Saraswati Dharma Coaching
  • Home
  • About Swati
  • Dharma Blog
  • Why Jyotish Astrology?
  • Privacy Policy

Four Easy Steps Back to Neutral When Overwhelm Strikes + Guided Podcast

4/1/2015

3 Comments

 
Four Simple Steps Back to Neutral When Overwhelm Strikes

Have you ever noticed that overwhelm can arrive suddenly after a seemingly insignificant experience (say, coffee spills in the car)? In a moment, life feels completely chaotic and out of control!

Sometimes more stressful experiences are happening in your life, but it may not take much to push you over your edge. Small or large, you know you have hit overwhelm when emotions are released and they feel uncontrollable. This "flooding" of emotion may come with anger, tears or even deep sadness. Maybe you yell, sob or even feel stunned and frozen.

It's important to realize that those of us who are sensitive have special traits that require awareness. In fact sensitivity can be used as a self development resource if we use it wisely.

One of the unique attributes of being sensitive is that we get overstimulated and over-aroused more easily than our non-sensitive family members, friends and co-workers. This over-arousal puts our nervous system into "high alert" swiftly, resulting in a series of responses. Over-arousal and over-stimulation may be felt on any of the four levels of our being- mental, emotional, physical or spiritual. It's important to remember that the response systems in the body are a normal function.  We need them to alert us to our needs, but balance is vital.


Overwhelm actually builds upon past experiences. It may seem as though it hits suddenly, but in fact our sudden response is not an isolated experience at all. Overwhelming experiences layer upon each other until suddenly we are at our maximum capacity! Taking these many layers into consideration is very important for unraveling our personal mythology, our many "stories". Layers of over-stimulation in the nervous system can trigger a sudden response in a sensitive person very quickly. Becoming conscious of our stories and their layers is an important part of transformation and change, healing and growth. I personally love using EFT (the Emotional Freedom Technique) for this purpose. I also find it highly effective for calming chaos and overwhelm since it effectively in reduces fight, flight and freeze responses in the body.

As a sensitive person you must arm your self with a large tool kit and multiple resources. Having a personal practice that helps you self-track is one of those essential tools. This resource is especially important because our ability to become over-aroused and over-stimulated easily means that chaos and overwhelm can also occur more easily for us as well. If we can track ourselves and note the physical, mental and emotional responses happening within us, we will have a better chance of getting the right resources for ourselves.
The three level check-in is a very basic tracking resource in order to build inner awareness.

Helping ourselves come back into balance, or a neutral place, is an important part of caring four ourselves properly, and is in fact an essential for health and well being. Balance requires a certain resiliency, an ability to bounce back from any extreme. There are many ways to help your physical, mental, emotional and spiritual bodies build resiliency and balance, but often when we are in a state of chaos or overwhelm, our tools and resources get lost or forgotten.
Remember, when chaos and overwhelm set in, we will need extra reminders, support and assistance with the process of coming back to neutral.

The physical body is our primary home, therefor resourcing from the body directly is very important for creating a stronger relationship with it and with its needs. Using the wisdom of the physical body is the fastest way to get back to a place of neutral when overwhelm hits us. Tracking sensations builds awareness, resiliency, and provides ample resources.

Here are four simple steps to help you come back to a neutral place within. Use these steps as a daily practice for building more inner awareness, for self tracking, and for cultivating more resiliency even before chaos and overwhelm strike. Listen to my podcast below for a guided practice.

1) Ground. The breath is a powerful way to come back to the present moment. All your power resides in the present- not in the past and not in the future, but in the now. Become aware of your breath and its quality. Wherever you are and whatever you are doing, notice your connection to the ground beneath you. Notice the sensation of your body connecting to the surface underneath you whether it be your feet connecting to the floor or your sitz bones and spine connected to your chair. Keep returning to breath awareness and the connection your physical body has with the surface under you- even when the story of overwhelm is strong. It will keep pulling you out of the ability to sense your physical body's connection to the ground, but keep coming back to breath and grounding points anyway.

2) Tracking.
Self tracking is an essential resource for building inner awareness (interoception) but when overwhelm and chaos hit, we can easily lose our ability to track what is happening in the body. (This is where having a coach or therapist can be helpful in order to help you strengthen your self tracking abilities). In fact, self tracking is a skill that can be strengthened with practice.

