Podcast Summary: The Mindset Mentor with Rob Dial

Episode: Feeling Overwhelmed? Try This…

Date: September 15, 2025

Overview

In this episode, Rob Dial dives deep into the experience of overwhelm, why it’s so common in our fast-paced, tech-saturated world, and practical steps you can immediately put into practice to regain control. Blending insights from neuroscience, psychology, and personal experience, Rob breaks down how our reactions—not our circumstances—determine our stress, and shares seven actionable strategies to intercept overwhelm and protect your well-being.

Key Discussion Points & Insights

The Physiology and Psychology of Overwhelm

• Overwhelm is not just in your head

  • Overwhelm triggers your body's stress response, flooding your system with cortisol and adrenaline (02:10).
  • Chronic stress from overwhelm can have severe long-term health consequences, from inflammation to heart disease (03:50).
  • Modern life, with nonstop notifications and demands, is “hijacking” our natural rest-activity cycle (05:30).

• The root cause: Internal response, not just external demands

  • “Overwhelm almost never comes from what you're doing. It comes from what you're thinking about what you're doing.” — Rob (01:40)
  • Our ancestors faced intense, brief stress followed by rest; today, it’s constant stimulation with no downtime.

• Recognizing overwhelm as a message

  • Overwhelm is your body’s warning light: “It's like your body's warning light turning on. Like, it's saying to you, you are asking too much of me.” — Rob (07:20)
  • There are cognitive (thinking too much), emotional (worrying too much), and physical (doing too much) forms of overload.

The Power of Perspective Shift

• It’s not always the job, relationship, or situation causing overwhelm—it’s our reaction and story about it.
  • “Don’t say ‘I’m overwhelmed,’ say ‘This is making me feel overwhelmed.’” — Rob (11:10)
  • By owning our reactions, we gain the power to change them: “It puts you in a place of power. When it’s external, you cannot change it. When it is you, you can change it.” (13:20)

Rob's 7 Steps to Stop Overwhelm

1. Breathe (14:50)

• “You don’t have to be back to back to back every single second. Just chill the fuck out already.” — Rob
• Three minutes of deep, intentional breathing can activate your parasympathetic nervous system and calm your body.
• “If you don’t have three minutes... you need three hours.” (15:10)

2. Focus on One Thing at a Time (16:30)

• Use the dinner plate analogy: Just as you wouldn’t “eat all of it at one time,” tackle tasks one bite at a time.
• Break big projects down into smaller actions (16:55).

3. Prioritize with a To-Do List (18:15)

• Write out your full list, circle your top three. Put those three on an index card, toss the rest in a drawer.
• “I don’t know if I’ve ever finished a to do list in my entire life. But I focus on prioritizing the most important tasks and getting them done.” — Rob (18:45)
• Focus on #1 only, move to #2 after #1 is done, etc. Carry the list over day-to-day.

4. Do Less, But Do It Better (20:05)

• Especially for people pleasers: say “yes” less, focus more deeply.
• “I’d rather my skill set be an inch wide but a mile deep... than an inch deep and a mile wide.” — Rob

5. Add More of What You Love (21:10)

• Sometimes, overwhelm stems from too little joy, not too much activity.
• Identify and schedule enjoyable activities daily; they buffer stress with dopamine (21:45).
• “Comedy, creative work—these ‘dopamine releases’ actually make your stress lower.”

6. Stress Training for Tolerance (22:20)

• Intentionally train your body to handle stress (workouts, cold exposure, sauna, etc.).
• Alternate “stress” and relaxation (e.g., lift weights hard, then rest and breathe).
• “You teach your body how to handle stress in small, manageable doses so that real life stress doesn’t feel so overwhelming.”

7. Keep a Stress Journal (23:25)

• Write down worries as soon as they come up.
• This helps you see patterns, objectively assess, and “externalizes your thoughts, which reduces your mental load.”
• “Once it’s on paper, it can be planned.”

Notable Quotes & Memorable Moments

• “Overwhelm almost never comes from what you’re doing. It comes from what you’re thinking about what you’re doing.” — Rob (01:40)
• “It’s like your body’s warning light turning on… you are asking too much of me.” — Rob (07:20)
• “Don’t say, 'I’m overwhelmed.’ Say, 'This is making me feel overwhelmed.’” — Rob (11:10)
• “When it’s external, you cannot change it. When it is you, you can change it.” — Rob (13:20)
• “You don’t have to be back to back to back every single second. Just chill the fuck out already.” — Rob (14:50)
• “If you don’t have three minutes to breathe, you need three hours.” — Rob (15:10)
• “I’d rather my skill set be an inch wide but a mile deep, than an inch deep and a mile wide.” — Rob (20:05)
• “If you’re burned out, you might not be doing too much. You might be doing too little of what you love.” — Rob (21:15)
• “Once it’s on paper, it can be planned.” — Rob (23:40)

Key Timestamps

• 00:55 – 02:10: Introduction to the concept of overwhelm and its physical effects
• 03:50 – 05:30: Chronic stress, health impacts, modern life’s influence
• 07:00 – 08:30: Overwhelm as a warning from your body
• 11:10 – 13:20: The perspective shift—internal vs. external sources of stress
• 14:50 – 24:00: The seven practical steps to intercept overwhelm, detailed discussion and examples
• 23:25 – 24:00: The stress journal and summary “overwhelm as a message, not a permanent state”

Takeaway

Overwhelm is not inevitable—it’s a signal, not a sentence. By slowing down, picking your focus, prioritizing what matters, and building real resilience (mentally and physically), you can regain control. Above all: own your response, and overwhelm loses its power.

“In the end, overwhelm is a message. It’s not a permanent state. Listen to it, make small changes, and you’re back in control.” — Rob Dial (23:57)

If you enjoyed this episode, consider following Rob on Instagram (@robdialjr) or exploring more at coachwithrob.com.