Try to recall the most recent time that you felt overwhelmed — a moment when your nervous system was in fight-or-flight mode, and it was so hard to figure out what to do.

Emotional overwhelm is a common phenomenon for most people today. If you want to get a good education, to advance your career, or to take care of your family, there’s so much responsibility that comes with it. Even if these things aren’t important to you, or you find them to actually be pretty easy, still life comes with other challenges. Inevitably, you’re going to feel overwhelmed sometimes.

Overwhelm is what I like to call a low-resolution emotional map. It’s when you actually have multiple unpleasant feelings at the same time, but they’re blend together into one.

Here’s a really simply practice that will help you to sharpen the image, and then break down that overwhelming glob into manageable parts.

Take one inhale and exhale slowly and fully
Notice what you’re feeling at the moment
Voice it: “I’m feeling _____.

Repeat these three steps for a five to fifteen minutes. You can name a different feeling each time or repeat the same feeling each time. It doesn’t matter. Just name or label whatever feeling you notice in the moment between each breath cycle.

When you voice your feelings, it’s important to name an emotion or a physical sensation. For example, “I’m feeling scared” or “I’m feeling tension in my stomach”. Do not mention your thoughts as feelings. For example, don’t say, “I feel like a failure” or “I feel like this isn’t going to work out.” Although you’re using the word ‘feeling’ in these sentences, what you’re actually describing is the words in your head. Instead, describe the emotions and sensations that you notice in your emotional and physical body.

Simply repeat these five steps for five to fifteen minutes. You’ll gain a better understanding of your feelings, and it will be easier for you to see your path forward.