Overwhelmed

Symptoms

and Techniques

to Overcome it

Your Coachee feels stressed out as too many things to handle in parallel and can’t think clearly what to focus on.

Self-Care

​Self-care is the number one priority when feeling overwhelmed. The Wheel of Happiness is an introspective tool to help the coachee visualise all the important levers of happiness in his/her life: gratitude, sleep, nutrition, exercise, mindfulness, acts of kindness, social connections, learn and explore. This helicopter view allows to shift priorities if need be. 

Ask your Coachee to draw his/her wheel of happiness grading for each area, the happiness level today and the targeted level. Analyse which areas have the biggest gaps between the 2 levels (today vs targeted) and reasons why.

GoMasterCoach app, including Wheel of Happiness

The Box Breathing

The Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It is a very effective powerful stress reliever and can heighten performance and concentration. It’s also called four-square breathing.

Tell your coachee to: "Close your eyes. Breathe in deeply by the nose for 4 seconds, hold it for 4 seconds, breathe out by the mouth for 4 seconds, hold it." [Repeat]. 

GoMasterCoach app, including Tools and Programs

The Eisenhower Matrix

The Eisenhower Matrix, also referred to as Urgent-Important (UI) Matrix, will help your Coachee decide on and prioritize tasks by urgency and importance, sorting out less urgent and important tasks which he/she should either delegate or not do at all.

Ask your Coachee to list his/her tasks positioning them in the matrix below. Analyse where most tasks are, then for each quadrant, do as mentioned: 

GoMasterCoach app, including Eisenhower Matrix 

Common Symptoms

  • Anxiety

  • Dreading

  • Indecision

  • Rushing through life

  • Not taking care of himself/herself

  • Procrastination

  • Inability to say no

  • Avoidance and escapism

  • Unfocused attention

  • Irritability

  • Isolation or Loneliness

  • Health issues

  • Sleeping issues

3 Techniques

to Help Overcome Being Overwhelmed

Sources:

  • The Impostor Syndrome: Becoming an Authentic Leader, by Harold Hillman, Chris Abernathy, et al

  • The Mindfulness Workbook for Addiction: A Guide to Coping with the Grief, Stress and Anger that Trigger Addictive Behaviors (A New Harbinger Self-Help Workbook), by Rebecca E. Williams PhD and Julie S. Kraft MA

  • Coach's Casebook, by Kim Morgan

  • Compassion for All Creatures, by Janice Gray Kolb

  • Perfectionism: A Practical Guide to Managing "Never Good Enough", by Lisa Van Gemert

  • The Fulfillment of All Desire, by Ralph Martin

  • Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar

  • The Disease To Please: Curing the People-Pleasing Syndrome, by Harriet B. Braiker

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