Your Brain Won't Stop Spinning (How to Make It)

Ever feel like you're drowning in responsibilities while maintaining a perfect game face for the world? You're not alone. In this deeply practical episode, I pull back the curtain on my own experience with overwhelm and share the exact five-step framework I use to regain clarity and calm.

Grab a pen and paper for this one - you'll want to capture these actionable strategies that go beyond surface-level advice. From the surprisingly powerful act of taking a complete mental inventory to the counterintuitive final step that most high-achievers resist, each technique is designed to work especially well for those who feel the weight of everything on their shoulders.

I dive deep into why delegation is particularly challenging for natural leaders and provide specific language to make this process less painful. For those constantly caught in the doing-thinking-consuming cycle, the guidance on creating intentional mental space might be the permission slip you've been waiting for. 

Throughout the episode, I weave in personal stories from my journey through engineering school, the construction industry, and competitive bodybuilding that shaped my approach to handling life's pressures.

Whether you're feeling the squeeze from economic uncertainty, workplace demands, or family responsibilities, these five practical steps will help you transform overwhelming chaos into manageable action. And for my fellow boundary-challenged listeners, the final minutes offer crucial insights on protecting your peace in a world that constantly demands your attention.

Ready to transform your relationship with overwhelm? Hit follow after listening so you never miss an episode of the Unbreakable Mind and Body podcast. 

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Disclaimer: This show is for education and entertainment purposes only. This is not intended as a replacement for therapy. Please seek out the help of a professional to assist you with your specific situation.

Episode Transcript

Speaker 1 (00:08):
Welcome to the Unbreakable Mind and Body
podcast.
I am your host, tiana Gonzalez,a multi-passionate, creative
storyteller and entrepreneurwith a fierce love for movement.
This is our space for powerfulstories and actionable
strategies to help you buildmental resilience and elevate

(00:28):
your self-care practice.
Together, we will unlock thetools that you need to create an
unbreakable mind and body.

Speaker 2 (00:39):
Welcome back to the show.
I am your host, tiana, and onthis episode, I am going to talk
to you about things that youcan do when you are feeling
overwhelmed.
Now, before I dive into theepisode, I highly suggest you
find a pen and paper or grab anotebook, or perhaps, while

(00:59):
you're listening to this episode, you can open the notes app on
your phone or wherever you putreminders or your to-do list.
I'm going to give you thesefive things and, to be
completely transparent with you,I feel overwhelmed all the time
.
I have mastered having a gameface when I'm in public.

(01:21):
Having a game face when I'm inpublic, when I'm at work, when
I'm in front of clients or whenI'm on social media.
I think it comes from beingable to perform.
I was a musical theater kidgrowing up, which may be
surprising to some people whohave met me only in my adult
life, but yes, I was a musicaltheater geek.

(01:44):
I loved Broadway musicals.
I really don't anymore, andI'll tell you why.
I find the format verypredictable and kind of boring.
But maybe that's a topic foranother episode of the show,
because I want to make thisepisode bite-sized and usable.
And again, if you're notdriving and you're listening and

(02:07):
you've got your notes app onyour phone.
I want to get right into it.
So being able to keep yourcomposure is great in the heat
of the moment, or when you getupsetting news or when you read
something, and then you have togo put on your game face but
underneath the surface something.
And then you have to go put onyour game face but underneath

(02:27):
the surface it's still there.
And so a lot of times we'releaving our homes, we're getting
out into the world, we're goingto work, we're in front of our
friends, our network, our family, we're out in public and
underneath the surface there's alot of shit going on.
I want to give you these thingsto do to help you find clarity,

(02:49):
to help give you peace of mind,to help you feel a little bit
more grounded and more calm inthose moments.
It's not going to remove thetriggers, it's not going to take
away the feeling of I need todo this or I have to do this,

(03:09):
but maybe it will allow you toshift your perspective to I get
to do this or I get to do that,but it's landing there and it's
getting there.
That's really what the work is.

(03:30):
So number one first thing I wantyou to do when you're feeling
overwhelmed, when you're feelinglike your head is spinning,
slow down and take an inventory.
Write everything down that'sswirling in your head.
Do a word vomit on a page.
I love pen to paper.
There is power in that actionof writing things down in your
own handwriting.

(03:50):
Maybe it's not legible, butjust get it out.
This is going to help you justsort of clear your mind.
Dump it all out on that paper.
Now, number two startprioritizing what's really
important.
Now I know some of my alphas,listening, are going to say well

(04:13):
, everything's important andtruly, maybe it all is important
, especially if you're the alphaof your household, especially
if you're the primarybreadwinner and or the primary
caregiver for your children.
I train several clients inperson who are both the primary

(04:33):
breadwinner and the primarycaregiver, believe it or not.
And yes, they are in arelationship.
But that dynamic is none of mybusiness.
So think about what's trulyimportant, what needs to be done
right away or what is mostcritical, and those things are
going to go at the top of thelist.

