7 Practical Self-Help Strategies for When You Feel Overwhelmed
Mindful breaths and bite-sized tasks can help you feel grounded and in control.
Feeling overwhelmed is an extremely common experience in today’s fast-paced world. Whether it’s due to work, family obligations, health concerns, or simply the growing list of daily tasks, overwhelm can sap your motivation and happiness. But psychological research and expert advice point to a range of strategies that can help you regain calm and control, even when life seems unmanageable.
Table of Contents
- Anticipate Overwhelm
- Pause and Breathe
- Break Tasks Down
- Remember Your Success
- Take Action, Even If Small
- Practice Self-Compassion
- Seek Support and Connection
- Frequently Asked Questions
1. Anticipate Overwhelm: Plan for Stressful Periods
It’s natural to feel overloaded at certain times—deadlines, busy holidays, major life transitions, or health scares easily trigger stress. According to psychologists, anticipating these periods can help you mentally brace and strategize in advance.
- Identify triggers. Think about past occasions when you felt most taxed. Was it during work crunches, family gatherings, or unexpected emergencies?
- Plan ahead. Prepare simple routines, block out free time, or let some responsibilities go during anticipated stressful windows.
- Accept what’s coming. Making space for overwhelm instead of fighting it helps diffuse its emotional impact.
Example: If Thanksgiving always feels chaotic, proactively menu plan earlier, delegate chores, and set boundaries with guests to minimize stress.
2. Pause and Take a Deep Breath
When a wave of overwhelm hits, do nothing for a moment other than breathe. Pausing and practicing deep breathing can physiologically calm your nervous system. Psychologists recommend diaphragmatic breathing as a fast way to regain emotional equilibrium.
- Inhale slowly through your nose for four counts, expanding your belly.
- Hold your breath for a second.
- Exhale gradually through your mouth for four counts.
- Repeat up to five cycles.
Pausing breaks the cycle of frantic overthinking and helps you respond instead of react.
3. Break It Down: Divide Tasks Into Mini-Steps
An overloaded to-do list is one of the biggest triggers for overwhelm. Instead of trying to tackle everything at once, break large tasks into tiny, actionable steps.
- Identify one major task that feels insurmountable.
- List every sub-task, no matter how small. For example, instead of “clean the house,” start with “clear kitchen counter,” then “wipe surfaces,” and so on.
- Focus only on the first step; give yourself permission to stop after completing it.
- Use a checklist to visually track your progress—research shows this can significantly reduce anxiety.
What others are reading
| Big Task | Mini-Steps |
|---|---|
| Prepare taxes |
|
| Organize bedroom |
|
Dr. Dorfman, a clinical psychologist, emphasizes that seeing small wins releases the paralysis overwhelm causes and builds momentum.
4. Remember the Past: Recall When You Overcame Overwhelm
It’s easy to forget your own resilience. Reflecting on past successes can increase confidence and perspective, reminding you that you’ve overcome difficult situations before.
- Recall specific times when you navigated chaos or solved tough problems.
- Write down what worked—did you ask for help, use humor, or make contingency plans?
- Remind yourself that overwhelm, like all feelings, is temporary and surmountable.
“When you look back, you realize you’ve gotten through tough periods. You are more capable than you think,” says psychologist Dr. Dorfman.
5. Take Action, Even If Small
One antidote to feeling helpless is to do one actionable thing. Action, however minor, helps counter the inertia that overwhelm breeds.
- Pick any small task—reply to one email, clear a single surface, or sort a stack of papers.
- Don’t aim for perfect completion. Progress is the goal, not perfection.
- Celebrate completion of each little action; recognize the effort.
In her therapeutic work, KC Davis suggests that even “doing the dishes” can bring a sense of control and accomplishment.
6. Practice Self-Compassion: Allow Imperfection
Overwhelm is often worsened by perfectionism and harsh self-judgment. Experts recommend practicing self-compassion to manage these feelings.
- Recognize your worth is not defined by productivity or perfection.
- Use gentle self-talk: “I’m doing my best right now and that is enough.”
- Remind yourself that everyone struggles sometimes—being overwhelmed is part of being human.
- Let go of unrealistic standards; allow yourself to lower your expectations temporarily.
