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5 keys to
OVERCOMING OVERWHELMfor HSP’s and Empaths
by Kavita Melwani, MEd.
W W W . T H E E N L I G H T E N E D H E A R T . P R O
OVERCOMING OVERWHELM FORHSP’S/EMPATHS
WHAT IS OVERWHELM?WHY SO MUCH OVERWHELM?
Overwhelm can creep into your life anytime of the day, month or year. Being over-whelmed seems to be a common state in our world today and is even more common for
Highly Sensitive People.
THERE ARE TWO TYPES OF OVERWHELM FOR HSP’S/EMPATHS:
Physical Overwhelm: This happens when our nervous system is overstimulated. As an HSP, your senses are heightened, so if you are exposed to a lot of people (absorbing energy), sound, images and or another sensory overload then you become overwhelmed. If this happens then you need to work to downregulate your nervous system.
Emotional/Mental Overwhelm. This type of overwhelm happens as a result of what is “on your plate.” We do have more control over this type of overwhelm. Thishas to do with your commitments and your perception of your tasks.
W W W . T H E E N L I G H T E N E D H E A R T . P R O
© KAVITA MELWANI 2020
IT SEEMS LIKE IN TODAY’S WORLD THAT BUSYNESS IS ADMIRED.
ASK YOURSELF IF THIS STATE IS HOW YOU WANT TO CONTINUE TO LIVE YOUR LIFE?
In fact, it is almost a badge of honor to be extremely busy which leads to overwhelm because we tie our self-worth to doing. I don’t know about you, but I know that being overwhelmed has caused more negative consequences for me than positive percep-tions.
Simply put while I am in a state of overwhelm, I am also in a state of high stress.
States of high stress have negative health consequences for all individuals and can be especially problematic for HSP’s/empaths. Living in high stress, anxious states is just
Imagine what it would be like if you had the ability to focus on what you really wanted, managed your time more effectively, and enjoyed each moment without worrying, how would that feel?
My desire for you is that you experience the joy associated with being in flow.
© KAVITA MELWANI 2020
THE FIVE STEPS TO OVERCOMINGOVERWHELM AS AN HSP/EMPATH
1. RECOGNIZE YOU AREIN OVERWHELM
TIPS FOR PHYSICAL OVERWHELM
Are you in physical or emotional/mental overwhelm? If it is physical, them take time out for yourself and do what you need to do to ground and center.
The focus of this document is on the emotional type of overwhelm, but I wanted to provide you with a couple of tips when you are physically overwhelmed.
Take an Epsom salt bath: This is detoxifying and can ground you. If you want to relax then add lavender essential oil. Set intentions for downregulation.
Spend time in nature: We are designed to be outside which is not supported by the world today. If you can go outside and breathe some fresh air. If you are inclined walk barefoot on the grass to help connect you to the energy of mother earth. Walking barefoot on the earth whether it it sand or grass is destressing and grounding.
THE FIRST STEP IN SHIFTING AND OVERCOMING OVERWHELM
RECOGNIZING THAT IT IS HAPPENING. Starting to notice you are in overwhelm is
the only way you can begin to shift out of this state of being.
© KAVITA MELWANI 2020
THE FIVE STEPS TO OVERCOMINGOVERWHELM AS AN HSP/EMPATH
2. MEDITATION WELL I HAVE SOME GOOD NEWS FOR YOU: JUST AS THERE ARE SO MANY DIFFERENT TYPES OF PEOPLE THERE ARE ALSO MANY DIFFERENT TYPES OF MEDITATION.
The next key step in overcoming overwhelm is meditation and/or mindfulness.
I can hear you saying; “Don’t add more things to my list, I am already overwhelmed!”
I am reading this information to reduce my stress level and overcome overwhelm, not add more work!
Does that sound like you? Well you are not alone, other reactions I have heard from clients when I ask them to meditate include:
“I don’t have time to meditate!”“I don’t know how to meditate.”“I can’t meditate!”
These perceptions are present because when most people think of meditation, they picture someone sitting cross-legged for hours in silence or chanting specific mantras.
The trick to meditating is finding a type or types of meditation that work for you and just doing it without judging the outcome.
It may take some time to find a type of meditation that works for you, but this discovery process can be fun.
I have a great, simple, and easy meditation that I recorded as a gift for you!
