things in the world at once. But you can do one thing right now and then do the next thing and then do the next thing. If you can get really good at single tasking and getting your brain and your body coherent so that you can get these things done, you will be like a superhuman among all of these people who are so highly distracted today's day and age. So that's what I got for you for today's episode. If you love this

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Starting point is 00:17:31 So if you would do that, I would greatly, greatly appreciate it from the bottom of my heart. And as always, I'm gonna leave the same way I leave you every single episode. Make it your mission to make someone else's day better. I appreciate you and I hope that you have an amazing day.

The Mindset Mentor - 5 Ways to Stop Being Overwhelmed

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