I Feel Overwhelmed by Everything — A 10-Minute Nervous System Reset for Anxiety

Everything is too much right now. The messages, the list, the things you haven't done yet and the things you haven't even started. Feeling overwhelmed by everything, all at once. I know that feeling.

And for the next ten minutes, none of it needs you. Just this. This is calming anxiety. I'm Martin.

If overwhelmed hits you midday, the instant calm session in the anchored app is there in seconds. No waiting, no logging. But right now, let's just breathe together. This is your nervous system reset for the next ten minutes.

A few rounds of deep breathing for anxiety. Using a pattern called 4-7-8. We breathe in for through the nose holding for 7 and then out for 8. You don't need to get it perfect.

So with me, ready? Breathe in through the nose 2, 3, 4, hold 2, 3, 4, 5, 6, 7.

And out now through the mouth 3, 4, 5, 6, 7, 8.

Just relax that the shoulders drop, loosen the jaw. And again, with me, breathe in 2, 3, 4, 4, 4, 4, 5, 6, 7.

Exhale 2, 3, 4, 5, 6, 7, 8.

One more time. Just relax. Maybe a little smile on the out breath. Feel that.

Breathe in 2, 3, 4, 5, 6, 7, 8. Four, pause 2, 3, 4, 5, 6, 7.

Release 2, 3, 4, 5, 6, 7, 8.

Now here's what I'd like you to know. You don't have to deal with everything at once. That sentence sounds so obvious, but when you're overwhelmed, your mind doesn't believe it. It tries to hold the whole list in view at the same time.

Every task, every worry, every person needing something from you, all lit up at once. No wonder it feels unbearable. Everything can hold that much light. Carming an overwhelmed mind doesn't start by fixing everything.

It starts by choosing one thing. So picture a torch in a dark room. You're not trying to light the whole room at once. You never were.

You just move the beam to one thing. Not one email. This one breath. This one cup of tea.

Everything else is still there. It hasn't vanished. It's just standing quietly in the dark, awaiting its turn. Not demanding anything from you right now.

Move the torch. One thing at a time. It's the whole practice. So when this finishes, when you're ready, just one small task and then be kind to yourself.

And now, within this moment of stillness, this gift of time from you to your soul, visualize these words in your mind's eye. Repeat them softly or silently once you hear them. Feel them on your tongue. And allow them to find a space deep within your soul.

I do not have to deal with everything at once.

I can move the light to one thing at a time.

This moment is enough for me to handle.

Everything else can wait in the dark a little longer.

I am allowed to do one thing at a time.

I can move the light to one task and one task only. And now, just float. Simply be within this moment. Feel the warmth of your own love truly.

You are allowed to let go of the negativity and mistakes, the regrets of your past, taking with you the knowledge learned and to truly live your best life. So once more, imagine and repeat. I do not have the deal with everything at once.

I can move the light to one thing. This moment is enough for me to handle.

Everything else can wait in the dark a little longer.

I am allowed to do one thing at a time. I can move the light to one thing and one thing only.

To help you focus, to keep this thought with you over the days and weeks ahead. Here are your three daily caring tips. One, when you feel overwhelmed, write down everything on your mind, then pick just one thing to do next and ignore the rest of the list for now. Two, before you check your phone in the morning, take three slow breaths with a longer out breath than the in breath.

Three, when a task feels too big, ask yourself. What is the smallest possible next step and do only that?

Now allow yourself to come back into the room for a moment. This is grounding for anxiety, just noticing where you are. Feel your feet on the floor. Place your hands, your hair, not in the list, not in tomorrow, but right here.

You don't have to hold it all, you never did. So wiggle your fingers and narrow your toes. Breathe in, hold, breathe out, stretch out the arms, roll the shoulders and when you are ready, gently open your eyes. Just move the light to one thing, that's real anxiety relief and it's enough for now.

If this helped you, in the app anchored, which is what I've written for this podcast, the next overwhelming moment is in there to help you unwind. And if someone you know is carrying too much today, why not share this episode with them? Have a lovely day my friend, truly. I know I mentioned and could the app, but it's everything and it could be just what you need.

And for the price of a large maca, you get a whole month's worth, $5.99. All of this, advert free plus so much more. Why not check it out? Thanks.

I'll be right here with you again tomorrow. So as always, in every thought, every word, every action, be kind.