Get unstuck from the fear of overwhelm
PART 2 of 2: Here's how to move beyond that point when you feel you have no more capacity so that you can actually start to move towards your aligned goals
Here’s the first part if you missed it:
It seems like we all have beliefs and thoughts that just seem to get in the way of what we’re really wanting for our lives.
Call them whatever you want - limiting beliefs, self sabotage…
But something I’ve noticed so strongly in both myself and my clients is a deep fear of being overwhelmed. A fear of the possibility of overwhelm. We’ve forced ourselves to function wayyy too far outside of our capacity for too long, too many times that we’re sensitized to anything that might pose this same type of threat or possibility.
So, if you have a couple minutes, let’s soften some of that fear and tension together.
Because you cannot comfortably accept and sustain the level of success that you cannot hold.
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Feel the fear, build some safety first, and do it anyway
Building off of last week’s post…
Bring to mind some of these unhelpful thoughts and beliefs you tell yourself that just add to your burden of overwhelm…things like:
I don’t fit in; I’m not good/smart/loud/ambitious enough to follow through on ____ dream; I don’t know why anyone would want to work with/buy from me; etc…
Or, if you’re anything like me: I don’t belong. (post coming tomorrow, May 8 2026)
Set aside just a few moments (now, or schedule it to return to when you can) to check in with your physical body.
Where can you feel some tension is held when you think about these thoughts or beliefs?
If nothing jumps out at you at first, can you pay attention to your shoulders, neck, stomach, hands, hips, jaw? These are common places that hold tension when there’s mental anguish.
Sit with that for a moment…
Then when you’re ready, here’s a simple, supportive 2 step process to soften some of this tension and release a bit of the intensity:
Replace tension with ease
This exercise is adapted from one I might implement with someone dealing with chronic pain and/or sensory or motor impairments from neurological conditions, so absolutely please consult your own medical team or neuro occupational therapist or physical therapist for personalized guidance if this is you. even though I’m a licensed and registered OT, I’m not yours 😁*
Bring your attention to the area(s) of tension when you think about this belief
Then release that attention for a moment, letting your attention land on an area of your body that feels good, relaxed, or “happy” in some way
Bring that feeling of ease, good, relaxation, happiness back to the area of tension with your attention, almost as if the ease has replaced or has been transposed on top of the tension
Repeat as needed, bringing ease back to tension
Hold yourself
Next, you can give yourself a hug, arms crossed in front of you with your hands resting near or on top of your opposite shoulder (or across your chest if this reaching is too uncomfortable or not accessible for you)
Start tapping your hands, 1 at a time, back and forth
If it feels supportive, repeat a loving phrase at the same time you’re tapping with your hands: I am good enough. I’m trying my best. Phrases that are empowering, but not unreasonable or unrealistic jumps to hugely positive thinking like “I’m perfect just as I am” etc if you’re not feeling that yet. See below for more loving phrases and swaps you can try out
move however you need to throughout (rock side to side, breath deeply, sigh…)
So instead of…..
gently replace with these while you’re tapping your shoulders….
I can’t handle it
I’m resilient*
I’m stupid and inadequate
I am capable*
I’ll be too confused or look unsure
My authenticity and vulnerability are strengths
I’ll make a fool of myself
I don’t belong
There are people who do love me
I’m insignificant
I’m not good enough
What value could I possibly bring??
I am good enough
*Or if you want and even softer shift so that don’t maybe feel as “fake” or “forced” in the moment, try some of these variations…
I’m becoming more resilient every day
I can build my capabilities and skills as slowly and surely as I need to
I can learn from my mistakes
Whatever comes up for you….
If you’re having some trouble feeling like something is just right, or if you want another way to think about what replacement phrase might be most supportive for you, think about what might be something you would deeply appreciate and cherish being told by a loved one when you’re dealing with these limiting thoughts/beliefs?
And then…just continue hugging yourself for a few moments.
No reflection questions for now, but definitely journal if you feel the desire to process this experience through writing.
I’d love to hear what you think and feel about this practice…
And as always, thank you for being here, and for choosing depth and slowness in a sometimes fast-paced world.
Sending lots of love,
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Katie is an occupational therapist, nervous system specialist, entrepreneur, and web designer helping highly sensitive aspiring entrepreneurs feel safe being seen online and build aligned, embodied business success.
*Medical disclaimer: Although I’m a licensed and registered occupational therapist (OT), I am not your OT. Any information I provide in these posts are for educational purposes only and not a substitute for personalized OT assessment, intervention, or medical advice of any kind.
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How to support your nervous system and feel confident online, especially as a highly sensitive aspiring entrepreneur
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I’m so grateful for your patience with any slow responses to your inquiries and questions during this time. Nevertheless, please feel free to inquire now and we’ll schedule a chat about your project in July:
