How I Handle Overwhelm (and How You Can Too)
I used to get overwhelmed often—here’s what I do now.
There was a time when overwhelm was my go-to state. My to-do list felt never-ending, my mind constantly raced through responsibilities, and I struggled to keep up with the expectations—both external and self-imposed. No matter how hard I tried to stay ahead, I always felt like I was falling behind.
One particular day stands out in my memory. I had client calls stacked back-to-back, deadlines looming, and personal commitments pulling me in multiple directions. By midday, I found myself staring at my computer screen, unable to focus, my chest tight with anxiety. My mind spiraled into thoughts like, I’ll never get everything done. I should have planned better. I can’t handle this.
But that moment was also a turning point. Instead of pushing through in a panicked haze—something I had done many times before—I took a deep breath and asked myself: What is one small step I can take right now?
That simple shift in thinking changed everything.
How I Handle Overwhelm Now
Over time, I’ve developed systems that prevent me from getting stuck in that state of paralysis. Here’s what I do when I start to feel overwhelmed—and how you can try it too.
1. Brain Dump Everything
One of the biggest sources of overwhelm is trying to mentally juggle too much at once. When my mind starts spinning, I grab a notebook or open a blank document and write everything down—work tasks, household responsibilities, random thoughts, worries. Getting it all out of my head creates immediate relief and gives me clarity on what actually needs my attention.
Try this: Set a timer for five minutes and write down everything on your mind. Don’t filter or organize—just dump it all onto paper.
2. Prioritize with the ‘Now, Next, Later’ Method:
Once I have everything written down, I categorize tasks into three buckets:
Now – Urgent or important tasks that need immediate attention.
Next – Important but not urgent tasks that I’ll schedule soon.
Later – Tasks that can wait or that I can delegate.
This helps me focus on what truly matters instead of trying to do everything at once.
Try this: Look at your brain dump and highlight three things that need your attention today. Everything else goes into “Next” or “Later.”
3. Take Action in Small Steps:
Overwhelm thrives on vague, big-picture tasks. Instead of “Finish project,” I break it down into micro-steps like “Outline the first section” or “Send an email for clarification.” Small, clear steps help me move forward without feeling paralyzed.
Try this: Take a big task and break it down into three tiny steps. Then, commit to doing just the first one.4. Avoiding Commitment:
4. Build in Pauses:
One of the biggest mistakes I used to make was believing I didn’t have time to pause. But I’ve learned that even a five-minute reset—stepping outside, stretching, or taking a few deep breaths—prevents burnout and helps me regain focus.
Try this: Set a reminder to take a five-minute break after every hour of focused work. Stand up, breathe, or step away from your screen.
5. Remind Myself: I Don’t Have to Do It All at Once:
Overwhelm often comes from unrealistic expectations. Now, whenever I feel the pressure building, I remind myself: One step at a time. I don’t have to do everything today.
Try this: The next time you feel overwhelmed, pause and tell yourself, “I don’t have to do it all right now.” Then, focus on just the next step.
Your Turn: Try One Tactic Today
We all experience overwhelm, but we don’t have to stay stuck in it. Whether you try a brain dump, break tasks into small steps, or take intentional pauses, I encourage you to experiment with one strategy today and see how it helps.
And if you’re looking for more guidance on reclaiming balance and clarity, I invite you to book a free Clarity Mini Session with me. Together, we’ll create a personalized approach to help you manage overwhelm and move forward with ease.
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