When we care about making an impact and performing at our best, we want to do more and be more, but at what cost?

Research shows that 66% of leaders experience overwhelm. It’s such a common challenge for high-performing individuals that it feels like there's no way around it.

But that's not true. Overwhelm is not a price that we need to pay for performance and success. It's a sign that we need to pay attention to. It's a sign that something needs to change.

How is that?

Well, when we touch something hot, we feel pain, right? That’s a sign that we need to stop before we burn ourselves.

When we feel the heat of overwhelm, that’s a sign that we need to stop before harming ourselves further.

Stop what? Let's check:

#1: Stop Living in Your Head:

Feeling overwhelmed is a warning that you’ve been spending too much time in your head! You got caught in the trap of overthinking, ruminating, and catastrophizing.

When we stay in that stage for long, we reach a level of cognitive overload, of "decision paralysis".

And when we finally make a decision, research shows that we probably wouldn't feel satisfied with our decision and that we would even regret it.

What to do then? Get out of your head and into your body:

1. Move your body: Movement releases endorphins and improves your mood and focus. No matter how busy your days are, put it in your schedule. It doesn't need to be a full hour exercising at the gym or walking - light stretching between calls can be enough.

2. Breathe with intention: Do you know that the way you breathe directly influences your energy? Whether you want to calm down or whether you want more energy, you can adjust your breathing to make it work for you. (check our post “losing control? start with your breath” for more).

3. Tune into your senses: Any one of your senses - i.e., feel the food in your mouth when eating, focus on the other person's voice when you’re on a call, or feel the pen in your hand during that meeting.

   However you do it, make sure you're occupying all the real estate that you have - all of your body, not just your head.

   That's the first step to breaking the cycle of overthinking and creating a sense of calmness and clarity.

#2 Stop Focusing on the Wrong Things:

Did you notice? Whenever you feel overwhelmed, there is also a sense of feeling stuck and helpless.

And when you check, you'll find that you can't find a way around it because you’re not supposed to. It's not up to you.

Check what you're thinking about. What you're focusing on? It might be that you're thinking about the future, or that meeting 2 weeks ago and how you could have done better. Or what that person might be thinking about you. Whatever it is, notice that more often than not, it's something that is not under your control.

So check and adjust.

How to do that?

Redirect your focus on what you can control.

Or to be more concrete, take responsibility for your thoughts, feelings, and actions.

Your biology is built so that it can process and let go of any feeling in a matter of minutes. If the feeling lingers for longer, you are feeding it with your thoughts. Not facts - thoughts.

And I'm not saying here, to resist the thoughts or get rid of them. That would be counterproductive. What I'm saying is to choose which ones to follow.

Follow the ones focusing on solutions rather than problems.

Follow the ones focusing on HOW you can make it happen rather than WHY it is not happening.

When you feel like you're losing control, it might simply mean you're focusing on things not under your control. By switching your focus, you can reduce feelings of overwhelm and create a sense of empowerment.

#3 Just Stop:

Stop it all - frequently and for short periods of time.

Let me explain.

When we're in a state of overwhelm, we can feel as if we can't see our way out of it, right?

Well, our vision may be the cause - literally.

Neuroscience tells us that prolonged focused vision (as when we focus on screens or even a piece of paper) increases the secretion of norepinephrine, and that keeps us in a state of stress and vigilance.

Research shows that staying in this state for more than 60-90 minutes can take a toll on us. It can lower our cognitive functions and increase stress and anxiety levels.

So, to give our brain (and body) a chance to reset and recharge, we need to break that state.

And the best way to do it is to frequently shift from focused vision to peripheral vision.

Peripheral vision is when we widen our field of vision. It's the ability to see objects outside of the direct line of vision, allowing for a wider view of the environment.

Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, has conducted research on the benefits of peripheral vision for reducing stress and anxiety. He explains that focusing on a point in the distance, such as the horizon, can activate the parasympathetic nervous system, which helps to calm the body and mind.

So, taking frequent microbreaks to turn our gaze to the sky can be just what you need to relax and get back into the flow.

Yes, it can be as simple as that - when you plan for it and make it happen.

The key is to find the right intervals of focus and flow that work for us.

Some people find that working in 25-minute bursts (known as the Pomodoro technique) with short breaks in between is the most effective way. Others may need longer intervals of focus but still need to take regular breaks to avoid attention fatigue.

The important thing is to experiment and find what works best for you.

A good distinction to make here: breaks are not the same as distractions or interruptions. They are intentional pauses that help us recharge and come back stronger.

That's it - You've got these - the three things you need to stop when you feel the heat of overwhelm: stop living in your head, stop focusing on what you can't control, and just stop!

And, most importantly, start.

Start seeing that feeling of overwhelm for what it is - a sign to do things differently. A prompt for you to take action. What action?

You have the choice from all that we discussed before - experiment and find what works for you.