PLAN: Pause, Lean In, Allow, Need

A four-step process for when you're feeling overwhelmed.

1. PAUSE take a few deep breaths and be PRESENT (noticing helps you to manage the situation mindfully).
2. LEAN IN and LABEL. Explore your experience fully (what sensations, thoughts, emotions, urges can you notice).
3. ALLOW. Instead of resisting uncomfortable thoughts, feelings and sensations allow them to be there and be more curious. The moment you give your feelings space (without resisting, suppressing, denying, or feeding them) they often dissipate.
4. NEED. Look after yourself in times of overwhelm. Ask yourself, "what do I need right now? How can I best look after myself? What action will I take, or not take?"

Transcript

Meditating regularly is great for reducing stress and managing strong emotions,

But there will always be times when you feel upset and overwhelmed.

When that happens,

Taking a few minutes and practicing the plan model can really help.

People often prefer to avoid and distract themselves from unpleasant emotions,

Or our minds can feed them,

Causing a downhill spiral.

Neither approach works in the long term.

This is about learning how to be with,

Accept and skillfully navigate unhelpful emotions,

Not to fight or feed them.

So the next time you're feeling under pressure,

Stressed or overwhelmed,

Try this short practice.

The P stands for pause.

Begin by pausing and taking a couple of slow,

Deep breaths.

Slightly lengthening your exhalation and breathing out through pursed lips will help you feel calmer.

It also gives you a moment to collect yourself.

Without pausing,

It's easy to react badly and regret it later.

The L stands for lean in and label.

Ask yourself,

What am I feeling?

Where do I feel it in my body?

You might feel tightness in your jaw,

A dropping sensation in your stomach,

A fluttering in your chest.

Stay with these sensations and explore them for a moment.

And ask,

What label describes how I'm feeling?

Am I angry,

Sad,

Scared,

Relieved,

Anxious,

Ashamed,

Or some other emotion?

Labeling emotions is a powerful way of finding a space to be more objective.

Having some distance between you and your emotions allows you to respond more wisely.

The A stands for allowing.

Give your emotions permission to exist.

Instead of resisting uncomfortable emotions and sensations,

Allow them to be there.

Be more curious.

The moment you stop resisting,

Suppressing,

Denying,

Or feeding unhelpful emotions,

They often dissipate.

Lastly,

The N stands for need.

Ask yourself,

What do I need right now in this moment?

How can I look after myself and others?

What's the best action to take?

Is any action required at all or do I simply need more time for myself?

All your emotions are telling you something.

They exist for a reason.

Whenever you feel overwhelmed,

Try the plan model.

Pause,

Lean in,

Label,

Allow yourself to experience your emotions,

And then ask,

What do I need?

Reviews

I’ve been trying to practice this and telling others about it as well

This is so helpful! I’m definitely going to be using this acronym to remember this, thank you so much. Would love a longer, guided version with the space/silence to consider the questions. Going to find some music to guide myself through this now but you have such a soothing, reassuring voice and energy it would be great! 🥰

It was fantastic. Very thankful for the guided meditation...

I've taken this practice into my life and find it helpful both professionally and personally. It is a game changer. Thank you for this clear guidance.

Excellent description of the model, clearly articulated and explained. Bookmarking this to share with others. Thank you for sharing this with me and the world. I see the light in you. 🤲❤️🤲