This has been a wonderfully busy month spent learning new things about self-publishing a book, keeping it moving along in the process, meeting with new and returning clients, juggling communications for speaking engagements, and meeting with my own coaches. Yes, I still have coaches, because we’re all a work in progress. I’ve also been on extended travel so that makes life a little more of a challenge.
Travel tends to wreak havoc with my routine and my to-do list, which makes me feel unorganized and overwhelmed. When I feel overwhelmed, I don’t always think clearly and efficiently about how to best accomplish the next task. Thankfully I do have the tools to deal with these feelings of overwhelm and I’m not afraid to use them! If you ever find yourself in a similar state, here’s a good way to reduce the overwhelm and get back on track.
As soon as you recognize the feeling, stop and take a slow, calming breath. Be kind to yourself and know that taking five to ten minutes to get out of this mindset is worth its weight in gold and will save you time in the long run.
Step by step:
- First, notice what you are feeling. Is it frustration, anger, guilt, heaviness, exhaustion, general overwhelm, or something else?
- Second, once you’ve named one or two feelings, notice where you feel it in your body. It might be your stomach or chest or throat or head or somewhere else.
- Third, guess the level of intensity of the feeling on a scale of 0 to 10, where 0 is no intensity at all and 10 is extremely intense.
- Next, if your intensity is an 8 or above, begin Tapping on all the Basic Recipe points without words. As you Tap, notice where you are, notice the air temperature, feel where your body is in contact with the surface supporting you, notice the color of the walls around you as you Tap from point to point. (See the Basic Recipe post for a reminder of the Tapping point locations.)
- After a few rounds of Tapping on all the points without words, notice if your feelings have changed and estimate the level of intensity again. If your intensity is still an 8 or above, continue Tapping without words for a few more rounds.
- Once you are a 7 or below, start Tapping using the Basic Recipe and include the setup statements and reminder phrases for as many rounds as you need to get your intensity as close to 0 as possible.
- When you are Tapping, use very specific words to describe exactly what you are feeling and where you are feeling it in your body.
- Take a slow, calming breath and notice how you feel. Repeat the Tapping sequence if the feelings or their locations have changed or are still intense.
After Tapping, you should feel calmer, relaxed and more focused. You’ll feel more in control and less overwhelmed so you can clearly decide what your next best action is.
If this has prompted questions about exactly how to use breathing and Tapping to release feelings of stress and overwhelm, please send me an email with your questions. I’ll be doing a few videos to answer questions that I’ve been getting lately. I’d love to include your questions.
Keep Calm and Tap On!