It is very simple, and best of all only takes a few minutes. Meditation is key to being able to center and focus on the task or tasks at hand and to truly be in our body.
FREE FOCAL POINT MEDITATION
By meditating, you will be able to reduce stress and accomplish FOCUS. Which brings me to the next key step in overcoming overwhelm.
© KAVITA MELWANI 2020
THE FIVE STEPS TO OVERCOMINGOVERWHELM AS AN HSP/EMPATH
3. FOCUSLEARNING HOW TO PRIORITIZE YOUR TASKS IS KEY TO REDUCING OVERWHELM.Now that you are more centered, you
can have clarity about the tasks you actually need to accomplish. If you are unclear about what needs to be done right now, it is easy to get distracted and go off course.
Usually our “to do” list is full of three types of tasks: “shoulds” or things that you think you have to do, tasks that can be delayed, or enormous tasks that you procrastinate.
More importantly, it is important to remember that overwhelm is mental/emotional overwhelm is a state. Which means it comes from our thoughts about our tasks or “to do” list.
It is truly a mental state.
It comes from imagining all that we have to do and worrying when we will do it, or how we will fit it all in.
THE WORRYING IS MOST LIKELY NOT ACTUALLY HAPPENING RIGHT NOW AND
MOST LIKELY WON’T HAPPEN. If we really focused on one task at a time, then we are not in overwhelm. To support with this process of focus planning
and time management strategies are helpful.
© KAVITA MELWANI 2020
THE FIVE STEPS TO OVERCOMINGOVERWHELM AS AN HSP/EMPATH
4. TIME MANAGEMENT
SOME TIPS TO TAKE BACK TIME:
Step #4 is time management. There are so many time management techniques to choose from.
As you know, time is the only thing that you cannot recover. As soon as time is spent you cannot get it back.
Ask yourself: How do you want to spend your time? How much time do you waste
As a starting point track how, you spend your time and see where you can make improvements.
The next step is to fill your calendar with tasks that you have decided to focus on.
• How can you combine tasks that are currently on different days?
• How much time do you spend on social media, TV or similar tasks that don’t help you reach your goals?
• Are there tasks that you don’t want to do, but think you have to?
• Is a task so big that you avoid it consistently?
As you can see from these questions time management is not just about filling out a calendar with tasks.
If you are interested in improving your time management and your overall success in reaching your goals, it is time to schedule a complimentary clarity 30-minute session.
BOOK YOUR CLARITY SESSION
© KAVITA MELWANI 2020
THE FIVE STEPS TO OVERCOMINGOVERWHELM AS AN HSP/EMPATH
5. FLOW TO THRIVE!IT IS OK! PERFECTION IS AN ILLUSION.
Now it is time to just allow life to flow. Allow your day to unfold with faith that everything will be OK.
Once you know that you have planned out all that needs to be done, you can now “let go”. As you know, even though you have planned, sometimes things may take longer than you thought, there might be unanticipated delays, or something may happen that throws off your plans.
When life happens, breathe, meditate, seek support if necessary and “let go”.
Part of flow is taking good care of yourself and enjoying life. What haven’t you done for yourself in a long time? It is selfish not to spend time on yourself, that’s right, you read right!
If you don’t take time for yourself you are tired and stressed, you don’t have much to give. Your sense of overwhelm and stress will be greatly reduced if you give yourself the space and time for yourself.
As part of your flow you must celebrate and reward yourself!
© KAVITA MELWANI 2020
THANK YOU FOR TAKING THE TIME TO READ THIS DOCUMENT AND THANK YOURSELF FOR TAKING STEPS TO IMPROVE YOUR LIFE.
YOU ARE A BEAUTIFUL HUMAN BEING!
Remember your life is a journey; we are all human beings, not “human doings”. (I did not come up with that but can’t remember where I heard it).
If you want to tap into your inner Jewels, I have a wonderful set of affirmation cards that I have developed with a very talented artist, who happens to be my sister. If you want to
find out more:
Remember these are keys that will take time to implement, try one step at time.
I would love to hear from you! Try these steps and let me know how they work for you. Please email me with any questions.
Love and light,
Kavita Melwani, M.Ed.Certified Empowerment Coach
CLICK HERE TO FIND OUT ABOUT THE
“JEWELS INSIDE” AFFIRMATION CARDS
© KAVITA MELWANI 2020