(04:54):
Okay, Now look at that listagain this is number three and
think about what can beoutsourced or what can you
delegate to someone else?
This may be a challenge for myalphas listening again, and you

(05:18):
know what.
I have to pause for a moment.
I do talk to the alphas a lot,why I'm an alpha female and I
will say I'm only an alphafemale by design, not by desire.
I'm an alpha female because afirstborn daughter, lots of
trauma, lots of family nonsensewe talk about it on this show

(05:40):
quite a lot.
Every week.
You hear my stories Engineering, school, construction, industry
, bodybuilding when there wasnot a lot of women in the sport.
It's quite different now.
All those things havecontributed to me being an alpha
or a leader, and I attract thattype of person into my world as

(06:04):
a client, as a business partner, as somebody to collaborate
with, et cetera.
So, yeah, I'm talking to you,you, the one who says yes to
everything, who has the weightof the world on your shoulders
or who feels like, unless you doit, it's not going to get done
right.
You need to stop that.
There's got to be something onthat list, on that word vomit,

(06:28):
piece of paper that you justcreated that you can give to
someone else.
And it may be uncomfortable andit may be challenging for you,
but here's what you do andhere's how you do it.
Well, when you delegate or whenyou outsource something, you
have to give clear instructionson how you would like it done
and level set expectations, andthat means you have to level set

(06:51):
your expectations as well.
Okay, all right.
Now back to my list Number four.
Now back to my list Number four.
I want you to check in on all ofthese things on this list,

(07:12):
particularly the items that youhave chosen to put at the top.
That are your priorities.
Do they align with your?
Why Do they align with yourgoals?
Are they really that important?
Only you can truly answer thisquestion, not your partner, not
your boss, not your colleague,not your friends.

(07:33):
Only you know.
Does this align with where I'mgoing?
Okay, so let me give you anexample.
If you are thinking about allof the family expenses for the
year and you're looking atthings such as saving for your

(07:55):
kid's college, doing arenovation on the home, going on
a special vacation or two withyour family, okay, those are all
very real and valid things.
Or maybe you're working on yourfitness goals.
Whatever those things are thatare truly your motivators, the

(08:18):
things you're working towards,the things that are truly
important.
Do the other items on your listalign?
Now number five on the list,and this is important and it may
be counterintuitive, but Iencourage you to take a rest.
When you are constantly in anaction mode, when you're always

(08:40):
thinking, when you're alwaysdoing and when you're always
consuming and we consume a lotyou are not giving your brain
downtime.
You are not allowing things tocome to you.
You have to be in a relaxedstate of mind in order to really

(09:05):
find the clarity needed to takethe next step.
So again, for my people who areaction takers, for my people
who are always going, going,going, going, you wake up.
The first thing you do is grabthat phone and you start looking
at the screen.
You're still crusty eyed,smelly breast, you haven't even

(09:27):
had coffee yet and you'realready clicking away on the
keyboard on that phone, lookingat the weather, looking at the
sports updates, looking at yourstocks or your Bitcoin, looking
at an email that came in.
How dare you?
You're not even giving yourbody an opportunity to get up

(09:50):
and get level set for the day.
So I want you to take a rest, Iwant you to slow down.
In reality, when you allowyourself to slow down, you
actually give yourself a runwayand space to accelerate and
speed up.

(10:10):
Try it and see how you feel.
So let's run through this listone more time.
Okay, five things to do whenyou're feeling overwhelmed, when
you're feeling like you cannotpossibly take on any more, and
or if you get one more piece ofnegative news or bad feedback or

(10:33):
something else falls apart,you're going to crumble to the
ground.
This is what you're going to do.
Number one you're going to takean inventory of everything
swirling in your head, throw itall down on a piece of paper or
throw it all down in your notesapp.
Number two you are going toprioritize.
What are the top three things.

(10:55):
Number three you are going toselect a few items, maybe not
numbers one through three, butmaybe some of the things lower
on the list that you candelegate and or outsource.
Think about it Grocery shoppingyou can do a delivery service

(11:18):
for a couple of weeks if youdon't have time to go and
squeeze your mangoes before youbuy them.
Okay, number four you're goingto check in on this list and
compare it to your goals, yourwhy, your purpose, your number
one priority right nowize.
Your why must always remain thecenter point, the focus, and

(11:50):
everything else fills in aroundthat.
Okay, and number five take arest, slow it down, give
yourself room and space tobreathe.
It is in those moments that youwill find clarity, if you feel

(12:10):
like you really do not have timeto slow down, that there's so
much pressure and I know a lotof us are feeling this way right
now because of the economy,because of what we're seeing in
the news, because of the thingsour friends are communicating to
us about what's going on intheir life.
We're just getting so much.
You're slammed constantly, fromthe moment you open your eyes

(12:33):
until you close them at night.
Take a moment and pause.
Something simple like puttingyour phone on.
Do not disturb while you're atthe gym.
It doesn't mean you don't haveit, it doesn't mean you won't
look at it, but you're doing iton your terms.
This is from boundaries and ifyou've been following me or

(13:00):
along on this journey for anyamount of time, you know I am
huge on boundaries because I hadnone growing up and I had to
learn how to first vocalize them, implement them and then
maintain them, and that'snobody's job except your own.
So I hope you found thisepisode helpful Five things to

(13:22):
do when you're feelingoverwhelmed.
If you have any questions, youcan always send me a text.
There's a way to do that.
Just check the show notes andthen I will answer that question
on an upcoming episode of thisshow.
I appreciate your time andattention and, as always, if you
found this episode helpful, dome a huge favor and hit the

(13:45):
follow button on the platformthat you're listening on and
I'll see you on the next one.