The Overwhelm Cure

"Is this as good as it gets?" "Is this really all there is?

If you've ever asked yourself these questions, you're not alone. And you might also be focused on productivity and getting things done.

We often turn to these unintentional strategies when we get overwhelmed in an effort to make our lives easier. But we end up making things much harder.

While our brains try to simplify things, we end up cutting back on the very things that truly nourish us — sleep, fun, and even silliness.

The things we often perceive as "nice to haves" or "extras" — but should actually be non-negotiable.

We tell ourselves it's temporary and that when we have more time, we'll bring back in the "extras," but these cutbacks can quickly become new, unsustainable habits that neglect sleep, socializing, and fun, leading to burnout.

Drawing from my recent Courageous Leaders Mastermind Retreat the other week, I saw how this was showing up in women's lives right now.

In this week's episode, I dive into the three main problems contributing to this unsustainable cycle: being overly focused on productivity, ending up tired and grumpy from self-deprivation, and seeing basic self-care as selfish.

I also address the lies our brains tell us about needing to control everything and everyone.

It's time to realize that you are just as important as everyone else and deserve an extraordinary, fulfilling, and fun-filled life!

Here's what you'll learn today:

• How the attempts to simplify our lives can inadvertently lead to more overwhelm.

• The reasons why we tend to give up nourishing activities when we're overwhelmed.

• Why self-care, rest, and connection are essential, not just "nice to haves."

• How to identify and challenge those tricky self-sacrificing thought patterns.

• Practical strategies for prioritizing tasks and incorporating joy into your daily life.

• 3 powerful and practical solutions to help you shift your mindset, make good choices by prioritizing and delegating, dreaming big about what truly makes you happy, and intentionally changing unhelpful thought patterns.

Timestamps:

00:00 Introduction: Unintentional Ways We Complicate Our Lives

00:28 The Cycle of Overwhelm

01:59 The Importance of Rest, Connection, and Fun

05:24 The Three Problems Contributing to Overwhelm

10:02 Three Solutions to Take Back Your Time and Joy

15:44 Changing Your Mindset for Better Self-Care

19:12 Conclusion: Taking Control of Your Life

Quick Links:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

Boost your decision-making skills by practicing them daily.

Whether you're on vacation or at work, you've got decisions to make every day. And when we get stuck in a loop, unsure what action to take, we can end up feeling overwhelmed because we're worried about picking the "wrong" choice.

But what if there were no "wrong" choices?

Did you know that our brains have a limited amount of decision-making capacity each day?

Maybe you've noticed how you make better decisions when you're well-rested or right after a healthy meal.

And on the flip side, maybe you make questionable decisions when you're tired, hungry, or stressed. Have you ever tried to focus on a big decision when you're hangry? It's hard!

When we practice decision-making, we improve our skills. The more efficient we are at making decisions, the more quickly we can make good decisions, also leading us to feel calmer in the moment.

Summer is winding down, and whether you're heading out to the cabin or vacationing overseas, these are great opportunities to test-drive your decision-making skills.

If you struggle with decisions, you'll find today's quick episode super helpful:

What you'll learn:

• Why decision-making skills are KEY for reducing stress and overwhelm.
• How many decisions you can confidently make in a day depends on your level of "decision fatigue."
• Practical strategies to help you make fewer decisions each day and conserve your mental energy for the big choices.
• How timing your decisions at the right time can make every choice easier.
• The power of habits in eliminating decisions completely.

I hope you'll take the strategies I share today to help you become a more effective decision-maker.

Timestamps:

00:00 Introduction to Decision Making 01:53 Understanding Decision Fatigue 03:19 Tips for Effective Decision Making 06:49 The Importance of Planning Ahead 12:03 A Real-Life Decision-Making Example on Vacation 20:56 Conclusion and Final Thoughts Quick Links:

• Explore working together

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

How do you handle emergencies?

I don't mean the 9-1-1 cases.

