5 Tips to Manage Overwhelm
Sinead Rafferty
Empathy Matters! Elevating the Careers of Highly Sensitive & Empathic Professionals: Career & Purpose Coach | Empathic Leadership | Neuroinclusion | Entrepreneurship | Alignment
INSIGHT to deepen your understanding.
Overwhelm is the feeling of being overloaded—mentally, physically, emotionally, energetically - leaving you drained, unfocused, or disconnected from yourself. (‘spacey’).
It is hard to think clearly, stay present, or maintain emotional equilibrium, often leading to a strong desire to retreat or shut down.
Recognising the signs is the first step to managing and preventing it.
Remember this - you must Get Up Ahead Of It - that is what energy management is all about.
INSPIRATION to connect you to YOUR journey.
5 Top Tips for Dealing with Overstimulation & Overwhelm - especially at familly or social gatherings.
#1. Set an Intention Beforehand.
Take a few quiet moments to visualise the gathering.
Set a clear intention for how you want to feel and how you want to engage.
E.g. I will focus on staying grounded, compassionate, and connected to my authentic self.
(1- 3 words very effective).
This intention acts as your energetic anchor throughout the event.
#2. Protect Your Energy.
Before heading into the gathering, meditate, breathe deeply and surround yourself with a protective shield of light.
This "energy bubble" filters what you absorb, allowing warmth and love and empathy to flow while deflecting negativity or overstimulation.
#3 Arrive Grounded and Centered
Spend 5–10 minutes before the event practicing a grounding exercise, visualising roots connecting you to the earth & focusing on your breath.
Arriving in a calm state will set the tone for how you navigate interactions.
Arrive feeling like YOU.
#4 Plan Your Personal Recharge Breaks.
Consider moments where you can step away to recalibrate.
A quick walk, visiting the bathroom to breathe deeply, or stepping outside for fresh air - these breaks will help you stay balanced and grounded.
Reconnect with your anchor energy.
#5 Have an Exit Strategy.
Be proactive about your time and energy limits. Decide in advance how long you’ll stay, and don’t hesitate to leave early if you feel overstimulated.
Frame your departure in your mind as self-care, not avoidance
— this allows you to prioritise your well-being (and makes it about you).
By preparing energetically, you can approach family gatherings with clarity and resilience to create a more fulfilling & positive experience.
Need further support in this area?
Energy Management and manging overwhelm is essential for HSPs and Empaths and if you leave it as an afterthought, it will come back to bite you in the form of exhaustion, overwhelm and burnout.
To help HSPs and Empaths remove resistance & embrace flow, I created a micro course:
It is hard to think clearly, stay present, or maintain emotional equilibrium, often leading to a strong desire to retreat or shut down.
Recognising the signs is the first step to managing and preventing it.
Remember this - you must Get Up Ahead Of It - that is what energy management is all about.
INSPIRATION to connect you to YOUR journey.
5 Top Tips for Dealing with Overstimulation & Overwhelm - especially at familly or social gatherings.
#1. Set an Intention Beforehand.
Take a few quiet moments to visualise the gathering.
Set a clear intention for how you want to feel and how you want to engage.
E.g. I will focus on staying grounded, compassionate, and connected to my authentic self.
(1- 3 words very effective).
This intention acts as your energetic anchor throughout the event.
领英推荐
#2. Protect Your Energy.
Before heading into the gathering, meditate, breathe deeply and surround yourself with a protective shield of light.
This "energy bubble" filters what you absorb, allowing warmth and love and empathy to flow while deflecting negativity or overstimulation.
#3 Arrive Grounded and Centered
Spend 5–10 minutes before the event practicing a grounding exercise, visualising roots connecting you to the earth & focusing on your breath.
Arriving in a calm state will set the tone for how you navigate interactions.
Arrive feeling like YOU.
#4 Plan Your Personal Recharge Breaks.
Consider moments where you can step away to recalibrate.
A quick walk, visiting the bathroom to breathe deeply, or stepping outside for fresh air - these breaks will help you stay balanced and grounded.
Reconnect with your anchor energy.
#5 Have an Exit Strategy.
Be proactive about your time and energy limits. Decide in advance how long you’ll stay, and don’t hesitate to leave early if you feel overstimulated.
Frame your departure in your mind as self-care, not avoidance
— this allows you to prioritise your well-being (and makes it about you).
By preparing energetically, you can approach family gatherings with clarity and resilience to create a more fulfilling & positive experience.
Need further support in this area?
Energy Management and manging overwhelm is essential for HSPs and Empaths and if you leave it as an afterthought, it will come back to bite you in the form of exhaustion, overwhelm and burnout.
To help HSPs and Empaths remove resistance & embrace flow, I created a micro course:
COMMUNITY to connect & grow with a supportive network of like-minds.
Each month I host a gathering for Highly Sensitive & Empathic professionals:
The Empathic Growth Circle.
This free monthly meetup is designed to support empathic leaders and professionals, deep thinkers and changemakers to leverage theie innate strengths and align with their true path.
Why join us?
?? Enhanced Focus on Empathy & Growth: We’ll dive deeper into validating and empowering your unique strengths as an empath, helping you leverage your sensitivity in both personal and professional spaces.
?? Connection with Like-Minded Professionals: Meet others who value empathy as a strength and are eager to connect, share, and grow.
?? Guided Tools & Support: Our new format includes grounding exercises, insightful discussions, and practical strategies tailored to highly sensitive and empathic professionals.
January Topic = we're kicking off the year with:
Aligned Ambition - Goal Mapping for an impactful 2025
Mark your calendar!
When: January 16th, 4pm GMT
Where: Zoom
For more info and to register: https://www.sineadraffertycoaching.com/empathicgrowthcircleregistration
TOOLS to elevate your career/business journey.
Bravely Be You.