Are you waking up every morning feeling worried about your dog, their health, your upcoming walk, or if your dog is even having a great life?

Or maybe you’re googling for solutions to help your dog, but it’s too much and it just feels overwhelming. How can you stay grounded and reduce the feeling of overwhelm?

Maybe there’s a lot going on in your life just now.

I know how it feels to have thoughts spinning in your head at 1am. It happens a lot for me, and it can really affect my sleep. I’m also a worrier, seeing the worst case scenario in my head all the time. As well as being a people pleaser, I often neglect my own health for others. But the last 1 ½ years I have really tried to focus on my health and mental well-being and I want to share that journey with you. 

I recently listened to a great podcast episode with Rob Dail, which explained his system for dealing with overwhelm. 

He has a 5-step plan that you can do at any point when you feel overwhelmed. Follow these steps. Start from the top and work your way down to reduce your anxiety at the moment.

First: Take a few deep breaths.

6 deep breaths can calm you down instantly. Try to keep your exhales as long as possible because this will help your body calm down. Try to think of something you are grateful for when you do your breathing to reframe your thoughts.

Second:  Write it all down

If you lie awake at night or your head just keeps spinning. Take a journal or paper out and write down everything that goes on in your head. Get it all out.

Third: Look at all the things you’ve written down

What of all the things on your list do you need to start with. Pick one thing only. Choose the most important or the one that will relieve the most stress from you. This makes you prioritise. 

Fourth: Get your body moving

Before doing anything, get your body moving. Go for a walk/run or just dance in your living room for a few minutes. Movement helps your body calm down and helps you move away from anxiety and worrying.

Fifth: Take action

Now you are ready to take action on that first priority. Set a timer for 20-30 minutes and get it done. Promise yourself that in this time you will ONLY do this task. That’s it. After the time has gone, evaluate if you need more time or not. Set another timer and keep going.

This process makes you focus, and if you are focused, your brain will not let you worry and think about other things. You are taking action and it will relieve stress.

So, if you feel overwhelmed, try this out now and let me know how you feel afterwards.