KC Davis, the author of How to Keep House While Drowning, encourages seeing mess and chaos as evidence of a rich life, not a failure. Compassion toward oneself is transformative for moving through difficult circumstances.
7. Seek Support and Connection
Humans are social creatures and connection is vital for mental well-being, especially during times of overload. Reaching out to others helps diffuse the sense of isolation and shares the emotional load.
- Ask for help: If you’re struggling, speak to a trusted friend, family member, or professional. Even sharing your feelings can lighten the psychological burden.
- Delegate tasks: Enlist support for mundane chores or bigger projects, whenever possible.
- Join a support group: Community—whether in-person or online—offers perspective, empathy, and encouragement.
- Therapy: Consider consulting a mental health expert for coping strategies and emotional support if overwhelm persists.
Whether it’s a professional or your personal circle, drawing on connection makes coping much easier.
Additional Tips: Everyday Strategies for Reducing Overwhelm
- Declutter your environment: Reducing physical clutter can have a substantial positive impact on your mental state.
- Set boundaries: Learn to say no to commitments that drain you.
- Embrace functional simplicity: Break the ‘rules’ about how chores must be done—consider KC Davis’s “no fold laundry” and “family closet” systems.
- Rest intentionally: Schedule downtime and treat rest as a right, not a reward.
Frequently Asked Questions (FAQs)
Q: Is it normal to feel overwhelmed?
Yes, experiencing overwhelm is a natural emotional response when demands exceed coping resources. Most people feel overwhelmed at times, but using targeted strategies can help you manage and move through it.
Q: How long does overwhelm usually last?
Overwhelm is typically short-lived if addressed proactively with coping strategies. If it persists for several weeks and interferes with daily function, professional support is recommended.
Q: Should I seek therapy if I’m overwhelmed?
If feelings of overwhelm become unmanageable, chronic, or are accompanied by anxiety and depression, seeing a therapist can offer tailored solutions and emotional support.
Q: What are quick ways to lessen overwhelm immediately?
- Pause and breathe deeply.
- Break tasks into micro steps and do the easiest one first.
- Clear a single surface or manage one small chore.
- Connect with a friend or colleague.
Q: How can I help a family member who is overwhelmed?
Offer your time, listen without judgement, help them prioritize, and reassure them that it’s okay to ask for help. Small gestures—like handling a chore or sending an encouraging note—can make a big difference.
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Summary Table: 7 Strategies for Overcoming Overwhelm
| Strategy | Main Benefit |
|---|---|
| Anticipate overwhelm | Mental preparation, stress reduction |
| Pause and breathe | Instant physiological calming |
| Break tasks down | Reduced paralysis, task management |
| Remember past success | Boosted confidence, stronger resilience |
| Take small action | Restored sense of control |
| Self-compassion | Decreased self-criticism and perfectionism |
| Seek support | Shared burden, improved coping |
References to Expert Advice
All strategies above are based on guidance from clinical psychologists such as Dr. Dorfman, KC Davis, and published recommendations in prominent health and wellness publications.
Practical Steps to Take Right Now
- Make a daily habit of breaking big jobs into small pieces.
- Plan ahead for busy seasons—holiday or work deadlines.
- Develop a self-compassion mantra.
- Establish one supportive connection to reach out to when things feel hard.
Feeling overwhelmed is a signal, not a failure. With these practical, psychologist-backed strategies, you can build resilience, manage stress, and carve out peace even in the busiest seasons.
References
- https://nourishingminimalism.com/feeling-overwhelmed-home/
- https://3in30podcast.com/421-overwhelmed-with-housework/
- https://www.goodhousekeeping.com/health/a28763022/7-self-help-strategies-for-when-you-feel-overwhelmed/
- https://www.goodhousekeeping.com/health/wellness/g32226840/stress-relief-activities/
- https://www.goodhousekeeping.com/health/wellness/g25643343/self-care-ideas/
- https://www.goodhousekeeping.com/health/wellness/a62490515/new-habits-to-try-if-you-want-to-be-healthier/
- https://www.goodhousekeeping.com/home/organizing/a63385949/declutter-checklist/
- https://www.calm.com/blog/feeling-overwhelmed
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