Chunking can help you get past obstacles, whether internal or external. Chunking refers to summarizing information from specific to general (chunking up) or from general to specific (chunking down). Chunking up provides a broader context and can help overcome disinterest, while chunking down addresses overwhelm by breaking large tasks into smaller, manageable pieces. In stress management, chunking allows focusing on overall goals without getting bogged down in details, or setting achievable short-term tasks to make long-term goals feel less stressful.

1. Stress Diary Journal Guides Guide 14: Chunking
Guide 14:
Chunking
Stress Diary Journal
Your Guide
Chunking
What is C hunking?
Have you ever:  What is this for? excited about it, ask yourself Chunk Up:
 Felt overwhelmed with an the question, ‘This outcome is
activity? To chunk down, use one or for what purpose?’ To get a Moving from
 Wanted to get something more of the following questions: bigger perspective / bigger Specifics to more
done, but did not feel  What is an example of this? picture. Having an outcome and
excited about it?  What is a component/part not knowing the larger purpose general or abstract
Chunking can help you get past of this? can be de-motivating. pieces of
these obstacles.  What/who/where
specifically? Chunk down:
information
What is Chunking?  How could we use it? Addressing Overwhelm:
In NLP, ‘chunking up’ refers to  Does it mean that we Sometimes we may feel
moving from Specifics to more could… overwhelmed. Chunking Down:
General/abstract pieces of This can happen if the chunk
information. While ‘chunking You chunk up to get agreement. size is too large. Here we need Means moving from
down’ means moving from You chunk down to solve to chunk down and be more
General to more Specific/ problems. specific or focus on the details General to more
detailed information. or be more realistic. After all, Specific or detailed
Examples: Chunk up you eat a whole chocolate cake,
piece by piece…If you feel
information
To chunk up on a piece of Overcoming Disinterest: Why do
information, use one or more of we get bored? overwhelmed or do not know
the following questions: Often because what we are where to start when you think
 What is this an example of? doing does not excite us. We of your outcome; chunk down to
 What is this a part of? are mired in details. If you have be more specific and identify
 What is the intention? an outcome, or expect an manageable tasks.
 For what purpose? outcome and you are not
In Stress Management this technique can be invaluable in getting to
your outcomes or solutions. Being stressed over minutiae details or
incidents, and forgetting about the overall goal, that could mean
better prospects for you, could reduce the impact of the immediate “Chunking
smaller stressors. [e.g., you could suffer from burnout due to having can help you
to complete so much work or too much emphasis on doing everything
and getting it right, whilst forgetting the damage you are causing to get past
your overall and long-term health.] Similarly being too stressed out obstacles,
over long-term goals, ideals and fearing you will not reach them,
could make you more stressed out as you may miss out on enjoying whether
the now, celebrating the skills you are gaining, or forgetting to do a internal or
valuable short course that could’ve reaped long-term benefits for
you. external”
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