OVERWHELMED
Regulation Strategies
OVERWHELMED
Overwhelm feels like you’re drowning in too many responsibilities, emotions, or decisions. It’s not just about having a lot to do—it’s about feeling like you can’t manage it all. These regulation strategies will help you untangle the chaos, focus on what’s essential, and take meaningful steps toward finding calm.
Journal Prompts for when you’re feeling overwhelmed…
Journaling provides a powerful outlet to untangle the knots of overwhelm. It helps you identify what’s causing the weight, process your emotions, and discover actionable steps to lighten your load. This practice isn’t just about finding relief in the moment—it’s about uncovering patterns, gaining clarity, and learning to navigate overwhelming situations with greater ease and resilience.
Where do you feel this feeling in your body? How does it show up physically for you?
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion.
What’s weighing on my mind the most right now? List every thought, task, or concern, no matter how small. This brain dump helps you identify what’s overwhelming you so you can prioritize or release it.
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s overwhelming you - but dont send it. Just allow yourself to release and move through the feelings.
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
If I could let go of one thing that’s adding to my overwhelm, what would it be, and why? Explore what feels unnecessary or unrealistic and how releasing it could create space for what truly matters.
Which tasks or responsibilities feel the heaviest? Why?
Am I expecting myself to do too much at once? How can I break things into smaller steps?
How does this emotion align with your values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
Ask yourself: “What actions or steps could I take that would help me feel more at peace right now?”
How do I typically respond to overwhelm, and is that response serving me? Reflect on your patterns—do you shut down, overwork, or avoid tasks? Consider what shifts could help you manage overwhelm more effectively.
How do you speak to yourself when you’re overwhelmed? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Who in your life can you lean on for help, advice, or support?
When was the last time you felt calm? What helped you get there?
Have you ever been ashamed or embarrassed of this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
What advice would you give a friend or family member feeling overwhelmed? How can you offer yourself the same compassion?
For professional success …
3 Most Important Things” Rule
What it is: Overwhelm often stems from trying to do everything at once. Focusing on just a few key tasks helps you regain clarity and momentum.
How to practice: At the start of your day, list the three most important things to accomplish. These should be realistic and impactful. Tackle them one at a time, giving yourself permission to set aside less critical tasks until later.
Build in “Micro-Breaks”
Why it works: Constant busyness adds to overwhelm. Pausing briefly throughout the day gives your brain a chance to reset.
How to practice: Set a timer to remind yourself to pause every hour. Use 2-5 minutes to stretch, drink water, or simply sit quietly. These small moments can create big shifts in how you feel.
To fuel personal growth and success …
Create a “Mind Dump”
Why it works: Overwhelm thrives on mental clutter. Getting everything out of your head and onto paper makes it easier to see what needs attention.
How to practice: Take 10 minutes to write down every task, worry, or thought that’s swirling in your mind. Once it’s all on paper, group similar items together and pick one small, actionable step to start with.
Identify Your “Energy Drainers”
Why it works: Overwhelm is amplified by activities, people, or habits that sap your energy without adding value. Pinpointing these allows you to make intentional choices to protect your capacity.
How to practice: Write down everything that’s currently on your plate. Next to each item, label it as either energizing or draining. For the draining tasks, ask yourself if they can be delegated, postponed, or eliminated altogether.
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.
Discover powerful mindfulness strategies to help you reduce pressure and restore focus HERE to explore!
Breathing Exercises…
4-7-8 Breathing Technique
Why it works: overwhelm activates your body’s stress response. The 4-7-8 breath technique helps slow your heart rate and calm your mind.
How to practice:
Inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeat this cycle for 3-5 rounds, focusing on the rhythm of your breath to center yourself.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.