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When I think of overwhelm and self-doubt at its height for me, I remember the days of having all three children in the car after picking them up from pre-school the youngest was under 1, and he was crying from the discomfort of being in the car so long, and the other two were hungry and asking me to open packets of food while I was driving, and somehow pass it back to them without dropping it on the floor, I had to have long arms and be able to pass it into their little hands without dropping it

If I couldn’t do something at the right time or we got stuck in traffic the tension would increase and my ability to stay calm and centred was almost impossible, especially in times of crying or arguing.

If I had taken all the precautions of making sure things were taken care of, I would be thrown into self-doubt and overwhelmed, if our journey took a different turn or my children were in a different place emotionally.

Responsibility is an inherent aspect of life, and at times, it can feel overwhelming, especially when we choose to shoulder it all on our own. Inevitably, when something goes awry, it’s easy to internalise it as a reflection of our abilities as a parent, amplifying the sense of overwhelm.

When the weight of being responsible for 3 children would pile up, I would find it difficult to then navigate my way out of the negative mindset “But who else will do it, if I don’t”.

Ever since those early days, I find it difficult to advise on a “quick fix” for women on how to manage the feeling of overwhelm and self-doubt during these times (the first 5 years) as it’s a very emotionally draining time generally, it can be completely consuming and definitely overwhelming, not just the day-to-day but the love that you receive from them and the obsession that you have of them. I spent many moments thinking about their well-being and or planning their next 12 hours in my head. And depending on how many you have you are thinking about all the different stages they are at and trying your best not to lump their experiences all together to create one diagnosis to suit them all. And like most things, we can experience stress, overwhelm and self-doubt differently.

The same with managing staff, growing a business, having different client needs, and trying to do it all by yourself, there will be a cost to your mental wellness.

Undoubtedly, in moments of indecision, uncertainty, and self-doubt, self-care strategies become invaluable and essential.

Strategies to Support Overwhelm and Self-Doubt

1. Self-Awareness – Support your well-being by cultivating self-awareness and recognising the frequency and patterns of feelings of overwhelm. Pay attention to whether these feelings occur at specific times of the day, week, or month. Take the time to observe your internal state and the external environment during these moments. Developing self-awareness is a crucial step toward addressing and managing self-doubt and overwhelm effectively.

Yoga Practice to support this: Meditation Practice

2. Practice Self-Compassion – Treat yourself with the same understanding and kindness you would offer to a close friend. Remind yourself that it’s normal to feel overwhelmed and doubt yourself, and give yourself permission to make mistakes and learn from them.

Yoga Practice to support this: Mantras or Affirmations, Meditation Practice: 

3. Challenge Negative Self-Talk – Self-doubt often stems from negative self-talk. Interrupt the nonsense and rephrase your internal language. Part of your awareness practice is to notice what you are saying to yourself and to interrupt it, with compassion but to shift your energy to a higher vibration where you can experience, more creativity, personal power, clarity, peace, love, and joy.

Yoga Practice to support this: Slow Flow Yoga Practice, Restorative Practice, Mantra or Affirmations 

4. Break Tasks into Smaller Steps/Slow Down – For someone who thinks they can do everything when we get to the point of overwhelm, it can be paralysing, making it difficult to know where to start. We get so focused on what we can’t do that even small things are beyond us. 

Learning to break down your tasks into smaller, manageable steps can lessen the self-doubt created by doing too much at once. Focus on one step at a time, celebrating your progress along the way. By taking small, achievable actions, you gradually build momentum and create a sense of accomplishment, which can alleviate overwhelm and boost self confidence.

Yoga Practice to support this: Yoga Nidra Practice 

5. Seek Support and Perspective – Reaching out for support when you’re feeling overwhelmed and doubting yourself is a must. Talk to trusted friends, family, or mentors who can provide a fresh perspective and offer encouragement. Sometimes, simply verbalising your concerns can help you gain clarity and realise that you’re not alone in your experiences. 

Yoga Practice to support this: Join yoga groups that specialise in supporting women who experience overwhelm and self-doubt.

6. Acknowledge your Growth and Learning – Shift your perspective from viewing challenges as threats to opportunities for growth and learning. Acknowledge your growth, and how far you have come until now.  

Celebrating our accomplishments can facilitate neuroplasticity, the brain’s ability to reorganise and form new neural connections. When we acknowledge our successes, the brain strengthens neural pathways associated with the skills and knowledge involved. This reinforcement enhances our learning and memory retention, making it easier for us to apply what we have learned in future. Celebrate your progress and accomplishments, no matter how small, and use them as reminders of your resilience and potential.

Yoga Practice to support this: Journalling, each morning or evening, take some time to journal your day or intentions. Mantras and Affirmations. Meditation

Yoga Practices that support Self-Doubt and Overwhelm

• Gentle Yoga and Slow Flow: Engaging in gentle yoga or slow flow classes allows you to slow down, focus on your breath, and move through poses at a relaxed pace. Allowing us to feel more grounded and centred. Cultivating a connection to our body builds trust and helps alleviate overwhelm and builds self-confidence and releases self-doubt.
• Meditation and Mindfulness: Set aside dedicated time to sit quietly, focus on your breath, and observe sensations and feelings. This practice cultivates a calm and clear mind, helping you gain insight into your doubts and fears. Meditate regularly to increase self-awareness, reduced stress, and improved emotional well-being. 
• Restorative Yoga: Restorative yoga involves gentle and supported poses held for extended periods, allowing the brain to relax deeply. This practice encourages a sense of surrender and nurtures self-care. By providing a space for deep rest, restorative yoga helps to reduce overwhelm and cultivate self-compassion.
• Affirmations and Mantras: Choose positive statements or phrases that resonate with you and repeat them silently or out loud during your practice. Affirmations can help reframe negative self-talk and reinforce positive beliefs about yourself. By consciously focusing on empowering words, you can gradually shift self-doubt towards self-acceptance and self-confidence. 
• Yoga Nidra: “yogic sleep,” is a laying down guided meditation technique that induces deep relaxation and a state of conscious sleep. This practice allows you to access deeper levels of your subconscious mind, release tension, and gain insight into the roots of self-doubt. It promotes a sense of calm and clarity, fostering self-empowerment and resilience.

Incorporating yoga practices into our routine allows us to find support and solace when overwhelm and self-doubt creeps in. Through mindfulness practices that aid stress reduction, self-compassion, physical empowerment, and inner reflection, yoga becomes a powerful tool to navigate everyday challenges, helping us regain balance, confidence, and a sense of self-confidence for a fulfilled, connected and satisfied life.