When Everything Feels Like Too Much: Finding Calm in the Overwhelm
Lately, I’ve been feeling like I’m living inside a pressure cooker.
The last few months have been a spiral into stress, the kind that comes from both what I can control and what I can’t.The two have merged into one tangled feeling: overwhelm.
And honestly? That sense of dread that comes with it…that’s the hardest part to shake.
When everything feels heavy, I remind myself: the best way through is to take care of both sides of the equation: doing a few things that ground me in what I can control, and a few things that help me cope with what I can’t.
Here’s what that process looks like for me, and how you can use it to steady your own nervous system when life starts to spin.
Step 1: Clear the Mind Fog
When my thoughts start to tangle, I don’t jump straight to problem-solving, I start by calming my body.
Stress and anxiety are full-body experiences; you can’t think clearly if your body still believes it’s in danger.
These are my go-to grounding practices when I need to find clarity without slipping into panic:
Mindfulness — Focus on one sense at a time. What can you see, hear, or feel right now?
Sit Spot — Go outside and sit quietly. Let nature re-regulate your rhythm.
Shake or Somatic Movement — Release tension through physical movement; let your body literally shake off what it’s holding.
Dance — Move freely. Don’t worry about how it looks, just move until the energy shifts.
Pick up something heavy — Lifting or carrying engages your body’s strength response, reminding your brain that you’re capable and grounded.
Fully extend your body — Stretch, reach, or lie flat. Open up physical space to create mental space.
Yoga — Breathe deeply. Flow slowly. Let your body lead your mind back to calm.
These practices aren’t about ignoring the stress, they’re about lowering the noise so you can hear what your inner wisdom has to say.
Step 2: Find a 1:1 Action
Once I’ve created a little clarity and calmed my system, I look for a single, grounded action: something that aligns with the source of my stress.
This keeps me from spiraling into helplessness and helps separate what’s within my control from what isn’t.
Here’s how I break it down:
Stressed about AI or creativity?
→ Write something original. Make something only you could make.Stressed about the state of the world?
→ Donate or volunteer. Channel compassion into contribution.Stressed about being lonely?
→ Message someone or write a letter. Connection starts with a small reach.Stressed and feeling trapped?
→ Go outside. Even a few minutes of open air expands your sense of possibility.Stressed about health or your body?
→ Workout. Buy groceries. Eat one nourishing meal. Drink water.
Start small, but start. Your body is your ally, not your enemy.Stressed about money?
→ Make an inventory of gratitude. List everything — from relationships to clean dishes. Gratitude interrupts scarcity thinking.Stressed about work?
→ Brain dump what’s wrong. Then evaluate: what can you actually do?
Focus on clarity, not control.Stressed about relationships?
→ Take time alone or with trusted people.
Evaluate situations with neutrality. Set boundaries. Honor your needs.
Pour from a full cup, not an empty one.
Each 1:1 action reconnects me to reality, reminding me that I may not control the storm, but I can steady my own ground within it.
Step 3: Keep It Simple, Keep It Real
Stress convinces us that the only solution is to do more. But peace often comes from doing less; just do less with more intentionally.
The truth is, clarity doesn’t come from control; it comes from compassion. It’s found in the small moments when you slow down enough to notice what’s actually in front of you.
So when things feel heavy, try this:
Start with the body.
Then move toward one clear, doable action.
You don’t need to fix everything today, you just need to find your footing again.
And from that steadier place, everything else starts to shift.
