[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.27.5″ background_image=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2026\/09\/Christina.jpg” custom_margin=”||91px|||” custom_padding=”0px|0px|0|0px|false|false” hover_enabled=”0″ global_colors_info=”{}” title_text=”Concept,Of,Mental,Health,,Work,Life,Balance,,Disconnection.,Young,Woman” sticky_enabled=”0″][et_pb_row column_structure=”1_3,2_3″ admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”223px|0px|91px|0px|false|false” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][\/et_pb_column][et_pb_column type=”2_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.27.5″ text_font=”PT Sans||||” text_text_color=”#ffffff” text_font_size=”72″ text_line_height=”1.1em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”620px” custom_margin=”45px||24px|-69px” custom_padding=”0px|||” hover_enabled=”0″ text_font_size_tablet=”52″ text_font_size_phone=”” text_font_size_last_edited=”on|tablet” global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n
Take a New Approach When Work and Life Feel Overwhelming<\/strong><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.16″ custom_margin=”-88px|||||” custom_padding=”3px|0px|24.6719px|0px||” custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”” global_colors_info=”{}”][et_pb_row column_structure=”1_3,2_3″ column_padding_mobile=”on” custom_padding_last_edited=”on|tablet” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”1200px” custom_padding=”0||0px||false|false” custom_padding_tablet=”0px|||” custom_padding_phone=”” use_custom_width=”on” custom_width_px=”1200px” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2025\/01\/vMX-uZt2_400x400.jpg” alt=”A woman with shoulder-length blonde hair is wearing a patterned blue and white top, subtly blending a hybrid style. She is indoors, standing in front of a light-colored wall, and looking directly at the camera.” title_text=”A woman with shoulder-length blonde hair is wearing a patterned blue and white top, subtly blending a hybrid style. She is indoors, standing in front of a light-colored wall, and looking directly at the camera.” show_bottom_space=”off” align=”center” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”on|on|” _builder_version=”4.25.1″ custom_margin=”||5px|||” animation=”off” sticky=”on” global_colors_info=”{}”][\/et_pb_image][et_pb_text disabled_on=”on|on|” _builder_version=”4.25.1″ text_font=”PT Sans|on|||” text_text_color=”#02b875″ text_font_size=”20″ text_line_height=”1.2em” header_text_color=”#000000″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”20px||0px|” global_colors_info=”{}”]<\/p>\n CHRISTINA LATTIMER<\/a><\/span><\/p>\n [\/et_pb_text][et_pb_text disabled_on=”on|on|” _builder_version=”4.25.1″ text_font=”PT Serif||on||” text_text_color=”#363636″ text_font_size=”16″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”10px||60px|” global_colors_info=”{}”]<\/p>\n Leading from within, enables others to do the same. Leadership therefore becomes the shining light to help others on their path to wholeness, great teamwork and positive results. I help leaders develop self- mastery, helping them to become confident in their own inner guidance. I collaborate with leadership experts, managers and HR professionals to help them get their own message and unique services and products to a wide audience. FCIPD Qualified with a BA Hons in Life Long Learning, Diploma and Certifcate in Coaching. Resident Guest HR Columnist for Barclays Connector. Connect with Christina https:\/\/linktr.ee\/christinalattimer<\/p>\n<\/div>\n<\/div>\n<\/div>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”2_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.27.5″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”24″ text_line_height=”1.5em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”720px” custom_margin=”0px||0px|” custom_padding=”||14px|||” hover_enabled=”0″ text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|tablet” global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n Work and life get busy, and if you\u2019re anything like me, there are times when you simply feel overwhelmed. My go-to strategy was to completely distract myself, seeking out company, eating ice cream or finding something to do so I could not think about the situation any longer.<\/p>\n I would then return to the stressful situation in the same mindset as before: work harder and harder, organise myself more, and vent to colleagues and family about how bad it was.<\/p>\n But what I did not realise was that without making physical and mindful changes, nothing would change. I always considered it was other people or circumstances which needed to change. Frankly, that was not going to happen. Even when problems eased for a while, they always returned.<\/p>\n This changed the day I attended a staff meeting as a visiting HR representative, to answer questions from a large team going through difficult and unwelcome change. The team leader met me beforehand and we went through some of the questions she thought would come up.<\/p>\n Then she told me she wanted to lead some deep breathing exercises as part of the session. I was a little taken aback, said of course, and put it down to an idiosyncratic trait of hers.<\/p>\n I went into the lion\u2019s den, not realising it was a lion\u2019s den before I got into the room. I was met with an extremely hostile group who shot the messenger and gave me an absolutely bruising time.<\/p>\n When the anger had reached boiling point, the leader interjected and said it was time for the breathing session. She explained what she wanted and got them to close their eyes.<\/p>\n The session lasted about ten minutes, and she guided them expertly throughout. At the end, she asked them to open their eyes and rejoin the room. They all smiled; several thanked her profusely, and the energy in the room was transformed.<\/p>\n It wasn\u2019t only the team who had transformed. I had closed my eyes and followed along with the instructions from the leader. I felt my shoulders relax and my breathing settle for the first time since I had walked in.<\/p>\n What had begun as a conflicted and angry meeting ended with calm and factual questions and answers. They had lost the emotional charge, and I had lost my defensive stance.