Panic Attack Meditation by Panic Attack

February 20, 2025 Hello From Katie 💗 Time to Slow Down: From Burnout to Balance

“It’s just a heavy season,” I said to my sister as we were talking the other day.

That phrase came out as I was telling her about the baby chickens we just got during a whirlwind weekend at our friends’ house, which was supposed to be chill and calm, but ended up being a non-stop swirl of events and plans and kids and animals. And here I was up late, needing to run fast for the full work week ahead.

I. Was. Done.

As soon as I said it, my brain rolled through the dozens of times I’ve said this exact statement in the past year.

And then, like the mind-blowing finale of a movie, I heard a voice clearly say…

“It’s time to slow down, Katie.”

Everything went silent and I could immediately recognize the distinction between the calm and centered Katie, and the fast-paced, trying-to-hold-all-the-balls-in-the-air Katie.

Wow.

Are you in a heavy season right now too?

(Have you been in one for a little too long? Or a little too often as well?)

If you’re hearing your inner voice whispering - or possibly screaming - that it’s time to slow down, might I suggest that you and I take a seat…and listen.

Slowing down might seem like two simple words, but for someone who has become accustomed to moving fast, it can be a bit challenging.

So, here are some quick tips on how you and I can slow ourselves down and reconnect to the peace that’s already within us.

1.Take 5 Deep Conscious Breaths. Take your mind away from your thoughts and feelings, and direct that attention toward the simple act of counting your breaths. Breathe in, breathe out…1. Breathe in, breathe out…2. You’ll be surprised how quickly you can come back to center and feel the physical and mental sensations of calm.

2.Press Play on a Guided Meditation. I love guided meditations because the only thing it requires of you is to press play and listen. The guides do the heavy lifting for you. So scroll through the thousands of free guided meditations we’ve created for you and just. press. play.

3.Clear Up Your Schedule. Cancel meetings, play dates and appointments. Ask your spouse or family or friends to take over tasks (like picking up kids, taking out trash, feeding pets). Create some s-p-a-c-e for your soul to breathe and recalibrate.

4.Wake a Walk in Nature. Get outside and be one with your natural environment. Feeling the sun on my skin, hearing the wind whistle through the trees and seeing all the animals move about reminds me that nature has its own, divine rhythm. And so do I. It helps me recalibrate to my own, natural rhythm.

RECALIBRATE & RECOMMIT TO YOUR DESIRED RHYTHM

While I love living a full, deep life, I do not like feeling busy. I don’t like feeling rushed or like I’m running around all the time. So, when I begin feeling overwhelmed, irritable, physically tight…I take some time out for myself and recalibrate.

I remind myself of my priorities.

I remind myself of my desires.

I remind myself what it feels like and looks like to live peacefully and wholly as me.

And inevitably, that leads me to turn some of those yeses into “not now’s” or “no’s.”

Living a full life does not need to include burnout! So if you’re like me and you’ve been going through a “heavy season,” let me know how some of these tips work for you. I’m always surprised at how quickly I can come back to center and find my rhythm again.

Oh…and I’ll let you know how things go with my chickens. ;)

So much love,

Katie

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