In today’s fast-paced world, many of us find ourselves stretched thin — juggling work, family, finances, and personal expectations. It’s no wonder that feelings of overwhelm are increasingly common. But what exactly is overwhelm, why does it happen, and most importantly, what can we do about it?

What is Overwhelm?

Overwhelm isn’t simply “having too much on your plate.” It’s a full-body and mind experience that occurs when demands feel greater than our ability to cope. You might notice racing thoughts, irritability, restlessness, or even a complete shutdown. This isn’t weakness — it’s your nervous system responding as if you’re under threat.

The Science Behind Overwhelm

When we feel overloaded, the body activates the fight, flight, or freeze response. This ancient survival system prepares us to deal with danger by pumping adrenaline, raising heart rate, and sharpening alertness. While useful in true emergencies, it isn’t designed for constant emails, deadlines, or family stress. Over time, the body’s alarm system can become overactive, making everyday challenges feel unmanageable.

Common Signs of Overwhelm

• Difficulty concentrating or making decisions
• Feeling tense, restless, or snappy
• Physical symptoms like headaches, muscle tightness, or poor sleep
• Procrastination or avoidance
• A sense of being “stuck” or paralysed

Practical Ways to Begin Managing Overwhelm

The good news is that there are simple, evidence-based tools that can help you regain calm and clarity:

1. Grounding Techniques
Bring yourself back to the present moment using your senses. For example, try the 5-4-3-2-1 exercise: notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This interrupts racing thoughts and signals safety to the body.

2. Breathing for Calm
Practise box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Even 2–3 minutes can settle the nervous system and reduce stress.

3. Movement Resets
Stress often gets “stuck” in the body. Gentle stretches, a short walk, or shaking out your arms can help release tension and shift your energy.

4. Break it Down
When everything feels too much, choose one small, achievable step. Completing a single task creates momentum and a sense of progress.

5. Reach Out
Talking to someone you trust — a friend, coach, or counsellor — can help lighten the load and bring perspective.

From Overwhelm to Empowerment

Overwhelm doesn’t mean you’re failing — it means your system is working overtime to protect you. With awareness and practical strategies, you can move from feeling stuck to feeling empowered. You don’t need to do it alone.

This is exactly what we’ll explore in my upcoming ‘Overwhelmed to Empowered’ workshop: practical tools, supportive discussion, and guided exercises designed to help you manage stress more effectively and regain balance.

If overwhelm is something you’re facing right now, know that change is possible. With the right support and strategies, you can quiet the noise, reclaim focus, and step forward with greater confidence.

Ready to take the first step?
Join me for the Overwhelmed to Empowered workshop and discover how small changes can make a big difference. 

Go to my Contact page to reserve a place on a workshop. More details on workshops are available on the workshop page.