A 6-Minute Reset for Overwhelm

Do you find yourself rushing through your day feeling scattered, irritable, or stuck?

That’s the exact moment I designed this short, guided reset for. 

In this episode, I walk you through a simple practice you can use anytime you feel overwhelmed.

We start by helping you get comfortable wherever you are and using your breath to help you settle yourself.

It's not about doing this practice the "right" way. 

It’s about creating a tiny pocket of space so your nervous system can settle, and you can think again.

We finish with a practical question you can take into the rest of your day.

If you’re looking for nervous system regulation and a realistic way to manage stress during burnout recovery or busy seasons, press play. 

If you'd like more resources for stress, subscribe to my free newsletter, Humans Leading, and get a free download in the welcome email.

Join me for more over on social media:

• Blog: Humans Leading | Jillian Bybee
• Instagram: Jillian Bybee, MD (@lifeandpicu)
• LinkedIn: Jillian Bybee, MD | LinkedIn 
• Threads: @LifeandPICU
• Website: Contact — Jillian Bybee, MD (jillianbybeemd.com)

If you’re ready to kickstart your journey (or your team's journey) to a less stressed life, I’m ready to help you! You can get in touch about 1:1 coaching or inviting me to facilitate a workshop for your group, get in touch via my website. 

Transcript

A Simple Reset For Overwhelm

Settle In And Sigh It Out

Let Your Shoulders Drop

Scan For Tension In Your Body

Ground Through Feet And Contact

One Supportive Next Step

Return To Your Day Steadier

SPEAKER_00 0:01

Hello, and welcome to Humans Leading, a podcast for overwhelmed people looking to live less stressed, more satisfying lives. I'm Dr. Jillian Pibee, a pediatric critical care medicine physician, mom, certified stress management coach, and wellness trainer who uses my personal experience with burnout recovery to help others do the same. This podcast is for anyone who is feeling frustrated or overwhelmed with their current way of living and looking for practical ways to make an impact in their lives today. If you're looking to feel less stressed, less stuck, and more fulfilled in your life, this is your podcast. I'm glad you're here. When things feel overwhelming, it can be difficult to know what to do. Your brain might be so scattered that you can't think straight. You might find yourself wishing for something to help. That's exactly why I've created this little practice to reset any time you need it. Before we begin, take a moment to get comfortable. You might be sitting at your desk, in your car, or somewhere at home. Maybe you're walking or doing the dishes or you're hiding from your kids in the bathroom, just trying to get a moment to yourself. Wherever you are is perfectly fine. There is nothing you need to accomplish during the next few minutes. There's no one you need to be other than yourself. To begin, you can close your eyes or not. If you're not comfortable closing your eyes or not able to do so, feel free to gaze downward at a spot in front of you with a soft focus. However, you're feeling right now, I invite you to take a deep inhale through your nose and then sigh your exhale out through your mouth. As you do, let your shoulders settle downward a little bit from your ears. Many of us hold so much tension in our shoulders, and it can feel really good to let some of it go. We'll do one more round like that, inhaling a little bit more calm than you had as you arrived here, and audibly sighing out some of whatever you need to let go of in order to be present in this moment. Now you can breathe normally. As you breathe, just notice the natural rhythm of breathing in and breathing out. Breathing in and breathing out. If your mind wanders as you breathe, no worries. Just gently guide it back to the feeling of the breath. Breathing in and out at whatever pace is natural for you. As you breathe, let your shoulders drop a little more with each exhale. Feel how good it feels to let go of some of the tension you've been holding there. Now, as you continue breathing, let your attention move to the rest of your body. Notice where else you might be holding tension. Many of us carry it in the jaw, the neck, or even in the stomach. Without forcing anything, imagine giving those areas just a little more space. You might gently roll your shoulders back, unclench your jaw, or allow your stomach to relax. Just making small movements and adjustments that allow your body to settle. Now that you have a little more space in your body, continue breathing normally as you begin to feel the contact of your feet on the ground, the points of contact with the surface beneath you, and the weight of your hands in your lap or on the surface in front of you. As you become aware of these points of contact, feel yourself settling in. Your shoulders might relax even a few more millimeters from your ears than they were before. As you sit here, there's nothing to do in this moment other than be present to whatever is happening for you. Take note of how you're feeling now that you've had a few moments of stillness. Now, I invite you to take one more slow breath in through your nose and a longer breath out. As you finish, ask yourself a simple question. What would help me feel just a little more supported in the moments after this practice? Maybe it's taking a sip of water, stretching your shoulders, stepping outside for a minute before the next thing, moving your body. What would feel good? Even if it's a small answer, these small moments of restoration and care for yourself can make a meaningful difference in a busy day, and they're really the things that help you when you're feeling overwhelmed. When you're ready, gently bring your attention back to your surroundings. Open your eyes, if they were closed, and take one more big deep breath. Notice how you're feeling, and then continue on with your day, carrying a little more steadiness with you. I hope you've enjoyed this practice and can come back to it any time that you want to get a little bit more calm and stillness in your life.