<\/p>\n What I didn\u2019t realise then was that she had helped us regulate our nervous systems using a breathing technique similar to what scientists call a cyclic sigh.<\/p>\n When you feel overwhelmed, one of the most useful things you can do is regulate your nervous system with a breathing technique that suits you. Slow, controlled breathing can help reduce physiological arousal and move the body away from a heightened stress response.<\/p>\n The technique the leader used that day was simple. Breathe in through your nose, then take a second, shorter breath in on top of the first to fill your lungs. Let out the air slowly through your mouth. Then repeat.<\/p>\n A Stanford study published in 2023 found that five minutes a day of this pattern improved mood and lowered the resting breathing rate more than five minutes of mindfulness meditation did.<\/p>\n I remembered it and used it many times on myself. A few years ago I used it with my daughter on the morning of her wedding, when I found her completely overwhelmed. After about five minutes, she had settled enough to enjoy getting ready.<\/p>\n Everyone is different, so experiment until you find one that helps you feel calmer.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ background_color=”#f7f7f4″ min_height=”721px” custom_padding=”0px||0px|||” global_colors_info=”{}”][et_pb_row column_structure=”2_3,1_3″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” column_padding_mobile=”on” module_class=” et_pb_row_fullwidth” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” width_tablet=”100%” width_phone=”” width_last_edited=”on|desktop” max_width=”100%” max_width_tablet=”100%” max_width_phone=”” max_width_last_edited=”on|desktop” custom_padding=”0px||0px|” make_fullwidth=”on” custom_width_px=”680px” global_colors_info=”{}”][et_pb_column type=”2_3″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2026\/09\/2-4.jpg” alt=”A person typing on a laptop keyboard in a workplace setting, with a virtual search bar graphic overlayed in the foreground, symbolizing online searching or internet browsing.” title_text=”Top,View,Image,Of,Hand,Holding,Wooden,Triangle.,Work,Life” show_bottom_space=”off” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.27.5″ custom_margin=”-39px|||||” hover_enabled=”0″ animation=”off” sticky=”on” global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.16″ background_color=”#efefe9″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2026\/09\/3-4.jpg” alt=”A woman with shoulder-length dark hair sits at her workplace desk, smiling slightly while working on a laptop. A coffee cup and notebook are on the desk; shelves and a bicycle are visible in the background.” title_text=”Woman,Reading,Newspaper,On,Sofa,With,Dog,In,Cozy,Living” show_bottom_space=”off” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.27.5″ custom_margin=”-40px|||||” custom_padding=”0px|||||” hover_enabled=”0″ animation=”off” sticky=”on” global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_image][et_pb_text disabled_on=”off|off|” _builder_version=”4.27.5″ text_font=”PT Serif||||” text_text_color=”#818178″ text_font_size=”24″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”10.8%|10%||10%||” custom_margin_tablet=”0.7%|10%||10%||” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|phone” global_colors_info=”{}”]<\/p>\n When you feel overwhelmed, one of the most useful things you can do is regulate your nervous system with a breathing technique.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.25.1″ text_font=”PT Sans|on|||” text_text_color=”#888888″ text_font_size=”12″ text_letter_spacing=”2px” text_line_height=”1.2em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20px||20%|” custom_margin_tablet=”20px|||” custom_margin_phone=”” custom_margin_last_edited=”on|tablet” global_colors_info=”{}”]<\/p>\n CHRISTINA LATTIMER<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ custom_padding=”0px||0px|” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” gutter_width=”4″ column_padding_mobile=”on” custom_padding_last_edited=”on|tablet” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”1200px” custom_padding=”20px||0px|” custom_padding_tablet=”0px|||” custom_padding_phone=”” use_custom_width=”on” custom_width_px=”1200px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.27.5″ text_font=”PT Serif||||” text_text_color=”#363636″ text_font_size=”20″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”9px||0px|||” custom_margin_tablet=”-142px||0px|||” custom_margin_phone=”-75px||0px|||” custom_margin_last_edited=”on|tablet” custom_padding=”0px|||||” hover_enabled=”0″ text_font_size_tablet=”” text_font_size_phone=”” text_font_size_last_edited=”on|tablet” global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n When we\u2019re overwhelmed, it\u2019s natural to focus on the people and circumstances causing the problem. But when we believe those things have to change before we can feel any better, we overlook the inner resources we have.<\/p>\n When you are in the midst of a challenging time, it is very difficult to see what you are contributing to your own stress. When you have managed to achieve a calmer state, this is the time to take the following three steps:<\/p>\n How you interpret the situations causing the overwhelm is worth examining. Pause long enough to find the thought behind the feeling<\/a> of overwhelm. This helps you identify recurring thoughts or limiting beliefs you may hold.<\/p>\n So, for example: \u201cI must cope, or I\u2019m letting people down\u201d; \u201cI should be able to manage\u201d; \u201cI have to get everything right\u201d.<\/p>\n Whatever you find, understand that we can experience our beliefs as truths rather than beliefs.<\/p>\n Try separating the circumstances from your interpretation of them. What is actually happening, and what are you telling yourself about it?<\/p>\n When you unearth the negative thoughts or limiting beliefs under your overwhelm, you can look at them differently. We easily interpret difficult situations through fear, defensiveness or self-judgement. I think of this as looking through the lens of the ego.<\/p>\nThe Miracle of Breathing<\/h4>\n
Finding a Breathing Technique to Suit You<\/h4>\n
A Calm State Enables You to Examine Your Response to Stress<\/h4>\n
Find Out How Your Thinking Increases Overwhelm<\/h4>\n
Look at It Differently<\/h4>\n