# I’m Exhausted From Holding It All Together — A 10-Minute Meditation for Anxiety & Overwhelm

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-m-exhausted-from-holding-it-all-together-a-10-minute-meditation-for-anxiety-overwhelm
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-m-exhausted-from-holding-it-all-together-a-10-minute-meditation-for-anxiety-overwhelm.md
Podcast: [Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief](https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140)
Published: 2026-09-02T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/i-m-exhausted-from-holding-it-all-together-a-10-minute-meditation-for-anxiety-overwhelm--74765944
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/74765944/utf_8_q_i_e2_80_99m_exhausted_from_holding_it_all_together_e2_80_94_a_utf_8_q_10_minute_meditation_for_anxiety_overwhelm_mp3.mp3
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JSON: https://stenobird.com/v1/public/podcasts/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/episodes/i-m-exhausted-from-holding-it-all-together-a-10-minute-meditation-for-anxiety-overwhelm
Duration seconds: 663

## Resource

Carrying Everyone Else's Feelings? — Guided Meditation for the Quietly Exhausted | Physiological Sigh Breathing If you're always the one who copes — the reliable one, the one who checks on everyone else and never gets asked back — this guided meditation is for you. For the next ten minutes you don't have to hold anything together. We'll use the physiological sigh, a simple two-inhale, one-long-exhale breathing pattern, to ease the body down a gear, then a gentle visualisation for setting down the things you've been carrying that were never really yours. When it all gets too much before or after this session, Anchored's Instant Calm is free, offline, and always there: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode leans on a boxes-in-your-arms metaphor — the to-do list, the thing someone said, tomorrow's problems, someone else's feelings you've quietly taken on as your own — and invites you to set just one box down at a time. You are allowed to rest before everything is finished. ⏱️ Time Chapters * 00:00 – Welcome: when you're always the one who copes * 00:52 – Anchored's Instant Calm * 01:19 – Breathing: the physiological sigh * 02:37 – Visualisation: the boxes you're carrying * 04:16 – A different sentence: "I can put some of this down" * 04:49 – Today's Gentle Affirmations * 07:46 – Three Daily Caring Tips * 08:32 – Coming back, stretch and open your eyes * 09:10 – A personal reflection: speaking to yourself with kindness * 10:16 – Outro & be kind 🌿 Today's Gentle Affirmations Listen, visualise, and repeat: I do not have to carry everything right now. I am allowed to rest before everything is finished. Someone else's worry does not automatically have to becom…

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