13: Overcoming Overwhelm: The Art of Delegation and Asking for Help

Be honest. How many times in a month do you say "yes" when you really want to say "no." I get it. I'm a recovered people-pleaser. I used to say yes to all the things in an effort to be accepted. The school wants two dozen cookies tomorrow? Sure! I'll bring four dozen and make sure I make the fancy ones. Friend needs a ride to the airport even though I have a packed schedule? Of course, I can squeeze that in. Hopefully, there's no traffic. My colleague has tickets to a hockey game and wants me to finish her report? Sure! No problem! It's so easy to tend to agree to these requests when we really don't have time, but it's important to consciously think about whose opinion matters to us. People-pleasing often stems from a desire for acceptance and approval. Can you name five people whose opinions you really care about? Is your name on the list? In this week's episode of The Overwhelm Cure Podcast, we're talking about people-pleasing and why we often say "yes" when we really want to say "no." Here's what you'll hear about: How to recognize when you're slipping into people-pleasing behaviours True connections with others are built on authenticity, rather than the act of serving everyone's needs — people-pleasing is actually inauthentic Taking the time to discover whose opinions matter to you The importance of setting boundaries to avoid resentment from creeping in and spreading ourselves too thin A practical homework assignment for you to try this week to see where you might be falling into the people-pleasing trap People-pleasing has to go. I invite you to acknowledge your needs, respect your time, and embrace the idea that it's okay to put yourself first. Saying "no" when it matters boosts your well-being and leads to more fulfilling connections with those who truly value you for who you are. And make sure you listen to the end, where I share a practical homework assignment. And get in touch at KimberlyKnull.com — I want to hear how it goes! Timestamps: 00:00 Introduction to People Pleasing 00:46 The People Pleaser Test 01:56 The Consequences of People Pleasing 03:39 Learning to Say No 09:20 Understanding Conditional Love 15:39 Prioritizing Self-Care 28:26 Homework: Practicing Saying No 32:06 Conclusion and Invitation Happening Next Week: The Overwhelm Cure Webinar: Join me and discover my top tips to help you overcome stress and take back your peace of mind. It's happening on Wednesday, February 5 at 12 pm MST >> SIGN UP FREE.

27 Jan 33min

Are you (or were you) the mom who volunteers for all the class parties, offers to organize every family event, and plans your own gatherings down to the T? I get it. I used to be that mom until I started becoming more gentle with myself. In this episode, I break down the harmful effects of perfectionism. Now, there's a difference between perfectionism and healthy striving. And as the name suggests, it is much healthier. In today's episode of The Overwhelm Cure, you'll hear about how society sets unrealistic standards, only fueling our perfectionism. This leads us to be hard on ourselves and even impacts relationships. Here's what you'll find in this episode: The overwhelming impact of perfectionism on our lives and relationships The pitfalls of striving for unattainable standards, leading to self-neglect and judgement towards others The antidote to perfectionism and how to start using it today Practical advice to help you start challenging your perfectionist thoughts, celebrate small successes, and embrace the joy of imperfection. Have you signed up for my free Overwhelm Cure webinar yet? Save your spot! Explore all my workshops and learn how to work with me privately at KimberlyKnull.com. Timestamps: 00:00 Introduction: Relating to Perfectionism 01:59 The Cost of Perfectionism 03:17 Healthy Striving vs. Perfectionism 05:08 Compassion and Self-Care 06:44 Overcoming Perfectionism 10:04 Learning from Mistakes 11:31 Talking Back to Perfectionism 14:00 Embracing Imperfection 14:56 Conclusion: Self-Worth and Compassion

