Lately I've noticed a collective sense of overwhelm. Not just in myself, but in so many of the people I teach, work with and talk to. Is it something in the air? A bigger shift happening around us? Either way, the feeling is real.
As much as I believe in trusting the universe, sometimes it all gets a bit much.
When life comes in waves
For me, overwhelm has been amplified by a lot of change landing at once, at home and in my work. Big decisions, new routines and plenty of plates spinning at the same time.
Life is always evolving, and change keeps things interesting. But too many unknowns at the same time can feel like a tidal wave.
If any of that sounds familiar, please know you're not alone, and there's nothing wrong with you. Overwhelm isn't a personal failing. It's what happens when your nervous system is carrying more than it can process at once.
What actually helps
When I'm overwhelmed, I don't try to fix everything. Instead, I focus on creating small pockets of stillness in the middle of the chaos. These are the things that help me most:
- Time in nature. Walking, fresh air, feeling my feet on the earth. It's the fastest way I know to come back to myself.
- Intentional pauses. Not the crash-and-burn kind, where my body makes me stop, but real moments during the day to just breathe.
- Meditation and movement. Even five minutes makes a difference. It doesn't need to be a full class.
- Scheduling self-care. If it's in my calendar, I show up. If it's not, it's the first thing to go.
- Saying no. Boundaries are essential. Every "yes" to something else is a "no" to rest.
- Proper days off. I never realise how much I've been carrying until I finally stop.
Box breathing for instant calm
This is one of my go-to practices, and you can do it anywhere: at your desk, in the car (when parked) or before a difficult conversation.
- Breathe in slowly through your nose for a count of 4
- Hold gently for 4
- Breathe out slowly for 4
- Hold again for 4
Repeat for three to five rounds. If holding your breath feels uncomfortable, simply skip the holds and focus on a long, slow exhale. Slow, steady breathing is one of the simplest ways to signal to your body that it's safe.
A somatic reset for overwhelm
When overwhelm lives in the body, thinking your way out of it rarely works. Try moving through these five steps instead:
- Shake it out. Gently shake your hands, arms and legs for 30 seconds to release built-up tension.
- Ground yourself. Feel your feet on the floor, notice the weight of your body, and take a slow breath.
- Self-holding. Place one hand on your heart and one on your belly. Feel the warmth and rise and fall of your breath.
- Orient. Slowly look around the room and name a few things you can see. This reminds your nervous system where you are, right now.
- Hum or sigh. A long hum or an audible sigh lengthens your exhale and can help your body settle.
We can't control every wave that comes our way, but we can learn how to steady ourselves as we rise and fall with them.
Bring these tools into your everyday
These are the same practices I share in my private sessions, workshops and events, and workplace programs. They're simple, but learning them with guidance, and practising them regularly, is what makes them available when you really need them.
If you'd like help building these into your day-to-day routine, or bringing them to your team, I'd love to hear from you. You can also start right now with my free Grounding Root Chakra Meditation.
How are you feeling lately? And what helps you navigate overwhelm?
These practices are general wellbeing tools and aren't a substitute for medical or mental health care. If overwhelm is ongoing or affecting your daily life, please reach out to your GP, or call Lifeline on 13 11 14.