By Jarrette Wright-Booker MA, LPC-S, CAADC

Life has a way of piling up. Deadlines, responsibilities, relationships, and even everyday tasks can feel like too much all at once. When overwhelm sets in, it’s not just a fleeting feeling—it can seep into every part of your life, leaving you stressed, anxious, and disconnected from yourself. Recognizing the signs and knowing how to reset is key to regaining your balance and mental well-being. Let’s explore what overwhelm looks like and practical ways to reset when it feels like too much.
Signs You’re Overwhelmed
- Difficulty Concentrating When you’re overwhelmed, it can feel impossible to focus. Your thoughts may race, jumping from one worry to the next, making even simple tasks seem daunting.
- Increased Anxiety Overwhelm and anxiety often go hand in hand. You may feel a constant sense of tension, restlessness, or fear that you’re not doing enough or that you’re falling behind.
- Physical Symptoms Overwhelm doesn’t just stay in your mind; it shows up in your body. Common symptoms include headaches, muscle tension, fatigue, or even digestive issues.
- Irritability or Emotional Outbursts Small frustrations might feel like massive problems when you’re overwhelmed. You might snap at loved ones or find yourself crying over things that normally wouldn’t bother you.
- Avoidance or Procrastination Instead of tackling your to-do list, you might find yourself zoning out, scrolling endlessly on your phone, or avoiding tasks altogether because they feel insurmountable.
How to Reset When You’re Overwhelmed
- Pause and Breathe Start by giving yourself permission to stop. Close your eyes and take a few deep breaths—inhale for four counts, hold for four counts, and exhale for six counts. This simple act calms your nervous system and helps you regain clarity.
- Write It All Down When everything feels like too much, getting it out of your head and onto paper can be incredibly freeing. Make a list of your worries, tasks, or feelings. This practice can help you prioritize and realize that not everything needs immediate attention.
- Break Tasks Into Small Steps Overwhelm often comes from looking at the big picture and feeling like you have to tackle it all at once. Instead, break tasks into smaller, more manageable steps. Celebrate small wins as you complete them—progress matters more than perfection.
- Reach Out for Support You don’t have to navigate overwhelm alone. Share your feelings with someone you trust, whether it’s a friend, family member, or therapist. Talking it out can provide relief and perspective. If anxiety is part of the overwhelm, consider exploring resources like therapy to address its root causes.
- Prioritize Rest and Self-Care Overwhelm thrives when you’re running on empty. Make time for rest, even if it feels counterproductive. Take a walk, enjoy a warm bath, or spend a few minutes meditating. Remember, self-care isn’t a luxury—it’s a necessity.
A Final Word on Overwhelm
Feeling overwhelmed is a signal that your mind and body need attention. By recognizing the signs and taking steps to reset, you can prevent burnout and create space for balance and peace. If overwhelm and anxiety feel like regular companions, don’t hesitate to reach out to our caring therapists at Introspective Counseling. You deserve to feel grounded and capable, even when life gets hectic. Take one small step today CONTACT US —your future self will thank you.