Emotional Overwhelm Checklist

Developed by BU Coaching

Emotional Overwhelm Checklist

How to use this checklist...

Emotions can be challenging things to handle. It can seem as if they come and go as they please, often blindsiding us without warning. Before you know it you're feeling burnt out, exhausted and emotionally overwhelmed... and you've got no idea how to set yourself free. Until now...

Whenever you get caught in a whirlpool of emotions and find yourself feeling exhausted, burnt out or emotionally overwhelmed complete the steps on the following page to help bring awareness, understanding, freedom and clarity to what's going on in your mind and body.

Some things to keep in mind...This checklist is a tool designed to help bring awareness and some space to your emotions. It's not a tool designed to make difficult emotions 'disappear'. Emotional repression causes a lot more suffering over the long term and is incredibly detrimental to your overall wellbeing.  This is the first step in increasing your emotional intelligence, the first way to begin finding emotional freedom and the first technique to enjoy a life of confidence, purpose, happiness and  fulfillment. After completing the checklist take a minute to check back in with yourself and confirm that the emotional overwhelm has decreased.

If you have any questions or struggles using the checklist you're more than welcome to contact us via grow@bucoaching.org

Emotional Overwhelm Checklist

Print this page out. We recommend keeping some printed out and ready to go.

Step 1: Safe & Secure...

Step 2: What We Feel We Can Heal...

Step 3:  Building Clarity...

Step 4:  Getting Emotional Space...

Step 5:  Out of Head and Into Body...

When possible, aim to tick the circles below

I am somewhere safe and

comfortable

I have had a glass of water

I have somebody who I can talk to if I want to

In ONE word how would I best describe how I'm feeling?

What thought and physiology (body) patterns may be contributing to this feeling?

Thought Physiology (body)

Rewrite the thought with the words "I'm having the thought that..." in front of it

Aim to gently change as many of the following. Tick each circle when changed.

Breathing (speed)

Movement

Posture

Voice

Breathing (depth)

See step 5 for categories