I invite you to notice where the chaos and overwhelm lands in the body. Where do you feel this sensation of overwhelm in the physical body? Is there a certain body part or point of tension where you notice this landing within you? Notice how it feels. What are the sensations? Is it tense, tight or hard? Does it have a color or a shape? Maybe a sound? Be curious and open to what arrives.

3) Resource.
Resources bring us stability, support and connection. We need these for balance in our lives. Resources can arrive within us and outside of ourselves, but in order for lasting resiliency, building a strong ability to resource from within is imperative.

Find a place in the body that feels opposite or most unlike the challenging sensation in your physical body. Notice it and be curious about it. Does it have a sense of softness, lightness, ease or gentleness? What sensations are you aware of? Do any feelings, images, shapes or colors arrive? Maybe a sound? What does it tell you?
Get curious.

4) Shift.
Shifting our focus can be a very helpful way of finding our way back to neutral. This doesn't mean we are by-passing or avoiding our chaos experience, but in fact using it to inform our choices, actions and responses. Shifting focus, or de-centering, can come from a variety of options.

Allow yourself to make a shift. Whether it be a change in your environment, your activities, or even who you are with. Maybe you take a break and go to the bathroom, walk outside, make a cup of tea. Do something that shifts your attention somehow. You may need to return to steps one, two and three. 

Notice if your body part resource has a sound. Let this sound emerge and let it express itself. Use this sound as a means of shifting your focus. How can this sound become a resource for you when overwhelm and chaos return?

My favorite resources for shifting focus (or de-centering) are the arts. This body part resource you discovered can be taken into a drawing or even a movement exploration. It could inform a song or a movement gesture. Creativity is an important part of our transformation and release process. I highly encourage you to use the creative arts as a way to build inner awareness and growth in conjunction with self tracking. I specifically use the Expressive Arts in my work for this reason. Read why I use art as a healing resource.



Did you catch my *free* class Ultimate Self Care for Sensitive Types? You can still listen to it until April 4th. I've also just re-launched my Be Your Gift class series for those seeking deeper support for their sensitivity.
Sign up to hear the replay.



Need some extra guidance and clarity? Schedule a session with me.

Plan your week in tune with nature. Never miss a planetary update. Sign up for my weekly newsletter.
Four steps to get you back to neutral when chaos and overwhelm strike.
A simple guided practice to help you self track and find an inner resource.
3 Comments
Samten
3/31/2015 08:51:32 pm

Thank you Swati for those very efficient tools about how to interact with our inner sensitivity.
Once this step is done, I need some ressources about how to relate with "Ostrogoths"(primitive people in 5th-6th in Europe), I mean absolutely non-senstive people
who do not see sensitivity as something valuable.
Samten (from Swiss mountains).

Reply
swati link
4/1/2015 02:20:48 am

Hello Samten,
I hear your need for further resources. I'll be sharing much more with you in the days to come! More soon!

Reply
Seagate Comics link
7/1/2023 04:38:14 pm

Hello mate great bllog post

Reply



Leave a Reply.


    The Dharma Blog

    Browse Articles

    The Dharma Circle FB Group

    Join the FB Group

    Podcasts


    Navaratri: Dancing with the Divine Mothers

    How to Find Your Soul's
    True Path

    How Grief can Give you
    More Joy

    Healing Grief and Trauma from a Jyotish Perspective

    I'm Horrible At This + 4 Simple Steps to Get Your Needs Met

    Soma In A Cup {Simple Ayurvedic Recipe for Rejuvenation}

    Why Isn't the Money Flowing?!

