What to Do When You’re Overwhelmed

When you’re feeling overwhelmed and like you can’t do it all (because, let’s be real, you can’t do it all—no one can), the most important thing is to pause and reset before you spiral.

Here’s a go-to survival guide for when the to-do list feels like it’s eating you alive:

1. Stop. Breathe. Seriously.

Take one minute.

• Sit still

• Inhale slowly for 4 counts, hold for 4, exhale for 4

• Do that a few times

• Your brain needs a second to catch up

You’re not behind. You’re just overloaded.

2. Brain Dump EVERYTHING

Grab a notebook, your Notes app, a napkin—whatever.

• Write down everything swirling in your head

• Don’t sort it

• Don’t filter

• Just unload

This clears the mental clutter so you can see what’s going on.

3. Circle Just 3 Priorities

Look at your list and ask:

• What truly must be done today?

• What can wait?

• What can I delegate, ditch, or delay?

Then do just the top 3. Not 10, just 3.

4. Ask for Help (Even If You Hate It)

You are not weak. You are not failing. You are human.Ask a partner, friend, teen, or co-worker to:

• Grab groceries

• Watch the kids for 20 minutes

• Listen without offering solutions

People often want to help. They just don’t know how unless you ask.

5. Say No, Kindly and Firmly

If it’s not essential, say no.

• Not right now.

• I’m feeling stretched thin—can we revisit this later?

• Every no to something unimportant is a yes to your peace.

Things will be fine without you.

6. Give Yourself Permission to Be Imperfect

You are not your productivity.

• The dishes can wait

• The cookies don’t need to be homemade

• Your house doesn’t need to be company-ready

No one is perfect.

7. Do One Tiny Win

Something small, quick, and satisfying.

• Make your bed

• Clear one counter

• Drink a glass of water

• Text a friend “I’m overwhelmed”

These build momentum!

8. Put Your Phone Down

Be where your feet are.

• Scrolling makes stress worse—comparison, noise, guilt

• Take a tech break

Be in the moment, you've got this.

9. Choose Compassion Over Perfection

You don’t need to do more.

• You need to be kinder to yourself

• You’re doing your best, even when it doesn’t feel like enough

Self-care is not an option.

10. Repeat This to Yourself:

“I can’t do everything, but I can do something. One small thing is enough right now.”