Are You Spinning?

Understanding and resolving overwhelm

When I worked as a waiter, we had a term for those moments of frantic, overwhelming disarray on a busy and chaotic day: “spinning.”

This term perfectly describes the feeling of being overwhelmed, panicked, and struggling to keep up with all the demands placed on you.

I Am Spinning

Today, when I woke up, the usual tightness in my chest greeted me. Dealing with anxiety, I’m no stranger to that heavy feeling in my chest and the struggle to breathe deeply and regularly.

I recently started reading “The Power of Focusing: A Practical Guide to Emotional Self-Healing” by Ann Weiser Cornell.

The book introduces the focusing method, a therapeutic technique that involves paying close attention to the body’s sensations to understand and address emotional issues.

***At the end of this blog, I explain how to do focusing.***

I’ve been trying out exercises from the book on myself.

So, I asked the tightness in my chest what it was trying to say, and the answer was clear and swift: I am spinning.

I Am Spinning Because I Am Doing a Lot and All at the Same Time

Attempting to do many things simultaneously can lead to overwhelm and other challenges, including:

1. Limited Attention: Our attention is limited, and trying to focus on multiple tasks at once can result in a lack of concentration on each task.
2. Task Switching: Constantly shifting between tasks, known as task switching, can be mentally taxing, requiring time for the brain to refocus each time.
3. Increased Stress: Juggling numerous responsibilities can elevate stress levels, with the pressure to perform well in each task contributing to overwhelm.
4. Reduced Effectiveness: Trying to do everything at once often leads to a decrease in the quality of work, as each task may not receive the attention it deserves.
5. Lack of Control: Feeling like you’re spinning may also result from a perceived lack of control over the multitude of tasks, creating a sense of disorder.
6. Fatigue: Constantly multitasking can lead to mental and physical fatigue, intensifying the feeling of being overwhelmed.

Attempting too much at once can strain our thinking, break our concentration, and result in feelings of overwhelm.

I Am Spinning Because I Don’t Prioritize Effectively

When we can’t prioritize tasks and allocate time and attention effectively, it can contribute to overwhelm and:

1. Lack of Focus: Unclear priorities make it challenging to concentrate on what truly matters, leading to spreading attention across different tasks without significant progress.
2. Decision Fatigue: Constantly figuring out what task to tackle next without a clear order can lead to decision fatigue, draining the mental capacity to make sound choices.
3. Inefficient Use of Time: Ineffective prioritization results in spending time on less important activities instead of focusing on crucial ones, adding to the feeling of overwhelm.
4. Quality vs. Quantity: Handling multiple tasks simultaneously often compromises work quality in favour of completing more tasks, leaving a sense of dissatisfaction.
5. Increased Stress: Without a clear plan and task prioritization, stress can rise as deadlines approach and tasks accumulate, creating anxiety and a feeling of being overwhelmed.
6. Sense of Disarray: Without a structured task management approach, our workflow may feel disorganized or chaotic, contributing to the sensation of “spinning.”

I Am Spinning Because I Lack a System for Managing My Time and Energy

Lacking proper systems for managing time and energy can contribute to overwhelm and:

1. Disorganization: Without a structured approach, tasks lack clear organization, making it difficult to navigate through them coherently.
2. Inefficient Use of Time: Without a well-defined plan, it’s easy to spend time on less important or non-urgent tasks, neglecting crucial responsibilities.
3. Overcommitment: Without a system for workload management, there’s a higher likelihood of taking on too many tasks, resulting in over-commitment and feeling stretched thin.
4. Unclear Priorities: A lack of a systematic approach can lead to unclear priorities, making it challenging to discern which tasks are most important.
5. Energy Drain: Without a structured system, energy may be expended haphazardly on various tasks, leading to fatigue and a drained feeling.
6. Stress and Anxiety: The uncertainty of managing time and energy effectively can contribute to increased stress and anxiety, especially when facing numerous responsibilities.

“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear

Recap

1. Identifying Overwhelm
2. Pause, observe, and breathe when feeling overwhelmed.

Doing Too Much at Once

Challenges of Multitasking:

• Limited attention and concentration.
• Mental fatigue from constant task switching.
• Increased stress and reduced effectiveness.

Actionable Steps:

• Avoid multitasking to maintain focus.
• Take breaks to prevent mental fatigue.
• Prioritize tasks to reduce stress and enhance effectiveness.

Ineffective Prioritization

Issues with Task Prioritization:

• Lack of focus and decision fatigue.
• Inefficient use of time and compromised quality of work.
• Increased stress due to unclear priorities.

Actionable Steps:

• Establish clear priorities for effective task management.
• Avoid decision fatigue by organizing tasks.
• Focus on quality over quantity to improve satisfaction.

Lack of Time and Energy Management

Consequences of Poor Time and Energy Management:

• Disorganization and chaotic workflow.
• Inefficient use of time and overcommitment.
• Stress, anxiety, and energy drain.

Actionable Steps:

• Implement a systematic approach to task organization.
• Set clear priorities to avoid over-commitment.
• Manage time and energy efficiently to reduce stress.

The Focusing Process:

Take a moment. Begin by grounding yourself. Pay attention to your feet, the contact with your chair, and your breath. Say to yourself: “I am here.”

Observe. Establish a connection with your body by tuning into your throat, chest, and stomach. Identify any discomfort you may be experiencing in these areas.

Greet. Address the sensation in your body by saying, “Hello, I acknowledge your presence.” This crucial step involves turning towards your emotions.

Express. Say to yourself: “I am aware of something within me that feels this way.” Alternatively, specify the emotion: “I am aware of something within me that feels…”

Notice. Observe what any shifts in your body and how this transforms your relationship with your emotions.

References:

• Cornell, A. W. (1996). The Power of Focusing: A Practical Guide to Emotional Self-Healing.
• Rupp, E. E. (2023, September 20). Switch cost effect: How task switching impacts productivity. ABLE Blog: Thoughts, Learnings, and Experiences. Link
• Focusing Resources. (2023, November 2). Inner Relationship Focusing with Ann Weiser Cornell. https://focusingresources.com/