    Read Your Jyotish Chart in Five Easy Steps

    Archives

    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All
    3 Level Check In
    4 Level Check In
    4 Level Check-in
    8th-house
    Abhijit
    Adhar
    Adharma
    Aditi
    Aditya
    Agni
    Ahirbudhnya
    Ajaikapada
    Akasha
    Akshaya Tritiya
    Alps
    Amavasya
    Anant Chaturdashi
    Ancestors
    Announcements
    Anuradha
    Apas
    Aquarius
    Arda
    Ardra
    Aries
    Articles
    Art Projects
    Aryaman
    Ashlesha
    Ashtami
    Ashvini Kumara
    Ashvini-kumara
    Ashwini
    Astrology.com
    Asuras
    Asvini Kumara
    Asvini-kumara
    Atma
    Atma Karaka
    Ayurveda
    Baseline Statements
    Be You Media
    Bhaga
    Bhagavati
    Bhakti
    Bharani
    Body Centered Expressive Art Therapy
    Body Parts
    Body Wisdom
    Boundaries
    Brahma
    Breath
    Bright Half
    Brihaspati
    Buddha Jayanti
    Buddhapurnima
    Cancer
    Capricorn
    Celebrations
    Chakras
    Chandra
    Charnel Ground
    Chipatis
    Chitra
    Clients
    Combustion
    Conflict
    Cosmic-and-creative-self
    Courage
    Creative Engagement
    Creative Ritual
    Creativity
    Criticvictimeb701f2c8e
    Dance
    Daria Halprin
    Dark
    Dasami
    Dashami
    Debilitated Mars
    Debilitated Mercury
    Debilitated-mercury
    Debilitated Moon
    Debilitated-saturn
    Debilitated Sun
    Debilitated Venus
    Debilitated-venus
    Debt
    Devas
    Devatas
    Dhanishta
    Dhanvantari
    Dharma
    Divine Feminine
    Diwali
    Durga
    Eclipse
    Eclipse Portal
    EFT
    Elephant Journal
    Embodiment
    Emotional Body
    Emotional Body Literacy
    Empowerment
    Exalted Jupiter
    Exalted Mars
    Exalted Mercury
    Exalted Moon
    Exalted Saturn
    Exalted Sun
    Exalted Venus
    Fall Equinox
    Father
    Feet
    Fire
    First Chakra
    Foot
    Full Moon
    Full Moon In Libra
    Full Moon In Virgo
    Full Moon Wisdom
    Gandanta
    Ganesha
    Ganesha Chaturthi
    Ganga
    Ganga Dashahara
    Gayatri Mantra
    Gemini
    Gifts
    Goals
    Goddess
    Gratitude
    Grief
    Guru
    Guru Purnima
    Gut
    Gutbelly6f2d9eb2da
    Haiku
    Hands And Arms
    Hanuman
    Hanuman-jayanti
    Hasta
    Healing
    Heart Wisdom
    Heyam Dukham Anagatam
    Holi
    Horoscopes
    Houses
    Illusions
    Indra
    Indragni
    Jala
    June Yagyas
    Jupiter
    Jupiter Direct
    Jupiter-in-cancer
    Jupiter-in-cancer
    Jupiter In Gemini
    Jupiter In Leo
    Jupiter In Virgo
    Jupiter Retrograde
    Jyeshta
    Jyestha
    Jyotish Basics
    Kala Sarpa Yoga
    Kali
    Kali Yuga
    Karma
    Kartik Purnima
    Ketu
    Ketu In Pisces
    Kitchari
    Knees
    Krishna
    Krishna Janmashtami
    Krishna Paksha
    Krittika
    Kundalini
    Lagna
    Lakshmi
    Landscape
    Legs
    Leo
    Libra
    Light
    Lord Rama
    Love
    Lunar Eclipse
    Ma
    Magha
    Magic
    Mahishasura
    Makar Sankranti
    Makar-sankranti
    Mandala
    Manifestation
    Mars
    Mars In Aries
    Mars In Cancer
    Mars In Leo
    Mars In Libra
    Mars In Scorpio
    Mars In Virgo
    Mars Retro
    Mask Work
    Mental Body
    Mercury
    Mercury Direct
    Mercury In Aries
    Mercury In Cancer
    Mercury In Capricorn
    Mercury In Gemini
    Mercury In Leo
    Mercury In Libra
    Mercury In Pisces
    Mercury In Sagittarius
    Mercury In Scorpio
    Mercury In Taurus
    Mercury In Virgo
    Mercury Retro
    Mercury Retrograde
    Mercury Saturn Conjunction
