How to Overcome Overwhelm with a Brain Dump
If you’re anything like me, it can be all too easy to slide into overwhelm. I have always been an overachiever, doer of all things and next-level perfectionist. Coupled with my OCD and chaotic home life, my anxiety would run rampant. I suffered from daily panic attacks and a crippling drive for perfection. I learned later in life a very valuable lesson – “don’t let perfect be the enemy of good enough.” (loosely quoting the genius that said it) This phrase drastically changed my perspective and my approach to life. I’m still an overachiever, but I try not to overload.
I still believe in being the best...
...but now it’s the best version of me – not a perfect version of me or anyone else’s version of perfect. Did this happen overnight? Definitely not. It took a lot of unlearning. My OCD still flares up here and there, and I’m thankful to say that my panic attacks that occurred daily, sometimes more than once a day, are now limited. The last one I had to date was two years ago and it was for a pretty good reason – a hurricane. So, I feel a million times better and miles farther than I was before.
Overwhelm was a friend of mine for a very long time. More like a frenemy I should say. I was so consumed by over-organizing, over-analyzing, over-doing that often I would get paralyzed and end up not achieving the goal I had originally set. I would get so stuck on making one element of my goal perfect or doing one task so well that I would lose sight of the bigger picture.
Anxiety and Overwhelm are best friends...
...but they do NOT have to be your friends. This is a breakup that needs to happen – now. I broke up with Overwhelm and Anxiety a long time ago. Do they still call me up? Yes. Do they still pester me from time to time? You bet. Are they sneaky and ready to jump out at any moment and sabotage my plans? Most definitely.
So how do I deal?
Well, I remember my favorite adage “never let perfect be the enemy of good enough” and I also create a plan – the OCD in me needs a plan. I walk down the road of what could go wrong, and I create strategies for each possibility. I talk kindly to myself reminding me that I am capable.
I am powerful and I know what the fuck I’m doing.
I remind myself that I’m the star of my show and mine is the only opinion of me that matters. That’s all fine and peachy. It sure sounds nice, but what is something practical I can offer to conquer overwhelm, you ask? Well, I’ve been doing this for years, but only recently heard it given a name, a “Brain Dump.”
The Brain Dump
It’s exactly what it sounds like. You dump all the swirling, overwhelming, countless thoughts zinging through your mind onto a piece of paper. There doesn’t need to be any rhyme or reason to it, just start writing – every to-do, every idea, everything you want to say and do, your plans, your goals, your random thoughts. Just put them all down on paper and don’t worry about making sense of it just yet.
I recommend giving yourself at least 30 minutes of uninterrupted dumping. You could put on some good music, maybe a cup of tea or wine – whatever floats your boat. Once you’ve gotten all your thought vomit onto paper, walk away. Leave it and come back to it a couple of hours or even a day or so later.
When you do come back to it with a decluttered mind and fresh pair of eyes, start organizing it into a list based on three questions:
Does this need to be done today?
Can someone else do this with/for me?
How much time/energy does this need?
You may find that some of the items that seemed like priorities before do not actually need much or any of your time and energy. If you begin to feel overwhelmed by organizing your brain dump, walk away. You need more time to let it sit. It’s okay. Breathe. Take a walk. Come back to it.
It isn’t going anywhere.
I recently saw an article on this whole idea of a brain dump, and it made my heart happy. I’m not the only one dealing with overwhelm. I knew that, but it was nice to have the notion reinforced. This activity that I’ve been doing for years has helped me time and time again.
In fact, I do one of these brain dumps about every couple of months. #goals! I have a lot! But now I don’t slip into overwhelm as easily if at all. Try it out. What have you got to lose? Except for your list of to-do’s and anxiety. Do yourself this favor today. Dump out that brain of yours and break up with overwhelm. It’s time.
Check out the article I loved on "Brain Dump"ing here: Little Fox Coffee - Brain Dump
Leave a comment below: Have you ever done a Brain Dump and how has it helped you?
If you want more on the Brain Dump, check out my video below!