This week, I've had several clients share their "emergency situations" that popped up in their lives. This prompted me to reflect on how we perceive and respond to these moments. I've certainly been in emergencies myself, and there are definitely ways we can make things either better or worse.

And it's not just this week. For 20 years as a psychologist, I've heard many stories of these non-911 situations described as emergencies.

Perhaps this is how you got your needs met in childhood. But as an adult, constantly labeling things as emergencies can lead others not to take you seriously. When really, you can get help by simply asking for it, expressing that you're overwhelmed or stressed.

When our minds perceive something as an emergency, it triggers our stress response, kicking it into high gear and taking our thinking brain offline and pushing us into fight, flight, or freeze mode. This is a basic instinct designed for true dangers, like a bear chasing you.

The problem is that when we react this way to non-emergencies, we can end up making poor choices, leading us to feel even more overwhelmed.

While 911 isn't always appropriate, asking for help is.

My clients were able to talk through their challenging situations with me, realizing their brains went straight to panic and worst-case scenarios, when really, there wasn't enough information to warrant worrying about those outcomes. We explored various options, developing game plans beyond their initial thoughts.

Here's what I cover today:

• How to differentiate between true and perceived "emergencies."
• The physiological impact of perceiving everyday situations as an emergency.
• Why it's important to regulate emotions before taking action in stressful situations.
• Practical techniques for emotional regulation, such as box breathing.
• The role of setting boundaries and allowing others to face consequences in non-emergency interpersonal conflicts.
• The value of asking for help and brainstorming solutions with others.
• The importance of taking time to assess a situation when no one is in immediate danger.

Timestamps:

00:00 Introduction to Emergency Situations 00:44 Defining a Real Emergency 02:05 Perception vs. Reality of Emergencies 04:08 Emotional Reactions and Coping Mechanisms 05:31 Practical Steps to Handling Emergencies 09:20 The Importance of Emotional Regulation 17:05 Real-Life Example: Lost Wallet While Traveling 20:43 Conclusion and Final Thoughts

Quick Links:

• Kimberly Knull Website

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

Can you relate to this?

The panicky sense of overwhelm that comes with deadlines looming or when you're preparing for a trip.

As I get ready for an overseas trip and a workshop, I'm feeling the pressure to get everything done before my calendar closes and I unplug and relax for three weeks.

This inspired me to share my strategies for tackling overwhelm through organization with you today.

In this episode, you'll hear why organization truly matters and how it can stop that overwhelm spiral. And it's certainly not about being perfect, but about creating systems that support you through your busy life.

Our brains are great at generating ideas, but they don't always take into account our physical energy or time constraints. Then we end up convincing ourselves we need to do a million things when it's simply impossible.

Here's what you'll learn today:

• How becoming more organized can cure overwhelm in both the physical and digital spaces
• Why taming the "perfectionist beast" can save you tons of time and energy
• How simply identifying the source of overwhelm and naming it can lessen its grip on us
• Practical ways to prioritize your to-do list so you can focus on what HAS to be done
• My favorite time management technique from Mel Robbins, which works every time especially for the tasks I don't want to do (like bookkeeping)

Really, done is better than perfect in most of these situations. This episode delivers a hefty dose of compassion and some practical examples from my life as I hit record for this episode while my lengthy pre-vacation to-do list waited for me.

Timestamps:

00:00 Introduction and Personal Story (Preparing for travel and a workshop) 04:28 The Importance of Organization 07:21 Identifying Types of Clutter 10:21 Setting the Stage for Productivity 11:31 Prioritizing Tasks Effectively 14:22 Dealing with Digital Clutter 17:22 Tidying Up with Compassion 21:25 Organizing Your Time 26:04 Celebrating Wins and Self-Compassion 30:57 Conclusion and Final Thoughts

Quick Links:

• Schedule a free 20-minute consultation

• Connect on LinkedIn

• Connect on Facebook

• Connect on Instagram

In this special episode of the Overwhelm Cure Podcast, I'm sharing my reflections after 20 years of marriage. I've gained many valuable lessons and insights over the years and am excited to share them with you.

