Exercise for stress and overwhelm

Create space within yourself

This is an exercise you can use when you are feeling stressed or overwhelmed—feelings that may arise from anything happening in your life. The exercise is based on “clearing a space,” a technique developed by Jean Gendlin within focusing, and used in Emotion-Focused Therapy.

It helps you create space inside yourself, so you are less affected by daily worries and can better sense what is happening within you. The exercise consists of three steps.

Step 1: Settle into your body

First, take a moment to sit comfortably. Make sure you are well supported and that the chair is holding your full weight. Allow yourself to be as relaxed as possible.

Then take a moment to notice your body. Observe how you are right now. You can do a brief scan from your feet to your head, noticing any physical sensations and simply allowing them to be there.

Step 2: Create space and set things aside

Now is the time to open up space inside yourself. Imagine that when you bring your attention inward, there is a large open space inside you. Big enough to hold everything that is happening in your life. This space is also large enough to keep things at a slight distance, so you can observe them without feeling overwhelmed.

Now ask yourself: “What is between me and feeling completely okay?”

If you feel overwhelmed, something will usually come up quickly. When it does, acknowledge it. You may briefly name it, for example: “Oh, it’s about this.” Keep it short and do not go into detail.

You might also notice an emotion connected to it. Name that too, for example: “It’s about this, and it feels anxious.”

Then imagine placing this “thing” aside, in a way that feels right for you and your body. You might place it on a bench next to you in a sunny park. Or a little distance away from you on a beach. Or you might put it into a box and set it down somewhere nearby. Let your imagination guide you.

Then ask yourself again: “Besides that, what else is between me and feeling completely okay?”

Again, name it and notice the emotion, but do not go into it. Do not spend time with it. Simply notice it and set it aside.

Ask yourself once more: “Besides all that, what else is between me and feeling completely okay?”

You can continue asking yourself this question until everything that wants your attention has come up and has been set aside.

Step 3: Experience calm and space

Now that you have created space inside yourself with the question “What is between me and feeling completely okay?”, and everything that needed your attention has come up, been acknowledged, and set aside—you are okay in this moment.

Take some time to notice your breathing, just as it is. Relax and experience what it feels like to be okay, even when life can sometimes feel overwhelming.

Do You Often Feel Overwhelmed?

Do you notice that you often feel overwhelmed and find it difficult to cope on your own? It can be helpful to explore this together with someone.

You are very welcome to get in touch if you would like support. Feel free to contact me for a free phone consultation or to schedule an intake session.