15 May How to Handle Overwhelm In the Moment
We’ve all been there… your chest tightens, thoughts race, and suddenly, everything feels too much.
Overwhelm can sneak up during a busy workday, in the middle of a tough conversation, or just scrolling through your to-do list. When that stress hits hard and fast, you need tools to ground yourself in the moment. Not just advice to “relax.”
Let’s walk through step-by-step techniques to help you manage acute stress or anxiety right when it strikes.
1. Name What You’re Feeling
Before anything else, bring awareness to your state.
Say to yourself:
“I’m feeling overwhelmed right now. This is stress, and it’s okay.”
Why it works: Naming your emotion activates your rational brain and reduces the intensity of the feeling. It’s a form of self-validation that creates just enough space to start calming down.
2. Pause and Breathe Intentionally
Take a moment to stop and do a simple breathing exercise:
Try this:
Box Breathing — Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times.
Why it works: Deep, rhythmic breathing calms your nervous system, lowering your heart rate and helping your body move out of “fight or flight” mode.
3. Engage Your Senses
Ground yourself in the present by tuning into your five senses.
Try this 5-4-3-2-1 grounding exercise:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Why it works: This technique brings your focus away from your racing thoughts and back into your body and surroundings, where you can feel safer and more in control.
4. Move Your Body, Even Just a Little
If possible, change your physical state.
Try this:
- Stand up and stretch
- Take a short walk
- Shake out your hands and arms
- Do a few jumping jacks
Why it works: Movement helps release built-up adrenaline and cortisol, the stress hormones contributing to your sense of overwhelm.
5. Use a Calming Phrase or Mantra
Repeat a short, comforting phrase to yourself.
Examples:
- “This moment will pass.”
- “I’ve felt this way before, and I got through it.”
- “I can take this one step at a time.”
Why it works: Repeating a phrase can interrupt spiraling thoughts and anchor you in reassurance and hope.
6. Visualize a Safe Place or Happy Memory
Close your eyes and picture somewhere that brings you peace—a beach, a cabin in the woods, or a quiet reading nook.
Try this:
Imagine what it looks like, sounds like, and feels like to be there. Stay in the scene for 60–90 seconds.
Why it works: Visualization activates your parasympathetic nervous system, creating a sense of safety and emotional calm.
7. Take One Small Action
Once you feel a little more grounded, ask: What’s one small thing I can do next?
Examples:
- Drink a glass of water
- Respond to one email
- Write down your top 3 tasks
Why it works: Taking a tiny step forward helps you shift from paralysis to progress. It builds momentum and a sense of control.
Final Thoughts
Overwhelm in the moment can feel all-consuming, but it doesn’t have to run the show. With practice, these steps can help you pause, reset, and move through stressful moments with more confidence and self-compassion.
You don’t have to feel “100% okay” to take the next step—you just need to feel 1% better.
If you’re looking for support with feelings of overwhelm or anxiety, we’re here to help. If you need more tools and you’d like to explore working with a therapist, contact us at (734) 323-4897 or info@galvingrowthgroup.com for more information. Our practice, based in Novi, Michigan, is home to a variety of psychologists with a wide range of expertise, and our intake specialist will help to match you with the right one. We also offer teletherapy and can see anyone in the state of Michigan.