20 Jan 16min

In this episode of The Overwhelm Cure, I'm diving deep into understanding what overwhelm truly is, the signs and symptoms, and how we can manage it when we recognize it. Drawing on insights from Brené Brown's 'Atlas of the Heart,' I explain the distinction between stress and overwhelm (there's a difference!) I highlight the value of pausing before responding, having generous assumptions about others, and practicing self-awareness to break the cycle of chronic stress. In this week's episode of The Overwhelm Cure, you'll hear about... How stress can tip us into being overwhelmed How a simple mindset change can help us stay calm and take control over our stress Practical tips on pausing, reflecting before responding, and maintaining integrity in stressful situations Managing your stress and ultimately improving your overall well-being Plus, a personal story of my own overwhelm when I lost my wallet in Australia Connect with me and sign up for my upcoming free webinar — learn more and sign up. Links from today's episode: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience Timestamps: 00:00 Introduction to Overwhelm 00:16 Personal Story: Feeling Overwhelmed 02:27 Understanding Stress vs. Overwhelm 05:17 Managing Overwhelm: Practical Tips 09:49 The Power of Taking a Pause 10:46 A Stressful Travel Story 19:20 Final Thoughts and Encouragement

13 Jan 22min

Transforming Stress into Peace and Balance I'm thrilled to welcome you to the first episode of The Overwhelm Cure. Over my 20 years as a therapist, I've seen an alarming rise in stress and burnout, especially in the past five years. Personally, I resigned from my job in 2019 due to burnout after discovering that traditional solutions weren't enough. As a result, I developed The Overwhelm Cure program using my journey, successful client stories, and research-backed methods to combat this mounting crisis. In this inaugural episode, we discuss why our current lives aren't making us happy and the three essential steps to creating significant change: Dreaming big Making great decisions Managing our emotions.   Join me to start building your roadmap to lasting peace and balance.   You're invited to our upcoming Overwhelm Care events! The Overwhelm Cure webinar: Date: Thursday, February 6th, 12:00 to 1:00 p.m. MST Register here.   Timestamps: 00:00 Welcome to The Overwhelm Cure 00:10 The Rise of Stress and Burnout 00:42 My Personal Struggle with Burnout 01:54 Introducing The Overwhelm Cure Program 02:15 Common Struggles We All Face 04:32 The Simple Solution to Overwhelm 05:15 Dream Big and Create a New Vision 05:30 Making Great Decisions 06:02 Managing Our Emotions 08:29 The Overwhelm Cure Live Webinar 09:36 Join the Overwhelm Care Workshop 10:37 Conclusion and Invitation

6 Jan 10min

As we wind down 2024, a lot of us are beginning to set new goals for 2025. Are you being intentional about the goals you set or simply choosing a health and fitness one, like "lose 50 pounds" only because it sounds good?  In this week's episode — the final episode of the year, I share my journey from feeling out of control in my goal-setting to realizing how much power I truly have over my life.  I'll walk you through a process and a series of questions to help you reflect on the past year using the scientific method. You probably learned this in school — and today, we're bringing it back to help us live more intentional lives. You'll also discover:  Specific, practical questions you can ask yourself to help you reflect on 2024 and choose what you'll take with you into 2025. How to create hypotheses, design experiments, and evaluate results to identify what's working and what needs to change. My story of embracing vulnerability, patience, and persistence to make gradual, meaningful improvements in my life. How to set realistic goals that you'll be more likely to reach while being open to tweaking as you go. The concept of measured discomfort and how it can support your success. Join me today for some practical guidance on making sustainable changes and setting yourself up for wins in the new year! And if you have questions or need support in setting up your goals for 2025, get in touch — hello@kimberlyknull.com. Timestamps: 00:00 Introduction and A Personal Realization about Goal Setting 00:23 Applying the Scientific Method to Life 03:05 Embracing Vulnerability and Self-Acceptance 04:47 Reflecting on the Past Year 10:33 Creating Hypotheses for Personal Growth 18:25 Designing and Testing Experiments 24:38 Analyzing Results and Adjusting Goals 30:53 Setting Intentions for the Year Ahead 34:42 Conclusion and Upcoming Podcast Changes

