Critical Resource: Overwhelmed

Here is a list of things you can do right here and right now, when the crippling feeling of being overwhelmed creeps through your heart, body and mind. Please note that we sometimes need a helping hand, and nothing is wrong with that. If you feel like you need someone right now, and nobody of your support humans is available, please have a look here:

1. First, find a place where you can be for yourself and sit down, or lay down.
2. If you sit, place your feet on the ground and your arms on the chair, or place them softly around your belly. You can also place your palms on your upper arms, making a cross over your chest.
3. Start to focus on the feeling your body has, where it is touching the surfaces of the chair/bed/floor.
4. Start taking in a long breath in, when your lung is filled take an extra breath on top – this might be only a very sharp and small one – your body will now exhale with a “sigh”.
5. Repeat this “sigh” for 3–5 times, each time trying to inhale slower.
   • This might already trigger your body to release tears, if they come, let them come.
   • Whatever has been built up, if you feel like crying, do it and proceed when you feel ready. Do not force yourself to suppress the tears, they are important.
   • Try breathing deep and slow (nose in, mouth out with slightly closed lips), hold your belly or place your hands on your upper arms, slowly stroking your upper arms up and down in small movements.
   • Repeat mentally:
     • I am safe where I am.
     • My body protects me, and I am grateful for it.
     • My tears and my feelings are valid.
     • I have been hurt & I am stressed – I am allowed to feel it right here and now.
     • I allow the pain to flow and leave.
     • [repeat for 3-5 Minutes]
6. When the tears start to flow slower, look into your room /or at your surroundings, and start counting things you see.
   • Move your view and let your head follow it slowly.
   • “I see….a red book….I see a brown table…I see the blue sky….I see flower on the table…” etc.
   • Make sure to scan your surrounding and move your head from outer left to outer right from where you sit/lay.
   • Try to look at 10-15 different things, while breathing slowly.
7. Listen to your body, how does it feel now? Can you feel the ground below you?
8. Try to scan your body from toes to head, slowly, focusing on how it feels. Imagine a glowing light that wanders through your body where your focus is and relaxes the muscles there.
9. You can close your eyes and just witness how your body breathes relaxed.
10. Stay in this for a few minutes.
11. When you are ready, start to move your fingertips slowly, then your toes. Start wiggling with your legs and arms, gently moving them.
12. Open your eyes and take a deep breath, giving it a last sigh.
13. You should be back now ♥

1. Go to the next bathroom and let the water flow as cold as possible. Collect water in your hands and dip your face into the water. Take as much water as you need until you feel your face being icy.
2. Put your clothings on and get out of your current building.
3. Start walking outside, tracking things you see while walking.
4. When you are ready, call someone or text someone who might be available for you.
   • If there is nobody, use one of my crisis services here:
   • Do not feel bad to contact anyone! Especially, these help services are here to do exactly this. They are trained in connecting with people who go through a mental/emotional station. It is their job, so please do not hesitate to use their service!

Okay, my dear, brave soul – I hope this helped you and I hope you are feeling better by now. 🙏I know these feelings can be quite scary, and maybe it was your first time experiencing this – but despite that, I cannot see you right now, I am sure you did great.

If you have experienced these emotions first of: They are absolutely okay, and you shall never feel shame or guilt for them, yes? They are very, very normal. Depending on where they came from, they might be even old and your system stored them until now. However, it might be for you, it is good that the feelings are flowing and coming out.

A normal, profit-orientated blog would now want you to read more and spend more time here, but I don’t. I want you to be okay, so please – do something now that feels good for you and brings you joy.

If everything feels too much right now, and you are sleepy – this also is very, very normal. See if you can get your hands on something to drink, something small to eat, and maybe retreat for a small nap.

You did well, small warrior.

Rest now, and come back when you are well again.

~Alka.