5 Small Things That Can Help When You Feel Overwhelmed
Feeling overwhelmed can happen to anyone. Life moves quickly, demands pile up, and sometimes even the smallest task can feel like too much. When that happens, it helps to pause and come back to small, simple steps that support the body and help the mind to settle.
1. Pause and breathe.
A slow, steady breath can help signal to the nervous system that it’s safe to slow down. Try breathing in for four counts, out for six, and notice how the body softens a little with each exhale.
2. Name what’s happening.
Saying to yourself, “I’m feeling overwhelmed,” helps bring awareness to what’s going on rather than pushing through or disconnecting. Naming an emotion gently brings it into focus, making it more manageable. Speak to yourself in a gentle. loving way - the way you may speak to someone frightened and needing comfort and reassurance.
3. Focus on one small thing.
When everything feels too big, choose one small task — send one message, stand up and walk around, run cold water over your wrists, drink a glass of water, eat a snack - a banana or a handful of fruit. Small actions can restore a sense of control and help you move forward and out of feeling stuck in a feeling.
4. Step outside.
A few minutes outdoors can shift perspective. The air, the light, and the sense of space can help calm the mind and ease tension in the body.
5. Offer yourself kindness.
Overwhelm isn’t a sign of weakness or failure, it’s a signal that something needs care. Speaking to yourself with gentle loving kindness, rather than criticism, allows space for self-compassion and recovery.
Even small moments of pause and self-care can make a difference.
Therapy can help you strengthen these everyday practices and find steadier ground when life feels heavy. If you think therapy could help you find steadier ground, reach out via my contact page or book yourself an assessment session and we can talk about what’s happening for you, and how therapy can help.
Photo by Max van den Oetelaar on Unsplash
