Overcoming overwhelm 💪

A month ago, I found myself in a Tuesday afternoon spiral. 

Picture this: I was at my desk, staring at a looming book manuscript deadline, a mountain of emails (two with that dreaded “urgent” label), half-finished projects, and a calendar that looked like a game of Tetris gone wrong. My chest was tight, my heart was racing, and I felt this sinking, suffocating sense of being “perpetually behind.” 

When I glanced at the clock, I realized I’d been sitting there, frozen, for nearly 25 minutes. Overwhelm had officially taken over. 😫

Ring any bells?

Overwhelm isn’t just a mental weight—it hijacks your body and spirit, too. According to the American Psychological Association, 77% of people regularly experience physical symptoms caused by stress. But you know what? Stress doesn’t have to control you. You have the power to set the pace, protect your well-being, and lead with clarity—starting today.

I’m constantly learning (and re-learning!) ways to manage those “Oh No” moments - here are three strategies that helped me manage my overwhelm that can help you, too:

Quick Confidence Tips to Overcome the Overwhelm

1. Mindset: Focus on one thing at a time. When you’re in the thick of overwhelm, it can feel like your mind has 100 tabs open and you’re jumping from one task to the next. The key to getting through is to slow down and focus on doing just one thing at a time. I find it most helpful to break tasks down into the tiniest steps and even narrate them to myself: “I’m going to put my socks on now...I’m going to lock the door now...I’m going to pick out something wholesome to eat at the store.” By bringing your attention to the present task, you anchor yourself in the moment and reduce the swirling chaos in your mind. It’s a small but powerful way to shrink the size of the tasks in front of you and help you cope.

2. Interpersonal: Communicate your limits. People aren’t mind readers, so when you’re overwhelmed, let them know what you need—or don’t need. If a coworker keeps assigning tasks, try saying, “I’m at capacity right now, but I can revisit this next week.” If a loved one is pulling at your energy, a simple “I need some quiet time to regroup, but I’ll check in with you later” works wonders. Boundaries like these protect your energy and help others support you more effectively. It’s a nuanced way of fostering connection while maintaining the space you need to manage your overwhelm.

3. Embodied: Show your body some compassion. Overwhelm doesn’t just live in your mind—it takes a toll on your body too. Shoulders tighten, breathing speeds up, making you feel like a tightly wound spring. One of the kindest things you can do in these moments is give your body a little TLC. For me, that looks like pausing and placing a hand over my heart or massaging the back of my neck while taking slow, deep breaths. It’s a small, physical way of telling your body, “Hey, it’s okay to relax. You’re safe.” These micro-moments of self-compassion go a long way in calming the storm brewing inside.

Overwhelm can feel all-consuming, but you’re more powerful than you realize. By focusing on the next small step, offering yourself compassion, and asking for help when you need it, you can shift from meltdown mode to a manageable mindset.

So, tell me—what’s your go-to strategy when life feels overwhelming? Do you have a favorite technique that helps you stay grounded? Drop your thoughts in the comments—I’d love to hear from you!