You'll hear about some important topics: choosing a compatible partner, open communication, the significance of being fully committed to the relationship.

You'll also hear about my experiences raising kids, managing expectations, handling conflicts, and finding ways to keep our marriage fun. Truthfully, it's challenging at times, but our relationship today is stronger than ever.

I'm looking forward to the next 20 years!

Timestamps: 00:00 Introduction: 20 Years of Marriage 01:11 The Beginning: How We Met 04:53 Marriage Realities: Statistics and Personal Experiences 08:31 Lessons Learned: Choosing Wisely 13:14 Commitment and Communication 22:39 Being a Best Friend and Fixing Yourself 31:23 Parenting and Planning for the Future 33:16 Seeking Help and Having Fun 37:34 Conclusion: Thriving in Marriage

Links:

Kimberly Knull Website

Kimberly on LinkedIn

Kimberly on Facebook

Kimberly on Instagram

How did you sleep last night?

In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep.

You'll hear some of my own experiences with chasing good sleep, too. When I realized I couldn't keep chasing busyness as a status symbol, I needed to focus on getting a solid night's sleep.

I used to fall asleep just fine, but then I'd wake up in the middle of the night and struggle to get back to sleep. Hormones played a role, too, so I had some sleep testing done.

While productivity was once tied to my self-worth, chronic exhaustion ultimately made daily life difficult to manage.

Chronic sleep deprivation has physiological and psychological effects, which can lead to sugar and processed carb cravings. Reaching for a third cup of coffee isn't going to help in the long run — or do much for our adrenaline and cortisol levels either.

Listen in for some actionable advice to help you improve your sleep habits.

Takeaways:

1. Sleep is a foundational keystone habit: Prioritizing sleep makes managing stress, maintaining energy, and solving problems much easier.
2. Consistency is key to solid sleep: Establish a consistent wake-up time and work backward to set a regular bedtime, sticking to it for several weeks to regulate your circadian rhythm.
3. Daytime habits impact nighttime sleep: Limit caffeine intake (especially after noon/2 pm) and incorporate exercise earlier in the day.
4. Explore underlying factors: Check with your doctor to rule out any medical issues like allergies or hormonal imbalances.
5. Manage stress: Stress significantly impacts sleep quality; identifying and addressing stressors in your life, and even considering cognitive behavioral therapy, can greatly improve rest.

Timestamps:

00:00 Introduction to Overwhelm Care Podcast 00:12 The Importance of Sleep 02:03 Personal Sleep Struggles and Solutions 03:55 Medical Interventions and Lifestyle Adjustments 06:07 Creating a Sleep-Friendly Environment 15:19 Establishing a Consistent Sleep Routine 20:33 Daytime Habits for Better Sleep 22:43 Supplements and Medical Advice 24:37 Addressing Stress and Cognitive Behavioral Therapy 26:02 Final Thoughts and Encouragement

Links:

Kimberly Knull's Website

Schedule a free 20-minute consultation

Connect on LinkedIn

Connect on Facebook

Connect on Instagram

🎉 It's my birthday, June 28th, and I'm officially 50!

Can you believe it? I was born in 1975, and now I've reached the big 5-0.

When I was a kid, I thought 50 was OLD — like Golden Girls old — you know, big glasses, short permed hair, and becoming a grandma. Honestly, though, I feel nowhere close to that stage of life. I feel more like 30 or 40 years old.

It's truly a privilege to be thriving, not just surviving, and cultivating a life I'm proud of.

On this week's episode, I'm chatting about what 50 years have taught me — all the things my mom never told me. I'll also share some predictions for the next decade.

I'm diving into some huge lessons I learned, especially after my 40s brought some unexpected challenges like hormone changes and burnout. I thought I'd be sailing smoothly, but that decade was a rollercoaster. I even "retired" at 44 because I was so burned out.

