Have you ever had that tightness in your chest, cold dread in the pit of your stomach, inability to breathe, panic and paralysis setting in with the urge to escape and hide? I’m not describing a heart attack, but instead some of the reactions associated with feeling overwhelmed.When we’re faced with a complex task, a long mental TO DO list or a situation that seems huge, out of control and insurmountable, it can feel debilitating. Often we don’t know where to begin and might prefer to avoid the whole thing than make a start because we already feel defeated, thus fuelling a vicious cycle as inevitably more things get added to the mix.It could be a pile of paperwork on your desk, a hectic schedule of projects to accomplish. In my current case, sorting through a mountain of clutter after a house move. Whatever is on your plate, no matter how big, it may seem overwhelming now but with some systems in place, trust me, it won’t take long for you to feel that you are back in control and on top of things.Firstly, some common contributors to overwhelm that we choose to allow:* Being unrealistic about how much time it takes to do something and expecting to fit too much in a day/week;* Spreading yourself and your focus too thin on too many things at once;* Not saying “no” to people and projects and trying to be everything to everyone;* Not having systems in place to keep on top of.Notice in each case there is always a choice in the matter, although perhaps we don’t stop to consider it.Ask yourself now: how have I allowed my current situation and what do I need to put in place to avoid repeating it? Then let’s tackle the situation and break the cycle of overwhelm.You’re probably feeling pressed for time (yet another symptom) but this exercise won’t take long and has big impact.Six steps to reducing overwhelm:1. Make a list all the things you’ve got to get done. All the things that come to mind when you feel this sense of ‘too many things, too little time’. Get them out of your head and onto the page. Next to each, jot down its deadline. If it hasn’t got an imposed deadline, create one for yourself. Ask: when does this have to be done by for me to feel OK? Can I leave it a week, a month, three months? Projecting forward in time, at what stage does the anxiety about it not being done kick in? Just before that is your deadline.2. When it’s all out there, on a fresh page arrange each task in priority order: What is most important to you? What is imperative? What needs to be done in the next day/week?3. Go through the whole list and ask honestly: Is there anything here I can delegate? Say no to? Get rid of? In which case, do!4. Assign a time limit for each task (or portion of task if it needs to be broken down). Ask yourself, based on past experience, how much time will it really take to do this? Be realistic and even then add on a little extra (or if you’re like me — double it!). We tend to be over-optimistic about how long things take, which leads to unfinished business. If you do finish early — bonus! A little extra time to celebrate your success.5. Working with a calendar or timeline, map out the deadlines and start to fit the tasks into the given time you have between now and then. But be sure not to overload your schedule. If it’s say, a three-hour task, don’t try to do it all at once. Factor in breaks between tasks, variety and pace yourself to avoid burnout.6. Stick to your time schedule and, little by little, those tasks will start disappearing. Take great pleasure in crossing things off your to do list and celebrate your successes, which reinforces the process.Top tips:* Always factor in time in your calendar to deal with unexpected things that arise. Create a daily cushion for the urgent/important things that crop up so you can be flexible with your system if needs be. And if you don’t need it, a welcome windfall for extra progress or a well deserved break.* Work for results. Do what is necessary to get the outcomes you desire/require and make time by disregarding the rest.* Keep your to do list handy so that you can always add to it when things arise (keeping your head clear) and you’re reminded of what you’re doing, and when.* Looking after yourself and your energy is vital to this process and time for this has to be factored in. Ask yourself: is any of this worth running myself ragged over and making myself ill for? Calm, deep, slow breaths is one way to instantly alleviate the rising tightness of overwhelm.* Come to terms with the fact a to do list is never empty til we’re dead. There will always be something to do, a telephone to answer, e-mails to check, but when it’s down to a manageable size, it’s a handy tool, not a burden.Remind yourself: there’s no need for the panic and dread because you are in control. Burying our heads only exacerbates a situation. Instead, take action! Each small step you take and task you complete is one closer to your ultimate outcome and your future successes.So for me it’s back to my unpacking and sorting, cupboard by cupboard, box by box, getting rid of what no longer serves or suits and finding just the right place for the rest. A great metaphor. Make time to put your ‘house’ in order. And once you have your current situation, with its many demands, under wraps, you will feel freer to look at some other, longer-term goals and strategies that will work for you going forward.Julia Pitt is a trained success coach and certified NLP practitioner. For more information telephone 705-7488 or visit www.juliapittcoaching.com.