Feeling overwhelmed? How to reset and go forward

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Time to read: 4 minutes

Hi Reader

How do you keep making progress on your goals when you start to feel overwhelmed?

It doesn't matter if the trigger is a change of circumstances, a confidence wobble, a setback, or a decision you just feel you can't make. Identifying when you're starting to feel overwhelmed, then having the tools to do something about it and move forward, might mean the difference between staying stuck and making ongoing progress.

So what does this look like in practice?

Well it's not the "macho" kind of resilience you might see talked about elsewhere. The one where you push through the pain, refuse help, suppress your emotions, and generally ignore your personal wellbeing for the sake of achieving your goals.

This is about something better. Something that’s kind, balanced and sustainable.

A resilience that helps you create the headspace and take self-care when you need it. Then how to get refocused on your goals with fresh energy. And to use what you learn to make it easier for next time.

And to bring this to life, I'll use a recent personal example to show you how I do this.

Let's dig in.

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My recent overwhelm wobble - and how I got out of it

Getting stuck

I've been going through an intensive and productive period in my coaching business:

• Building the frameworks and content for a new Ambition Accelerator programme
• Having a ton of conversations with prospective group members
• Supporting some new 1:1 coaching clients
• Improving my systems and processes
• And a whole lot more

But despite this all being fully aligned to my goals, I started to feel out of sorts.

I was focused on the key activities. But I was also concerned about things I'd deprioritised and wasn't making time for. I found myself thinking through all the ways that things might pan out. Then I started to struggle with focusing on one thing. I started to procrastinate...

That was the sign.

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Spotting when things start to go off track

LIke a bad poker player, I know I've got some "tells". Only in this case, they're the signs that indicate I'm drifting off track. Things like:

• Low focus and energy
• Procrastinating and flipping between tasks
• Future-gazing and, when left unchecked, catastrophizing

When I spot them - or others I'm close to start to spot them before I do - I know it's time to make a change.

So what did I do?

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Getting back to basics

When I get off course I start with a reset. And that alway means putting myself first:

Better sleep, healthier food, quality family time, and getting outside for nature and fresh air.

I also know I need to "reduce my inputs". I don't need more information. My brain needs time to process what's already there

So on the walks, I won't be listening to podcasts like I usually do. I'll spend less time reading new things. I'll stop defaulting to reading the news when I get a spare few minutes.

All these things create time and mental capacity. They stop the wheels from aimlessly spinning. They reduce stress.

Then I'm in a place to do something more productive.

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Building back up

After creating that time and space I'm able to focus more clearly. I'll have reflected on what's been going on.

In this instance, two thing had happened:

1. I'd lost sight of my immediate priorities and had taken on too much.
2. I'd started to get wrapped up in things I couldn't immediately control.

So I went back to my goals and plans.

My immediate focus is geting the Ambition Accelerator off to a great start. That meant focusing on finding the last few people to take part. And building out the programme outline. All the other coaching business plans I've got - while exciting - need to take a back seat for a while. It's the right plan for now

Then I needed to get my head back into the present. I'm building the programme as we go because feedback from the first cohort is going to be so important. But as someone who's used to having things finished before they see the light of day, this felt odd. I'd started to worry about whether I should build more up front and what might happen in the sessions.

So I reminded myself why the approach I'm taking is important - and the right one. I even shared a post publicly to capture those thoughts - because public accountability is a powerful forcing function for me. And guess what, it resonated strongly with people so that was a great sign too.

Now I'm back on track and moving forwards with focus, energy and pace.

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Flattening the amplitude

But there's one more important point here.

If I'd left those initial challenges unchecked for longer, I could have gone days or weeks before realising what was up. I'd have dug a deeper hole for myself. And it would have taken more time to realise, to take the reset actions, and to get back on track.

The trick, for me at least, is twofold:

First, it starts with setting up good routines in the first place. Those things I go back to (rest, nature, good eating) are built into my regular routines. Even if I drift from them sometimes.

Then it's about being tuned into those initial tells. They're the early warning signs that things are moving away from the ideal. So then I can take action quickly, reduce the impact and course correct.

I might still have those highs and lows, but I'm able to reduce the amplitude and keep to a much more stable and resilient form of focused progress.

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Process recap

So let's take a step back. If you're finding yourself drifting towards overwhelm or anxiety about a goal, try these four steps:

1. Tune into your own tells: What are the signs that indicate you're getting off course? You can even build a check into your end of week reflection.
2. Go back to basics: What are the steps that you need for a reset? Know what steps to take to put you first again and create some mental space.
3. Build back up:. Go back to your goals and priorities to get refocused, so you can go forward with a renewed clarity, energy and pace.
4. Reduce the amplitude: Learn from the wobbles to build a more sustainable routine and notice the tells much earlier, then take corrective action quickly

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Important:

I've worked through these things over many years and with the help of coaches, mentors and family. Don't do these processes alone early on - they're far more powerful with a trusted partner to help with the reflection and insight.

And if your overwhelm might be something bigger, like anxiety or depression, then please make sure you talk to someone and get appropriate help. These pages are a great starting point if you need them: https://www.nhs.uk/every-mind-matters/ | https://www.mind.org.uk/

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Wrap up

When we're pushing towards big, ambitious and purposeful goals, it's not always plain sailing. We can put a lot of pressure on ourselves and the journey isn't without challenges.

When that leads to signs of being overwhelmed, it's important to take steps to rest and reset. It can lead to making better progress in a more harmonious and sustained way.

And the more you tune into your signs, the more you'll spot them earlier and take action more quickly.

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So here's this week's question to leave you with:

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If you've been on the fence about Ambition Accelerator but want to know more, it's not too late. Just drop me a reply or book a catch-up call and we can chat.

It could be just the thing you need to overcome that sense of feeling stuck and unlock your bigger, purposeful impact. All in a sustainable and anti-hustle way.

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Thanks for reading. Stay ambitious.

Rob

Sparked Ambition Ltd

​linkedin.com/in/robstubbs​

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