Does the thought of your to-do list instantly make your shoulders tense up? You’re not alone. Feeling overwhelmed has a sneaky way of creeping into our daily lives, leaving us with a mix of anxiety, frustration, and even anger. While it's normal to experience stress occasionally, when those feelings linger for weeks or even months, it’s time to take action.
Let’s talk about how to gently pull yourself out of overwhelm with practical steps that prioritize your well-being. Here are six simple, yet powerful, suggestions:
1. Identify What’s Really Weighing You Down
It’s hard to fix what you can’t name. Take a moment to pause and ask yourself: What’s triggering my overwhelm? Is it a massive work project that feels endless? Or maybe it’s a combination of responsibilities that have piled up. Once you pinpoint the cause, ask yourself if there’s room to delegate. Can someone else help? If it’s a big task, break it into bite-sized pieces so it feels more manageable.
Think of this as clearing mental clutter. When you tackle what’s really bothering you, the weight starts to lift.
2. Pause and Breathe – For Real
When overwhelm hits, your body goes into fight-or-flight mode. You’re tense, your breathing becomes shallow, and suddenly everything feels more urgent than it is.
Stop. Take a deep breath—all the way from your diaphragm—and slowly release it. This small act can calm your nervous system and bring you back to the present moment. It helps shift your focus from panic to clarity, making it easier to see what really needs your attention.
3. Set Boundaries and Stick to Them
Here’s the truth: You can’t be everything to everyone—and you shouldn’t try. Setting boundaries is an act of self-care, not selfishness. It’s okay to say “no” to tasks, requests, or expectations that push you beyond your limits.
For example, carve out time in your day to focus on deep work without distractions. Maybe that means letting your team know you’re unavailable between 9 and 10 AM. Protect that time. The world won’t fall apart, but your mental space will feel so much lighter.
4. Ask for Help Without Guilt
There’s strength in knowing when to ask for help. Whether it’s leaning on a friend for emotional support or speaking to a mentor or HR about workload issues, remember that you don’t have to carry everything alone.
Sometimes, just saying things out loud to someone you trust can shift your perspective. A fresh set of eyes on your situation might offer solutions you hadn’t considered.
5. Let Your Thoughts Out Through Journaling
Journaling is like having a conversation with your inner self. It’s a safe space to process emotions, untangle thoughts, and clear mental fog.
Grab a notebook or open a digital document and let it all out—no judgment, no filters. Write about what’s bothering you, what’s going well, and what you wish was different. This practice can be incredibly therapeutic, bringing clarity and peace to your mind.
6. Let Go of Perfectionism
Perfectionism is sneaky. It makes tasks feel bigger and more daunting than they are, leading to procrastination and, ultimately, overwhelm.
Ask yourself: Does this need to be perfect, or does it just need to be done? Often, “good enough” is truly good enough. Let go of the need for everything to be flawless and focus on progress instead of perfection.
Final Thoughts
Overwhelm doesn’t have to be your default state. The next time you feel like you’re drowning in responsibilities, take a step back. Pause, breathe deeply, set boundaries, and don’t hesitate to ask for help. Remember, you’re allowed to prioritize yourself—in fact, it’s essential.
You’ve got this. One small step at a time, you can regain your peace and find your way back to balance. Make sure to check out one of my favorite tools to help manage my nerves when things become a bit too much.
Xoxo, Crystal
