How to Find Your Footing When Life Feels Overwhelming
When stress, depression, and exhaustion collide, even small tasks can feel impossible. You might be reading this with a heavy heart, a racing mind, or a numbness that makes everything seem blurry. First, I want you to know: your pain is valid, and you are not broken for struggling. What you're feeling is not a sign of weakness—it's a sign that you've been strong for too long without relief.
Why Overwhelm Takes Over
When we're drowning in stress, our brain's "alarm system" (the amygdala) goes into overdrive, making it hard to think clearly. You might feel:
Paralyzed by decisions (even simple ones)
Emotionally raw or detached
Physically exhausted but unable to rest
This is your body's way of saying: "I need a different approach."
Small Steps to Create Moments of Relief
You don’t have to "fix" everything today. Try these therapist-approved strategies to create pockets of calm:
1. The 5-Minute Rule
Commit to just five minutes of one soothing activity:
Sip tea while staring out the window.
Listen to a song that once comforted you.
Write down one thing you’d tell a friend in your situation.
Often, starting is the hardest part. After five minutes, you can stop—but you might find yourself wanting to continue.
2. Name the Storm
Overwhelm thrives in vagueness. Grab a pen and:
Write down the top 3 stressors weighing on you (e.g., "work deadlines," "tension with my sister").
Circle the one that feels most urgent today.
Seeing them on paper can shrink their power and help you focus on one step at a time.
3. Find Your Anchors
Identify two "safe anchors"—people, places, or activities that consistently make you feel slightly more grounded. Examples:
A friend who listens without judgment (text them: "I’m having a tough day. Can I vent for 5 minutes?").
A physical anchor (e.g., a soft blanket, a cold washcloth on your neck).
A memory of a time you coped before (e.g., "Last winter, I got through this by...").
4. The "Pause and Permission" Practice
Set a phone reminder to pause twice a day and ask:
"What do I need right now?" (A glass of water? A stretch?)
"What can I let go of for today?" (e.g., replying to non-urgent emails).
Give yourself explicit permission to tend to those needs.
A Gentle Reminder
These tools aren’t about "solving" overwhelm overnight. They’re about creating small moments of relief—like putting down a heavy bag you’ve been carrying for miles.
If you’re tired of white-knuckling through each day, therapy can help you rebuild your resilience. You deserve more than just surviving.
You are not alone in this.
Hadi
Integrative Counsellor | Helping You Find Your Footing