
It was a morning like any other, but for Sarah, it felt like the weight of the world was resting on her chest. The kids were yelling, the house needed cleaning, emails were piling up, and her mind was spinning with “what-ifs” and “I can’t keep doing this.” She felt stuck, overwhelmed, and riddled with anxiety, unsure of how to break free from the chaos. If you’ve ever felt this way, you’re not alone. How to handle anxiety and overwhelm can seem like an impossible task, but there are ways to navigate through it and find your peace again.
Anxiety and overwhelm have a sneaky way of creeping into our lives, often taking over before we even realise it. The constant juggling of responsibilities… family, work, our own personal expectations can build up, and before we know it, it feels like too much to handle. But let’s remind ourselves of what Esther Hicks wisely says, “You cannot find a solution if you keep poking around at the problem.” To handle anxiety and overwhelm, we must shift our mindset and refocus our energy on what helps, rather than what hurts.
What is Overwhelm, Really?
Before we dive into how to handle overwhelm, let’s understand what overwhelm is. As Jen Sincero puts it, “Overwhelm, just like calm, is a state of mind. All you have to do is choose what party you wish to attend.” Overwhelm isn’t something that happens to you, it’s a reaction to your circumstances, and if it’s a state of mind, then it can be changed. “But how?”, you may be thinking. ‘How do I move from the chaos of overwhelm to a place of calm and control?’ Well, let’s break it down into simple, actionable steps.
Step 1: Pause and Breathe
When anxiety hits, it feels natural to scramble for solutions. But the first and most important thing you can do is pause. Take a deep breath. Then another. Slowing your breathing calms your nervous system and tells your brain that you’re safe.
Try this simple exercise:
- Inhale for four counts.
- Hold your breath for four counts.
- Exhale for six counts.
- Repeat this a few times, and notice how your body starts to relax.
Step 2: Get Out of the Negative Mindset
Anxiety feeds on negative thoughts, and the more we dwell on them, the stronger they grow. It’s like watering weeds instead of flowers. As Esther Hicks reminds us, focusing on the problem keeps you stuck there.
To break the cycle, try these techniques:
- Name the Thought: When a negative thought pops up, label it. For example, “That’s my fear of failure talking.” Naming it creates distance and gives you control.
- Redirect Your Focus: Instead of asking, “Why is everything going wrong?” ask yourself, “What small step can I take to feel better right now?”
- Gratitude Shift: Write down three things you’re grateful for. Gratitude pulls your mind away from scarcity and fear.
Step 3: Choose Your State of Mind
Jen Sincero’s quote reminds us that calm is just as much an option as overwhelm. So how do you choose calm? By being intentional about your thoughts and actions.
Here’s how:
- Simplify Your Day: Write down everything you think you “have to” do, and then cross out anything that isn’t urgent. Focus on one task at a time.
- Set Boundaries: Overwhelm often comes from trying to do too much for too many people. Practice saying “no” or delegating tasks.
- Visualise Calm: Close your eyes and picture yourself handling the day with ease. What would that feel like? Start acting as if you’re already there.
Step 4: Reframe Your Mindset
To truly handle anxiety and overwhelm, we need to rewrite the stories we tell ourselves. Here are some tips for building a mindset that supports you:
- Challenge Limiting Beliefs: When you catch yourself thinking, “I can’t handle this,” replace it with, “I’ve handled hard things before, and I’ll handle this too.”
- Focus on Solutions: Instead of dwelling on what’s wrong, ask yourself, “What’s one thing I can do to improve this situation?”
- Celebrate Small Wins: At the end of the day, write down one thing you did well. This builds confidence and momentum.
Step 5: Take Care of Your Body
Your physical health has a huge impact on your mental state. When you’re overwhelmed, it’s easy to skip meals, lose sleep, or rely on caffeine to get through the day. But this only fuels anxiety.
Try these simple habits:
- Hydrate: Drink plenty of water to keep your brain and body functioning optimally.
- Move Your Body: A quick walk, yoga session, or dance break releases stress and boosts mood.
- Rest Well: Prioritise sleep by creating a calming evening routine, like reading or meditating before bed.
Step 6: Connect and Seek Support
You don’t have to handle anxiety and overwhelm alone. Reach out to a friend, join a supportive community, or talk to a professional if you need to. Sharing your struggles often lightens the load and reminds you that you’re not alone.
Final Thoughts
Handling anxiety and overwhelm isn’t about perfection—it’s about progress. Solutions come when we stop fixating on the problem and start focusing on possibilities… thanks Esther! And remember, we always have the power to choose calm over chaos.
So today… take a deep breath, give yourself grace, and choose to attend the party of calm. You’re in control of your mindset, and that’s where your true strength lies.
If you need some extra support in managing anxiety and overwhelm, I’m here to help. My coaching services are designed to align your nervous system, helping you feel more grounded, balanced, and in control. Reach out today to start your journey toward a calmer, more confident you!