How do I stop feeling overwhelmed?

Start small and get your body calm first. When you feel overwhelmed, do this:

• Pause for 60 seconds: inhale 4, exhale 6, drop your shoulders, unclench your jaw.
• Brain dump: write every task, worry, and decision on paper.
• Sort it fast: do now, do later, or let go/delegate.
• Pick one tiny next step: the smallest useful action you can finish in 5–10 minutes.
• Set a short timer: 10 or 15 minutes, then stop and reassess.
• Cut extra input: silence notifications, close tabs, step away from social media/news.
• Lower the bar: aim for “done enough,” not perfect.

If you’re stuck, text someone: “I’m overwhelmed. Can you help me choose what to do first?”

If overwhelm is constant, causing panic, or affecting sleep and daily functioning, talk to a mental health professional or trusted person. If you might hurt yourself or someone else, contact emergency services or a crisis hotline now.