    Mitra
    Money
    Moon
    Moon Diagnosis
    Moon In Virgo
    Moon Min
    Moon Mind
    Moon-mind
    Moon Mind Calendar
    Moon Wisdom
    Moon Wisdom Calendar
    Mother Divine
    Mrgashiras
    Mrigashirsha
    Mula
    Naga
    Nakshatra Assessment
    Nakshatras
    Navami
    Navaratri
    Navratri
    Neck
    New Moon
    New Moon Gemini
    New Moon Libra
    New Moon Wisdom
    New Year
    Nirrti
    Nritti
    Ocean Of Milk
    Online-events
    Parashara
    Passion
    Pelvis
    Penumbral Eclipse
    Pisces
    Pitr
    Planetary Transits
    Podcast
    Podcasts
    Poems
    Polarities
    Prajapati
    Prana
    Pujanetc7cedf5218
    Pulse Dance
    Punarvasu
    Purification
    Purnima
    PurvaAshada
    Purvabhadrapada
    Purvaphalguni
    Pushan
    Pushya
    Rahu
    Rahu-in-virgo
    Rahu-in-virgo
    Ram Navami
    Rasi
    Recipes
    Relationships
    Resiliency
    Resources
    Retrograde Jupiter
    Retrogradejupiter
    Retrograde Mars
    Retrograde-mars
    Retrograde Mercury
    Retrograde Venus
    Retrograde-venus
    Retrogradevenus
    Revati
    Ribcage
    Ribcase
    Rohini
    Rsvp
    Rudra
    Saas Fee
    Sagittarius
    Sandhi
    Saraswati
    Sarpa
    Satabhisha
    Satabisha
    Saturn
    Saturn Conjunct Mars
    Saturn In Sagittarius
    Saturn In Scorpio
    Saturn Rahu Conjunction
    Saturn Retrograde
    Savitr
    Scorpio
    Second Chakra
    Self Care
    Self Love
    Self Tracking
    Senses
    Sensitivity
    Services And Offerings
    Servicesandofferings
    Sessions-consults
    Sessionsconsults
    Sessions Consults9659814dae
    Shadows
    Shakti
    Shiva
    Shivaratri
    Shukla Paksha
    Shuklapaksha
    Sidereal Astrology
    Signs
    Singing
    Sixth-house
    Solar Eclipse
    Soma
    Soul
    Spine
    Spiritual Bypassing
    Spring Equinox
    Spring-equinox
    Sravana
    Storms
    Suklanta
    Summer Solstice
    Sun
    Sun In Cancer
    Sun In Gemini
    Sun In Leo
    Sun In Pisces
    Sun In Sagittarius
    Sun In Scorpio
    Sun In Taurus
    Sun In Virgo
    Sun Mercury Conjunction
    Sun Sign
    Surya
    Swati
    Swati Jr Jewelry
    Tamalpa
    Tapas
    Taurus
    Tejas
    Testimonials
    The Critic
    The Emergent
    Three-steps
    Thriving
    Throat And Jaw
    Tithi 1
    Tithi-10
    Tithi 13
    Tithi 14
    Tithi 15
    Tithi15
    Tithi 2
    Tithi 3
    Tithi 4
    Tithi 5
    Tithi 7
    Tithi 8
    Tithi 9
    Transits
    Trayodashi
    Tropical Astrology
    Twelfth-house
    Upanishad
    Uttarabhadrapada
    Uttaraphalguni
    Uttarashada
    Vaidya Rama Kant Mishra
    Varuna
    Vasant-navaratri
    Vasu
    Vasudeva
    Vasu Devas
    Vayu
    Venus
    Venus In Aries
    Venus In Cancer
    Venus In Gemini
    Venus In Leo
    Venus In Libra
    Venus In Pisces
    Venus In Scorpio
    Venus In Taurus
    Vijayadashami
    Virgo
    Vishaka
    Vishnu
    Vishvadeva
    Vishvakarma
    Visvadeva
    Vulnerability
    Waning Moon
    Waningmoon
    Warrior
    Water
    Water Color
    Waxing Moon
    Waxingmoon
    Wealth
    Winter Solstice
    Winter-solstice
    Workshops
    Yagyas
    Yajur Veda
    Yama
    Yoga
    Zen

All content on this website is sole property of Saraswati Embodied Dharma Coaching  unless otherwise noted and may not be reproduced without permission or consent. Please be aware that legal action will be taken if content is used without permission or credit.
Proudly powered by Weebly
  • Home
  • About Swati
  • Dharma Blog
  • Why Jyotish Astrology?
  • Privacy Policy