Feeling overwhelmed by your to-do list? I share three practical strategies to reduce overwhelm and finally get things done. Learn how to find safety, soften your defensive state, and take small, almost effortless steps forward. This episode is a replay of a free webinar from the Unstucking Academy. Discover actionable tips to improve your daily life and reach your goals without feeling stressed. Tune in and take a step towards living more calmly, confidently, and connected.
00:00 3 Strategies to reduce overwhelm and get stuff done (262)
01:26 intro, about, and goal
01:53 You have things to do
03:34 3 options to get stuff done
04:19 Feel safety and then get stuff done
05:14 Passive safety cues
07:29 Mindfully connect with a passive cue
09:08 Safety cues are everywhere
10:00 Jenny finds safety first
11:30 Soften defense, then get stuff done
12:30 Imagine defensive activation ahead of time
13:21 Mindfully permit defense
14:36 Recovering from overwhelm
15:51 Jenny softens defense
18:55 Bypass overwhelm to get more stuff done
20:53 Kaizen Steps Should be Very Small
22:21 How to make small Kaizen steps
22:54 Kaizen Examples
25:47 Kaizen example: Tatiana
27:15 Kaizen example: James
28:40 Kaizen example: Heather
31:37 Kaizen ecample: you
39:57 Emotional objection to Kaizen
43:43 Softening defense of work overwhelm
47:40 Amanda overwhelm at grocery store
Resources:
🔸 Wondering what to do next? https://bit.ly/4ozbppZ
🔸 Stuck Not Broken book series - https://www.justinlmft.com/books
🔸 Polyvagal 101 audio series - https://player.captivate.fm/collection/cce134e7-1550-4d33-8e56-738d344c63b0
Crisis resources:
- National Suicide Prevention Hotline - 1 (800) 273-8255
- National Domestic Violence Hotline -1 (800) 799-7233
- LGBT Trevor Project Lifeline - 1 (866) 488-7386
- National Sexual Assault Hotline - 1 (800) 656-4673
- Crisis Text Line - Text “HOME” to 741741
- Call 911 for emergency
This and other content produced by Justin Sunseri (“JustinLMFT”) (i.e; podcast, YouTube, Instagram, etc.) is not therapy, not intended to be therapy or be a replacement for therapy. Nothing in this creates or indicates a therapeutic relationship. Please consult with your therapist or seek for one in your area if you are experiencing mental health symptoms. Nothing should be construed to be specific life advice; it is for educational and entertainment purposes only.
Justin Sunseri is a Licensed Marriage & Family Therapist registered in the State of California (#99147).
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Mentioned in this episode:
Self-Regulation Simplified
Self-Regulation Simplified is a step-by-step, 8-week Polyvagal-informed program for those ready to move beyond frustration and build real, lasting self-regulation skills—together. Learn more about Self-Regulation Simplified - https://www.stucknotbroken.com/self-regulation-simplified
Stuck Not Broken 