While I wish I'd learned these things sooner, I'm grateful to be figuring them out now and passing them on to my kids, and to you.

4 Key Takeaways:

• Prioritizing personal well-being (mental and physical health, self-care, setting boundaries) becomes increasingly important, especially in midlife.

• Understanding and acting on your personal values and letting go of the need for external validation is key to a more fulfilling (and fun) life.

• Defining and pursuing your own priorities and delegating draining tasks are key to avoiding burnout.

• Dreaming big and continually setting new goals can lead to a life that surpasses your initial expectations.

5 Recommended Actions:

• Reflect on what truly brings you joy and prioritize those activities.

• Evaluate your current health and wellness habits, like your sleep, nutrition, and movement, then identify one small area you can improve.

• Identify your core values and consider how you can align your daily actions with them.

• Practice setting and communicating boundaries in your relationships.

• Allow yourself to dream big about your future, even if it feels uncomfortable.

Links:

• Schedule a complimentary 20-minute consultation with Kimberly

• Connect with me on LinkedIn

Timestamps:

00:00 Introduction and Turning 50

01:18 Life Expectancy Through the Ages

06:14 Lessons from My 40s

11:13 Key Life Lessons at 50

22:31 Looking Ahead to the Next Decade

27:49 Conclusion and Invitation

We just experienced the longest day of the year. In Calgary, where I live, we recently had daylight from 5:00 a.m. to 10:00 p.m.

That's a lot of daylight!

And overwhelm can creep in when we try to cram a year's worth of fun and joy into only two months.

Summer goes by so fast. So, instead of rushing through the season, let's get super intentional to create our best summer ever.

How do these intentions align with how you want to feel this summer?

Think back to months ago, those cold and dreary January and February nights, when you're imagining the beautiful summer sun, dreaming of a tropical location.

Well, we've got that now. So, how will you use it?

In this episode of The Overwhelm Cure, we'll:

• Make sure YOU are at the top of your list of summer priorities while balancing your family's wishes and needs, too.
• Work on clarifying how you want to feel this summer with a list of all the experiences you and your family want.
• Review practical ways only to do what YOU want this summer, including delegating some things or taking them off your list.
• Discuss how to practice the discomfort of not meeting unreasonable expectations—some may even be your own.
• Talk about how to let go of perfection and the idea of being the "perfect" wife/mom/boss all season long.

Take back some of your time and energy this summer season and give yourself the gift of a memorable and restorative summer.

If you need some extra support to help create your best summer ever, get in touch.

Timestamps:

00:00 Introduction and Summer Solstice

02:24 Setting Intentions for the Best Summer Ever

04:27 Creating a Manageable Summer To-Do List

06:49 Delegating Summer Tasks and Letting Go of Perfection

14:51 Summer Planning with Your Family

18:50 Opportunities to Build Meaningful Connections

21:04 Planning for Downtime and Summer Boredom

23:31 Conclusion and Invitation

Other episodes you might love:

• 7. Plan Your Best Summer Ever: How to Create a Fun Summer Bucket List

• 10. The Play Prescription: Enhancing Creativity, Empathy, and Mental Wellness

• 8. Strong Boundaries: Your Defense Against Overwhelm

Today, we're diving deep into a topic that's important but one we sometimes misunderstand: self-care.

We often think of self-care as bubble baths and massages, and while those things are lovely, they might not give us the lasting feeling we're truly looking for. In fact, I've come to realize that true self-care isn't an action but actually a question. It's about really understanding what's going on within us.

When we think about self-care, do we immediately go to facials, pedicures, or a new outfit? These things sound great and can be a part of self-care, but they might only make us feel good for a few minutes. Sometimes, they even come with unwanted side effects.

I remember feeling like every day was Groundhog Day when my kids were little – that monotony can be really draining. A client recently shared a similar feeling, and it reminded me how common this experience is. It got me thinking about what we would change in our lives if we could.

