The Power of Reframing Overwhelm
A ‘busy’ mindset can lead to overwhelm, decreased productivity and burnout. And while there are many factors contributing to our experience of overwhelm, there are also some interesting conversations to be explored on the power of reframing.
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Over the past year, I’ve found myself in a cycle of ‘constant busyness’. Between having a newborn, never-ending winter illnesses, trying to maintain friendships, increased pressures on my relationship, house hunting while dealing with redundancy, and ongoing mental health challenges - I have felt overwhelmed at many moments. And my strategy for overwhelm, has not always been pretty (sigh!).
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Pressure is Not Stress
Yet, I reached a helpful turning point during the year when I came across a white paper titled ‘Pressure is not stress’. The paper talks about how two people can go through the same experience and have very different reactions. Some feel the stress and overwhelm, while others are more resilient. With everything I was balancing, many of the themes resonated for me.
In particular, the difference between stress and pressure was a helpful reminder. Pressure is external and we all have pressure(s), it’s what we do under pressure that determines whether it develops into stress (our resilience). The difference between turning pressure into stress can be as simple as ruminating on a problem or challenge, instead of reflecting.
Rumination vs. Reflection
Ruminating is when we engage in looping negative thought processes that have no end or outcome. This usually involves repeating negative thoughts and placing blame, or making excuses, as to why something won’t work.
Rumination vs Reflection Model
In comparison, when we review the past or plan for the future with positive or neutral emotion, it’s called reflection or above-the-line thinking. Reflection is essential in leadership. This is where self-development and a growth mindset comes in to play.When I find myself starting to feel overwhelmed, I actively have to stop my train of thought and take a moment to reflect. Part of this reflection process is noticing what is coming up for me when I am heading into the rumination space, and then having some practical tips and tools to help shift my thinking.
The Rumination vs Reflection model below is a strong visual guide to help you identify, in practical terms, where your thinking might be. You can then use reframing to help move from rumination to reflection.
Reframing, and Why Words Matter
The way we language something, and the words or thoughts we tell ourselves, have a direct impact on our emotions and our actions. Choosing more empowering language can help ‘reframe’ the challenge and move your thinking from below-the-line, to above-the-line, or from rumination to reflection.
How would it feel to reframe the word “busy” to “I’m working on lot’s of exciting things right now” or to reframe “I’m so exhausted” to “I’m in hot demand this week.”
How to reframe the change
A simple, yet powerful reframe, is adding the word ‘yet’ or ‘how can I’ to your challenge. For example; I don’t know how to do this.. ‘yet’ or adding ‘how can I’ learn how to do this?
Powerful Questions Help Prompt Reframes
Powerful questions and fostering a sense of curiosity, can help you move above the line in your thinking.
What are the facts?
What support do I need right now?
What do I need to move forward and overcome this?
How can I reframe my thinking to be positive and productive?
For those looking for support with powerful, thought-provoking questions, our GROW Model Resource Guide, Question Sets and Imagery are a great start - either for self coaching, or for your work with clients.
So, the next time someone asks you “how is your day?”, try responding with “I’m working on lots of exciting things right now” and see what happens to your energy, and to the energy of the person who has asked you the question.
Does the conversation stay high energy - with talk of all the exciting things?
Does your positive reframe prompt the other person to share information about the exciting stuff they have on the go at the moment too?
Enjoy giving it a go. And while, again, we acknowledge that there are many important factors contributing to overwhelm, there is also a role and opportunity for each of us to collectively break down the addiction to ‘busy’.
