It’s 2 PM, and you are frustrated because you feel you have accomplished nothing. Your task list is still as long as your arm and more have been piled on your plate. Your heart starts racing while you get more agitated at your circumstances.

Then it hits – the feelings of overwhelm threaten to drown you. It’s possible to reign in those overwhelming feelings and put the focus back on your goals. If you let these feelings get out of control, your body will reap the negative consequences, including poor eating and sleeping habits.

Productivity equals your output divided by your input

Put these six helpful steps into practice:

1. Identity What Is Triggering the Feeling of Overwhelm:

What brought on these feelings? For example, did you wake up late after staying up too late working on a project or watching Netflix? Make sure you take note and write it down whenever this happens. This will help you identify if there may be a pattern.

2. Reframe Your Feelings:

You will probably be full of negative thoughts and emotions. Instead of giving in to anger or hopelessness, replace it with empowerment and determination to tackle what is before you.Repeat an inspirational quote like, “I know what I am capable of doing. I am strong. I know I can do this!” – Unknown

3. Decide on One Small Step You Can Take Right Now:

Look over your task list, decide on a small task you can do at that moment, and do it. Once it is accomplished, pat yourself on the back and choose another task. With each task, you slowly tackle those items that have been weighing you down. Also, you reinforce to yourself that you can get things done.

4. Get Over What You Can’t Control:

Focusing on things you cannot control is a waste of time, energy, and emotions. If you can do something about a situation, then take action. However, if you cannot, why not relax and focus on the things you can control.

5. Guard Your Calendar:

A significant culprit to being overwhelmed is not protecting your time. It is okay to say no and leave some white space on your calendar. It is up to you to ensure you keep your calendar free from being overbooked.

You can beat the feelings of overwhelm by being proactive and getting your emotions under control. Once you do, you will be empowered to knock out your daily tasks and regain your time.

Finally, As you feel overwhelmed, you may respond physically by hunching forward and taking shallow breaths. Take a moment to straighten up and take several deep belly breaths. The change will reinforce to your brain that you are switching emotions.

To your success!