What overwhelm is telling you and my top tips of what to do when it hits

I am a working parent of young children, one of whom has additional needs. I am trying to heal while breaking generational trauma cycles, managing my own chronic health conditions, building a business and keeping my relationship on track. Overwhelm is a familiar feeling.

If life feels like balancing on a tightrope trying to do all the things but always having this niggling feeling that you are forgetting something or not doing it properly then you are in the right place.

Have you ever just sat there feeling so stressed and overwhelmed knowing you have a million and one things to do but your mind is completely blank and you do not know where to start?

If so do not worry I am here to share my tips for what to do when overwhelm hits...

1. Overwhelm is not a failure it is a signal to pause

Feeling overwhelmed does not mean you cannot cope or that you are failing. It is a sign for you to take a pause. I know it feels like the exact opposite thing to do because rest feels unproductive but it is exactly what your body and mind need.

Take five slow deep breaths in and out.

Let your shoulders drop and your jaw loosen.

By doing this we are telling our nervous system that we are safe and that we can rest. We are letting oxygen fill our bodies and allowing our mind to stop focusing on survival and start thinking clearly. This is the moment when you can actually work out the best next steps.

2. Brain dump everything

Grab a pen and paper or your phone notes app and write down everything on your mind.

Big things, small things anything you are trying to remember. When our minds are trying to keep track of everything it is so hard to think clearly.

Once it is written down leave the notes for now and move on to the next step.

3. Get a drink and maybe a snack

You are so busy caring for everyone else I bet it has been hours since you have properly hydrated.

This is your time. Make a fresh drink and if you can, grab a snack.

Even a small pause like this helps your brain function better.

4. Go back to the notes

Read through what you wrote down. Now we are going to sort things into simple categories:

• Things with a time deadline such as leaving the house or an appointment

• Things that have consequences like bills to pay or reports due

• Quick wins, tasks that take five minutes or less or something you can set a reminder for another day

This helps you see clearly what matters right now and what can wait.

You can use highlighters, coloured pens or just star the priorities, whatever makes sense to you.

5. Work out how much time you have

Look at the time before your next deadline.

If you have a few minutes tackle a quick win even if it is just scheduling a reminder.

Take actions for urgent tasks and alternate between those and quick wins.

This keeps you moving forward and stops overwhelm from taking over.

6. Pause and acknowledge what you have achieved

A few minutes before a deadline stop and notice what you have done.

It does not matter what is still on the list.

You have achieved more than if you had let overwhelm take over.

You are making progress and that counts.

Final thought

Overwhelm is a sign not a failure and we can use it as a prompt to take a breath, refresh and prioritise. By pausing, taking small actions and noticing your progress you can regain clarity and calm. If you want a few more gentle ways to reset your nervous system and feel calm grab my free guide here and start creating space for yourself.

Love Claudia x

Claudia is a nurse, life coach, and mum who believes small steps can lead to big change. She combines her experience and compassionate approach to guide people through life’s overwhelm. When she’s not coaching, you’ll likely find her with a steaming cup of hot chocolate and a notebook full of ideas.