Overwhelmed by BIG emotions
More info
When big feelings hit, your alarm brain gets loud. Your body gets ready to protect you—heart speeds up, breaths get shallow, muscles tense. Your thinking brain goes quieter for a bit, so focusing or finding words is harder. This is normal.
Two things help bring your thinking brain back online: name the feeling and slow the body. After that, pick one small next move that fits what you feel.
Detailed info
When anger stacks on top of overwhelm, try practicing self-commession using one of these statements:
“I’m feeling a lot right now.”
“It’s hard to be in my body right now.”
“This is a lot to deal with.”
Say one line slowly to yourself a few times. Noticing and naming what you’re feeling can interrupt the negative thought cycle.
Overwhelmed by BIG emotions
Insight
When big feelings hit, your alarm brain gets loud. Your body gets ready to protect you—heart speeds up, breaths get shallow, muscles tense. Your thinking brain goes quieter for a bit, so focusing or finding words is harder. This is normal.
Two things help bring your thinking brain back online: name the feeling and slow the body. After that, pick one small next move that fits what you feel.
Practice
When anger stacks on top of overwhelm, try practicing self-commession using one of these statements:
“I’m feeling a lot right now.”
“It’s hard to be in my body right now.”
“This is a lot to deal with.”
Say one line slowly to yourself a few times. Noticing and naming what you’re feeling can interrupt the negative thought cycle.