30 Dec 202436min

How often do you celebrate? I don't mean only significant life events — what about everyday things? There's tremendous power in celebrating. It strengthens our connections to others and helps build resilience. In this episode, you'll discover the essential role that celebrations play in our lives. Celebrations are not merely fun activities but are necessary for fostering connections, enhancing resilience, and boosting joy.  There are many celebrations — big and small that have left lasting impressions and strengthened bonds with my family.  Here's what else you'll learn this week: The psychological benefits of acknowledging achievements, both big and small Why it's important to honour our process and progress How vulnerability is tied to celebrations The impact our cultural narratives have on what and how we celebrate Practical ways to incorporate more joyful recognition into our daily lives I also want to take a second to appreciate and recognize you. You're tuning into this podcast and taking the time to learn and grow. Timestamps: 00:00 Introduction to Celebrations 00:25 Personal Stories of Celebration 01:45 The Psychological Benefits of Celebrations 03:52 Overcoming Barriers to Celebrating 07:47 The Role of Dopamine in Celebrations 13:27 Authentic and Simple Celebrations 16:32 Celebrating Process Over Outcome 20:51 Shared Celebrations and Gratitude 22:33 Encouragement to Celebrate Daily 23:47 Conclusion and Final Thoughts   Do you find celebrations extra challenging? Therapy can help. Get in touch at KimberlyKnull.com.

23 Dec 202424min

Ever heard the expression, when we make plans, God laughs? Well, that sums up my week. In this week's episode, you'll hear all about how to navigate life's unexpected interruptions, especially during busy times (which really, is just about all of the time). Drawing from my personal experience with a sprained ankle and a boring story to go along with it, I explore the common tendency we have to push through difficulties. But it turns out that it has consequences. In this week's episode, you'll discover: When challenges happen, the importance of accepting reality, making a plan, and asking for help. Why it's necessary to balance our needs with others. How to resist the societal pressures we might experience to overextend ourselves and burn out. My tips on managing denial, setting guiding principles for crises, and embracing discomfort for our long-term well-being. Timestamps: 00:00 Introduction: When Life Throws Curveballs 01:22 Common Reactions to Unexpected Events 03:57 Accepting Reality and Seeking Help 05:35 Creating a Balanced Plan 06:05 Overfunctioning vs. Underfunctioning 07:45 The Importance of Self-Care 15:19 Personal Story: Sprained Ankle Lesson 21:54 Final Thoughts and Encouragement    If you need any help navigating some tough situations going on in your life. Please reach out to me at KimberlyKnull.com.

16 Dec 202423min

Mastering Stress Management: Tips and Some of my Real-Life Stories This week's episode is all about handling stressful situations.  If you pay attention, stress pops up in our lives almost every hour. But how do we manage it? You'll hear why it's crucial to recognize stress first and then consistently plan your reaction each time.  I even had this whole podcast episode ready for you, but then my computer crashed. Stressful, right? We've all had those moments.  If you have a tendency to freak out in the moment, you'll appreciate the lessons in this week's episode.  You'll hear about: My recent family trip to Vancouver and how it put my stress management strategies to the test — from delayed flights to tech failures, it was a whirlwind! How some intentional planning and setting priorities helped me keep calm and enjoy the time. The importance of setting intentions for your daily life and the bigger events too Prioritizing what's really important during overwhelming moments Letting go of what you can't control to stay calm and focused Listen in and hear my practical tips for dealing with chaos and letting go of control.  And if you need support, get in touch with me at KimberlyKnull.com Timestamps: 00:00 Introduction to Handling Stressful Situations 00:35 Personal Story: Computer Crash and Stress 02:09 The Importance of Backing Up Data 03:46 A Family Trip to Vancouver 05:00 Dealing with Unexpected Challenges 06:15 Family Trip to Vancouver: Setting Intentions 07:00 Setting Intentions and Prioritizing 08:07 A Delayed Flight and Managing Emotions 11:30 Handling Unexpected Travel Delays 17:45 Prioritizing and Managing The Mind During Stress 21:55 Letting Go of Control and Enjoying the Moment 23:00 Managing Your Thoughts 24:30 Conclusion and Final Thoughts

9 Dec 202425min