There have been periods in my life where things felt like too much.
My mind was racing, my body was exhausted, and even small daily tasks felt like they weighed more than they should.
And over time, I realized overwhelm didn’t have to come from “having too much to do.” It can sneak up on you anytime life feels “bigger” than you.
Overwhelm can be emotional (you feel on edge, irritated, or unable to stop worrying) or physical (fatigue, headaches, body tension, digestive upset). And as those feelings compound, overwhelm can influence how you think (poor focus) and act (procrastinate, give up).
And when that happens, it can create a negative cycle: when you fall behind, you feel more overwhelmed. And the more overwhelmed you are, the less motivated you feel to even try.
If you’re feeling in that place right now, the goal isn’t to “fix everything” at once. It’s about taking small steps and adopting practical daily habits that soothe your mind and body until things start to feel manageable again.
Here are 7 Practical Ways to Regain Your Balance When You’re Feeling Overwhelmed
1. Identify the Sources of Your Overwhelm
The first step to overcoming overwhelm is to recognize its causes. The factors leading to stress or pressure are unique to everyone, and sometimes the cause can be clear, but more often than not, it’s a combination of different things you might have gotten used to in your daily routine and life’s expectations.
To understand your stressors, you need to first step back and take a broader view of what’s going on around you. It can be helpful to ask yourself, “What or who is making me feel like I have too much to do?”
You can do this through journaling by writing out the various things you had to do or address in a day and how you felt at different points in the day. In doing this process, you will start to recognize patterns and be able to narrow it down as to whether your stress is stemming from work or personal projects and responsibilities.
It is also essential to keep in mind that sometimes the pressure you are under can be based on outside expectations. External stressors can be that you set unreasonable goals and timelines for yourself, or you might be pressured to overperform or overcommit to meet the expectations of those around you.
The moment you begin to recognize these patterns and sources of your stress, you can start to tackle them.
2. Practice Mindfulness
One of the quickest ways to calm a busy mind is to practice mindfulness. Instead of trying to fix everything right away, being present with where you are will help you feel more grounded.
There are various ways to practice mindfulness:
Mindfulness Meditation: Spend 5–10 minutes each day sitting quietly and focusing on your breath. If your mind wanders, simply bring your attention back to the present. This helps train your brain to focus on the now.
Deep Breathing: Whenever you feel overwhelmed, take a few deep breaths. Inhale through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 4 seconds. Repeat a few times.
Body Scans: Mindfully scan your body from head to toe, noticing any tension or discomfort. As you become aware of it, relax that part of your body. This helps your body feel safe again and quiets the mind.
Read Also: 7 Simple Ways to Build Your Self-Confidence
3. Set Boundaries
When you’re overwhelmed, setting healthy boundaries is critical. Boundaries keep you from taking on more than you can handle and help create space to regroup.
Learn to say no (and mean it). It’s okay not to do everything everyone else is doing.
Decline any tasks, requests, or engagements that don’t align with your current priorities. Give yourself permission to do only what serves you right now.
Delegating tasks can be a huge help, too. Don’t be afraid to get help if you have coworkers, friends, or family who can pick up some of your load.
Ask them to take on a specific responsibility and trust them to do it. Of course, you may need to explain your situation a little, but in the end, it can be of huge benefit to you.
Most importantly, always remember to set boundaries for your needs too. Ask yourself: where am I overdoing it? What can I pause, reduce, or eliminate?
If you learn to protect your energy by setting healthy boundaries, you will regain your balance in no time.
4. Create a Practical To-Do List
When you’re in overwhelm, your head is usually filled with too many uncompleted thoughts. A to-do list is a good way to dump those uncompleted thoughts, and it will help you see your tasks clearly.
Break your list into urgent and important; important but not urgent; urgent but not important; and not urgent or important tasks.
Remember to break large projects into smaller, actionable steps. You can also set due dates and reminders for each item. This makes them less daunting and helps you track your progress.
Set reminders to review your list at the end of each day and adjust for the next day.
Taking regular breaks is one of the simplest yet most important stress management practices. Breaks prevent exhaustion and improve your overall productivity.
When taking microbreaks, stand up, stretch your legs, or go for a quick walk outside.
Schedule longer breaks, even if it’s just an hour or two each day. Use that time to rest and recharge without any distractions.
You can also try setting a timer to remind yourself to take breaks. The more you rest intentionally, the easier it will be to maintain your energy.
5. Cultivate a Support System
Overwhelm is when you need to surround yourself with others instead of isolating.
A strong support system will provide you with both emotional grounding and a reminder that you are never alone. You do not have to face your problems single-handedly.
Lean on family, friends, and loved ones and tell them what you’re going through.
If needed, seek professional support through therapists or counselors. If stress is affecting your ability to function, speaking with a professional can help you develop effective coping strategies to manage your stressors better.
Support works best when it’s mutual. When you’re present and available for others, it helps build and deepen your connections with others.
6. Prioritize Self-Care
Self-care is a non-negotiable when you’re feeling overwhelmed, and it is the anchor that will help keep you afloat.
Take care of your body and mind through basic self-care habits like regular exercise, enough sleep, hydration, and healthy meals.
If you’re low on time, do a short 10- to 15-minute workout or walk. Small steps are better than nothing at all.
Take care of your mind by journaling, meditating, or doing something that relaxes you and renews your energy.
Do fun activities and things that bring you joy; read a good book, watch a favorite movie, or spend time with a pet.
7. Simplify Your Life
Simplify wherever you can.
If possible, start with your environment and declutter. Simplify your physical space by getting rid of things you don’t need. Keep only what you need and love. The “one in, one out” rule works great here.
Clean up your schedule next. Cut out unnecessary commitments and obligations, and focus on what’s most important to you now.
Minimalism isn’t about depriving yourself of things. It’s about creating space for what matters most. When your life is simpler, your mind can find peace.
Final Thoughts
Feeling overwhelmed is not a character flaw—it’s a warning that you’ve been carrying a heavy load for far too long.
When things pile up and become too much, that’s a sign you need to create more space, more clarity, and more support.
Start small: identify your top stressors, take one small step to address them, and build from there.
Remember, it’s the small steps that will eventually bring you back to your balanced self.
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