Feeling overwhelmed? How to tackle any task with ease in 6 steps

You know the feeling when everything is just flowing smoothly, life feels on track, you're thriving, and then suddenly - shock. A big project deadline came in, an insurmountable task is ahaed, or personal struggles that throw you off balance. It doesn't take much to feel overwhelmed, maybe even anxious. And suddenly, you find yourself stuck.

I recently faced the challenge when a 3-year-long project unexpectedly got a much earlier deadline. Everything was flowing, but this sudden shift just threw me off track. Good thing, I've developed a strategy to tackle overwhelm, and I've come back almost immediately into progress mode. And knowing I have this strategy makes every challenge feel less drowning than it used to.

If you're also done with feeling stuck in overhwelm, keep reading and steal my 6-step process.

Image courtesy to Marissa Grootes

Step 1: Exit distraction mode

Nowadays with all the distractions at hand - namely doomscrolling and binge-watching - we do exactly that whenever it gets uncomfortable to sit with our thoughts: distract ourselves. But let me tell you in the best tough-love manner possible: you won't progress if you don't process.

Step 2: Calm your mind

Without distraction, you will find your mind filled with so much noise you're not used to have. But when there's too much noise, you won't be able to listen to your inner voice. Don't pressure yourself to find "the" solution right away. Sit with your feelings and embrace the silence.

Consider doing some breathwork - it's scientifically proven to calm your mind and body by stimulating the parasympathetic nervous system. You could try boxbreathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat), or meditation (I use the "Medito" app - completely free with great courses and daily meditations). Other options could be taking a hot bath or shower, coloring, or listening to calming music. Just make sure to do something that grounds you.

Step 3: Identify the root cause

Once the symptoms are treated, we have to tackle the cause. Anything else is just a temporary fix. This is were you have to go deep - think about what really triggers you. Combine this with a self-care activity - my personal choice is walking outdoors. But you could also have your favorite hot drink, or maybe journal. Or bring your hot drink along the walk (because, why not?). As you physically wander, let your mind wander. How will you know that you identified the root cause? You will feel it when you've got it.

Step 4: Accept the struggle

Now that might sound a bit woo-woo, but it does work wonders and you will feel so much better. Remind yourself that struggling is part of being human and an essential way for personal growth. Reframe "why is this happening to me" to "what can I learn from this". Don't view the struggle just as a setback, but a step forward for you to evolve.

Step 5: Focus on the first step

When you want to climb a mountain, you have to focus on your first step. And then the next. What can you easily do next to move one step closer? Beware, it does not have to be a big step to progress faster - you don't rush up the mountain faster than you know you can. It will only lead to exhaustion and ultimately, you will be even slower or might even return. But we won't let that happen anymore. So ask yourself what you can easily accomplish. Not only will this move the needle forward, but you actually start a forward momentum.

Step 6: Plan it out

Okay, I admit it - I love planning. It gives me peace of mind, and once I've planned things out, I don't have to keep everything in my head. It frees up precious mental capacity which you can then use for working through the next step. To stick with the mountain metaphor: you have to know the way, but then you just focus on the immediate next part of the path.

So here's what you're going to do: take your favourite planner, be it physical or digital, and outline the next steps. Then, plan the next 1-3 steps in detail. The further you go, the more rough the plan can be. When you're approaching the 3rd step, plan out the next few points on your roadmap in detail.

Now let me clarify: You want to have a plan, but this is only a guideline - keep it flexible. You don't know yet if you have to adjust to any changed circumstances.

With your roadmap at hand, now's the time to let your worries go and know that you've accounted for everything you can do right now. Know that this is your personal map you can follow along and come back whenever you need some guidance.

Some additional tips:

• I've mentioned it just before, but it's really important: focus on what you can achieve easily, not on doing as much as possible. Make the plan work for you, not against you.

• Don't worry about potential problems that might pop up along the way. You're not there yet. If you worry now, you will either worry twice or for nothing.

• Celebrate: because you've worked through it. You gave yourself the support and self-love you needed to work through the challenge. Be proud of that and embrace this good feeling.