Would we want to be less busy, stressed, tired, frustrated, or overwhelmed?

I ask this question because there's a skill that can help, and it has a powerful question attached to it. That skill is mindfulness.

Here's the question we need to ask ourselves: What do we really need?

This is the heart of true self-care. Instead of simply noticing we don't feel awesome and numbing those feelings, we need to ask what's honestly going on. When we ask ourselves, "What is happening for me?" that's when we can get to the root of the problem and actually address it, rather than just using coping or numbing techniques.

As a psychologist for almost 20 years, I've seen clients come to me with symptoms like anxiety, depression, and burnout. These are real problems that therapy addresses, and to do so effectively, we need to understand where these symptoms are coming from.

Takeaways:

• Real self-care isn't a spa day — it's a question that addresses our internal needs.
• Mindfulness is about paying attention to your feelings in the moment and is a key skill that can help you identify what you truly need.
• Asking "What do we really need?" is the core question for effective self-care.

Recommended Actions:

• Practice mindfulness daily by taking a few moments to check in with how you're feeling.
• When you experience discomfort or stress, ask yourself, "What is truly going on?" and "What do I really need?"
• Go beyond the symptoms of stress, anxiety, or overwhelm to get to the root cause.

If you're struggling with the symptoms and feel guilty for taking time for yourself, I invite you to schedule a free 20-minute consultation.

Timestamps:

00:00 What Self-Care Really Is

00:23 Rethinking Self-Care: Beyond Bubble Baths

01:52 Understanding Mindfulness

03:27 Identifying the Root Causes

14:58 The Five Dimensions of Wellness

19:50 Practical Tips for Self-Care

I've been thinking a lot about celebrations. It started with my oldest daughter's high school graduation this week.

We had a blast celebrating with dinners and ceremonies, but it got me thinking about why we only focus on the big stuff.

Why not celebrate the little victories, too?

We often get so caught up in our daily tasks and to-do lists that we forget to acknowledge our achievements, big or small. We check things off and move on. Sometimes, we even raise the bar without taking a moment to mark our success in getting there.

Skipping the small celebrations can even lead to overwhelm and burnout.

We celebrate our kids and pets for all their little accomplishments, so why don't we do this for ourselves?

When we celebrate, our brains release dopamine, that awesome feel-good neurotransmitter that boosts our mood and motivation. Even a little 10-second acknowledgment with a deep breath and a smile can make a difference.

We need to rewire our brains to focus on the positive outcomes, not just the stress. And honestly, sometimes we resist celebrating because it feels like extra effort, right? Like planning something or even just taking the time to pat ourselves on the back might feel like more work than we have time for, but it's SO worth it!

So, I'm challenging myself (and you, too!) to celebrate more, especially the seemingly small things. Celebrate waking up on time, making a great dinner, or even simply setting a boundary.

Let's bring more "sparkles" or "glimmers" into our lives by celebrating more everyday moments.

5 Key Takeaways:

1. All celebrations — even the small ones release dopamine and boost our moods, making us feel good!
2. Acknowledging our achievements helps rewire our brains to focus on positive outcomes.
3. Simple acts like journaling our wins, sharing accomplishments with people we love, or taking a moment for reflection can be powerful celebrations that add up over time.
4. Shifting from focusing on what we haven't done to celebrating what we have done creates a more joy-filled life.
5. Life gives us opportunities to learn and grow in the form of challenges, and sometimes, when we're feeling particularly challenged and we have a success, it can feel even sweeter.

Small Practices to Try:

• Start a daily wins journal and write down at least 3 things you've accomplished each day.
• Share your small wins with a friend or family member to amplify the joy (which helps create more!)
• Treat yourself for small victories, even if it's just a relaxing bath or your favorite snack (for me, it's Hershey's Kisses)
• Create a small celebration ritual, like lighting a candle or playing a favorite song and dancing.

Links:

• Connect with me on Facebook or LinkedIn
• Explore therapy at KimberlyKnull.com