Managing Overwhelm: Practical Tools from a Mental Health Provider
May 20, 2025In today’s fast-paced world, feeling overwhelmed is increasingly common. Whether it’s the demands of work, caregiving responsibilities, financial pressures, or the never-ending notifications on our phones, the stress can pile up quickly. As a team of psychologists, psychotherapists, and social workers, we see firsthand how overwhelm can affect daily functioning, mental health, and overall well-being.
The good news? There are practical, evidence-informed strategies you can start using today to help reduce overwhelm and regain a sense of calm and control.
Name What You’re Feeling
One of the first steps in managing overwhelm is recognizing and labeling what you’re experiencing. Is it stress? Anxiety? Burnout? Just the act of identifying your emotions can reduce their intensity—a concept known in psychology as “affect labeling.” Try saying out loud or writing down, “I’m feeling overwhelmed because…” and finish the sentence. This simple step helps you externalize the emotion and can create a sense of distance from it.
Try the “5-4-3-2-1 Grounding Technique”
When you’re feeling mentally flooded, grounding exercises can help bring you back to the present moment. The 5-4-3-2-1 technique is a simple, sensory-based strategy that helps calm the nervous system:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
By tuning into your senses, you interrupt spiraling thoughts and shift attention from what’s overwhelming to what’s immediate and manageable. This technique is particularly helpful during moments of anxiety or when your thoughts feel scattered.
Practice “Micro-Pacing”
When everything feels urgent, it’s easy to become paralyzed by indecision. Micro-pacing involves breaking tasks down into the smallest possible next step. Instead of “clean the kitchen,” try “put one dish in the dishwasher.” Instead of “respond to emails,” try “open inbox and read the first message.” These small wins create momentum and reduce the sense of being frozen by too much at once.
Use a Worry Time Technique
If your mind is constantly racing with worries, give them a designated place. Schedule 10–15 minutes each day as “worry time.” When anxious thoughts arise outside of that window, gently tell yourself, “I’ll deal with that during my worry time.” Over time, this approach can train your brain to contain worry instead of letting it bleed into your entire day.
Check in With Your Body
Overwhelm often comes with physical symptoms—tight muscles, shallow breathing, fatigue. Take a moment to scan your body. Try a technique like box breathing:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 4 cycles. This technique slows your heart rate and activates the parasympathetic nervous system, helping you feel more grounded and less reactive.
Practice Self-Compassion, Not Perfection
Many people struggling with overwhelm are also battling unrealistic expectations. If your self-talk includes words like “should,” “always,” or “never,” try replacing judgement with curiosity. Instead of “I should be able to handle this,” try “This is a lot—what would help me right now?”
When to Reach Out
If these strategies don’t feel like enough, or if overwhelm is interfering with your ability to function day-to-day, you don’t have to manage it alone.
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