10 Things to do When Feeling Overwhelmed

Make a list

Literally write out a list of everything that is on your mind. It doesn’t have to be a to-do list, more like a brain dump. I find it helpful to just get everything out of my mind. Often times I just pull out my phone and write everything out in my Notes app. Just getting it out of my head helps calm my mind.

Clean the bathroom

Or the kitchen, or make your bed, or put away the laundry. It really doesn’t matter what you clean, creating order in your physical space can help calm your mind.

Talk about it

Julian can usually tell when I’m lost in my thoughts or have a lot on my mind. It always tends to be more helpful when I can just tell him what I’m thinking about, rather than just say “nothing” or “I’m fine,” which often feels like a much easier response. Similarly, to making a list, it is helpful to just get it out of my mind. After hearing what’s on my mind, he’s able to help me re-frame some of my concerns or worries.

Have a cup of tea

Something about drinking a warm cup of tea really helps me connect with my body and slow down a bit.  

Take a walk

Admittedly, this is not something I’m great about practicing day to day. I love walking, but I’m not one to just go for walks without a destination. I prefer having somewhere to go. I will without hesitation walk to the store or the library, but just walking in my neighborhood is not my favorite thing to do. Whether you have a destination or not though, getting some fresh air (and sunshine!) can make a world of difference when you are feeling overwhelmed.

Step Away

When I am feeling overwhelmed or have a lot on my mind, sometimes the best thing to do is step away for a few minutes and take a break, maybe a nap, then come back and look at it with fresh eyes.

Take a deep breath

When you feel yourself starting to get anxious or overwhelmed, just stopping to take a deep breath can make a big difference. Thinking about your breath gets you out of your head for a second and helps you focus on something else. I shared another tip along those lines here.

Get off social media

It is very easy to forget that social media is a highlight reel. No one has picture perfect moments all day every day. When I’m feeling overwhelmed it is easy to just get sucked into the world of scrolling aimlessly, comparing yourself to everyone on the internet. Stop it! This is not helpful.

Focus on what you can do and control

I don’t know about you, but my anxiety definitely spikes when I watch the news. Everyday there is a new tragedy that has happened; another mass shooting, another innocent person gunned down, more deaths in the pandemic, and on and on. This weighs so heavily on my heart and can easily make me feel discouraged and hopeless. Learning to be conscious of when and how I consume the media has been really helpful for me. I still stay informed, but I’m not constantly getting overwhelmed every time I turn on the tv or open my phone.  

Set Boundaries

Setting boundaries can be challenging and sticking to them can be even more difficult. However, it is one of the best tools I’ve learned for creating a safe space for yourself. Maybe it’s not answering your moms phone call when you’re feeling overwhelmed. Boundaries don’t always have to be a huge declaration, sometimes the best ones are small practices you can make in your day to day life. I wrote about boundaries and what helped me understand them better here.

Admittedly, I’m not always the best at implementing these tips all the time. However, I do find them helpful and as I practice them more and more, they become more natural. Everyone’s way of coping with stress or worry looks different, but I do hope some of these may be helpful to you!

*Please remember we are not mental health professionals. We are speaking solely on our own experiences and sharing what has, and hasn’t, worked in helping us be the best person we can be for ourselves and others. If you are struggling, there is no shame in seeking professional help; please do so.