5 Things to Try When You’re Overwhelmed (That Help)
Feeling overwhelmed is more common than ever — and it’s not just about being “busy.” Whether it’s work, relationships, mental health, or life just piling up, the sense of too much can leave us paralysed. If your brain feels foggy, your chest tight, or like you want to shut down completely — you’re not alone.
Here are 5 quick, therapist-approved things you can try today to calm the chaos.
1. Name What You’re Feeling
When we’re overwhelmed, our brain tends to lump everything into one big “AHHH” feeling. Take 60 seconds and name what you’re actually experiencing:
“I’m anxious about this deadline.”
“I feel guilty for saying no.”
“I’m exhausted.”
Why it works: Naming emotions activates your prefrontal cortex — the rational part of your brain — and helps you get out of fight-or-flight mode.
2. Do a 4-7-8 Breath
Breathing might sound basic, but most of us forget to breathe deeply when we're stressed.
Try this:
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Inhale through your nose for 4 seconds
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Hold for 7 seconds
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Exhale slowly through your mouth for 8 seconds
Do this 3 times.
Why it works: This technique taps into your parasympathetic nervous system and sends a “we’re safe” signal to your body.
3. Pick Just One Task
Instead of tackling everything at once, pick one small task and commit to only that.
Examples:
Reply to one email
Drink a glass of water
Take a 5-minute walk
Why it works: Overwhelm thrives on mental clutter. Action — even tiny action — restores a sense of control.
4. Do a “Brain Dump”
Grab a pen and paper (or your phone notes) and write down everything on your mind. Don’t worry about grammar or order — dump it all out.
Why it works: It clears your mental tabs. Once it’s on paper, your brain doesn’t have to keep juggling everything at once.
5. Check in With Your Body
Sometimes, overwhelm is your body’s way of saying, “I’m done.”
Ask:
Am I hungry?
Have I had enough sleep?
Do I need to move or rest?
Why it works: Emotional overload is often connected to basic physical needs being unmet. Caring for your body helps regulate your mind.
🌱 Final Thoughts
Being overwhelmed doesn’t mean you’re weak — it means you’re human. These tools won’t eliminate stress overnight, but they can create space to breathe, reset, and respond instead of react.
Start with one. That’s enough.