When Life Feels Like Too Much: Tools for Overwhelm

My phone is ringing with another spam call, the AT&T guy is at my house trying to fix my internet, the dogs are barking at something outside, and I'm staring at four late tax bills I now have to add to what I’ve already paid this year.

I take a breath and close my eyes. I can feel my heart rate slowing and the tension leaving my shoulders as I exhale.

“Uh, sir?”I snap my eyes open.“ Sorry, didn’t mean to bother you. I don’t have the part I need to fix your internet, so we’ll have to come back.”

The tension rushes right back into my shoulders.

Objectively, today wasn’t even that busy. I think back over the past few weeks—filled with events and hosting family—and realize I’ve had far busier days. So why does today feel so overwhelming? And why can’t I figure out how to calm down?

Life’s responsibilities—and the stress they bring—have a way of sneaking up on us. Whether it’s a pileup of small tasks, a busy season at work, or just everything everywhere all at once, sometimes life feels like too much. On days like today, I need tools to "whelm" myself—and I figured maybe you do too.

Here are my go-to strategies for calming down in the midst of life’s chaos:

Box Breathing

For a quick fix that doesn’t require anything but your breath, try box breathing: Breathe in for a count of 4 → hold for 4 → exhale for 4 → hold for 4. Repeat 4–5 times and notice your tension melt as your nervous system resets.

The Two-Minute Rule

If something on your to-do list takes less than two minutes, do it immediately. Clearing small tasks reduces your stress load and builds positive momentum.

Find the Source

Often, the source of our overwhelm isn’t what we think it is. Maybe there’s one specific responsibility you’ve been avoiding. Naming it can make the rest feel manageable. Or maybe you're frustrated about something completely unrelated—but haven’t given yourself the space to process it. Identify the source, write it down, and take back some control.

Physical Movement

Overwhelm often pairs with stagnation. One of the best things you can do when life feels like too much is to move. Change rooms. Walk the dogs. Punch the air. Do a jumping jack. Movement tells your body you're not stuck—and that can change everything.

Life throws a lot at us. Don’t be stuck in the outfield without a glove.

The next time you feel overwhelmed, try one of these tools and take back control of your day.

Fact

Multitasking increases feelings of overwhelm.

Action

Send this newsletter to someone who may need it.

Question

What are your top symptoms that you're feeling overwhelmed?

Quote

“I try to take one day at a time, but sometimes several days attack me at once.”

– Jennifer Yane