Feeling Overwhelmed? Here's How to Regain Control

Detailed Breathing Technique (Diaphragmatic Breathing)

When your stress response is active, diaphragmatic breathing (also called belly breathing) can be a game-changer. Here’s a step-by-step guide:

1. Find a Quiet Space
   Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen (just below your rib cage).
2. Inhale Slowly Through Your Nose
   Count to four in your head as you breathe in. Focus on expanding your abdomen rather than your chest. You should feel your belly rise against your hand while the hand on your chest remains relatively still. To get the hang of it some people lie down with a book on their stomach and feel the book go up and down until they get accustomed to the feeling.
3. Pause Briefly
   Hold your breath for a moment—just one or two seconds—allowing your lungs to fully absorb the air.
4. Exhale Gently Through Your Mouth
   Exhale for a count of four or five. Aim to release the air slowly and steadily, noticing how your belly falls.
5. Repeat for Several Cycles
   Continue for at least two to three minutes. With each breath, imagine you’re inhaling calm and exhaling tension. Notice the shift in your mental state as you focus entirely on the rhythm of your breathing.

Studies show that diaphragmatic breathing lowers cortisol levels, helping you move from an anxious, hyper-alert state to a calmer, more grounded mindset (Ma et al., 2017). By starting with this technique, you’re effectively telling your body, “We’re safe—no need to panic,” paving the way for logical thinking and problem-solving.

Progressive Muscle Relaxation Exercises

Another immediate way to intervene on a physiological level is Progressive Muscle Relaxation (PMR). This practice involves tensing and relaxing muscle groups throughout your body to reduce emotional overload and mental exhaustion.

You can access two guided PMR audio sessions on our website:

• Progressive Muscle Relaxation – 37 Minutes
• Progressive Muscle Relaxation – 15 Minutes

Choose the duration that suits your schedule. In these audio guides, you’ll be instructed to systematically tense and release different muscle groups—from your toes up to your forehead. By directing your attention to each body part, you interrupt the loop of anxious or negative thoughts. PMR has been shown to help with anxiety, insomnia, and even chronic pain (Jacobson, 1938; Conrad & Roth, 2007).

How Does PMR Work?
When you deliberately tense your muscles and then relax them, you become more aware of physical tension in the body—a tension that often goes unnoticed when we’re feeling overwhelmed with life. By consciously letting go of this tension, you send a signal to your brain that it’s safe to reduce the flow of stress hormones. This creates an immediate sense of relief, helping you transition from “3 a.m. thinking” to “11 a.m. thinking.”

Move from Immediate Calming Techniques to Cognitive Solutions

Once you’ve regulated your nervous system and have started to calm your mind, you’re better positioned to apply more analytical strategies. If you jump straight into problem-solving without first calming your body’s stress response, you risk exacerbating your sense of overwhelm.

Brain Dump & Prioritization

After your breathing or PMR session, consider doing a “brain dump.” Write down every task, concern, or worry that comes to mind—no matter how trivial. This process helps you offload mental clutter, preventing you from ruminating or feeling stuck in a loop of racing thoughts.

Once your list is complete, focus on prioritization. One effective method is using the Eisenhower Matrix, which groups tasks according to two core factors: urgency and importance. This matrix is divided into four quadrants:

1. Urgent & Important (Quadrant 1)
   Tasks that require immediate attention and have a significant impact. For example, an urgent work deadline or a critical home repair. These tasks should be handled immediately.
2. Important & Not Urgent (Quadrant 2)
   Tasks that have a high impact on your goals but don’t require instant completion. Examples might include long-term project planning, personal development, or health appointments scheduled well in advance. While not urgent, these tasks are key to preventing future overwhelm and should be scheduled and prioritized consistently.
3. Urgent & Not Important (Quadrant 3)
   Tasks that are time-sensitive but don’t necessarily further your main goals. For instance, some routine emails or non-essential requests from others can fall here. If possible, consider whether you can delegate these tasks to someone else or automate them to free up energy for higher-impact work.
4. Not Urgent & Not Important (Quadrant 4)
   Tasks that neither contribute significantly to your goals nor are time-critical. This might include mindless social media scrolling or unproductive meetings. If you’re feeling overwhelmed, these tasks can often be eliminated or substantially reduced to reclaim valuable time.

How to Use the Eisenhower Matrix

1. Categorize Your Brain Dump Items
   Look at each entry from your “brain dump” list and determine whether it’s urgent, important, both, or neither.
2. Assign Items to Quadrants
   Draw a simple 2×2 grid, or use our downloadable Eisenhower Matrix Template (see link below). Place each task in the quadrant that fits its level of urgency and importance.
3. Determine Next Steps
   • Quadrant 1 (Do First): Schedule these tasks as soon as possible or tackle them right away.
   • Quadrant 2 (Schedule): Block out time on your calendar for these tasks to ensure they don’t get overshadowed by urgency.
   • Quadrant 3 (Delegate): Ask, “Can someone else help with this?” or “Can I automate it?”
   • Quadrant 4 (Eliminate): Remove or minimize these tasks if you’re already feeling overwhelmed.
4. Track & Reflect
   After you’ve organized tasks, pay attention to how your workload shifts. If you notice Quadrant 1 keeps filling up, you may be postponing or neglecting Quadrant 2 items until they become urgent. That’s a cue to invest more time in planning and scheduling tasks in advance.

Download Our Eisenhower Matrix Template

To make the prioritization process simpler, [click here to download our Eisenhower Matrix Template] (insert your hyperlink or file download here). Print it out or fill it in digitally to keep track of your tasks in real time. By seeing everything laid out visually, you’re less likely to miss important to-dos and more equipped to minimize tasks that don’t add real value.

Using this approach helps you address what truly needs your attention before it becomes a crisis. By categorizing tasks and dedicating appropriate time, you’re taking a measurable step toward preventing the cycle of feeling overwhelmed by life’s daily demands.

 “One Thing at a Time” Rule

When you’re feeling overwhelmed by life, big tasks can seem insurmountable. Instead, break them down into micro-tasks and focus on just one. For instance, if you have a massive report to write, start by outlining the main points or collecting references. Similarly, if your home is cluttered, pick a single drawer to organize. Small victories create momentum, boosting your confidence and reducing emotional overload. Remember whether you have 500 things on your to do list or only one, in the next 20 minutes it is functionally equivalent. So redirecting your attentional focus to a smaller timeframe can be very helpful.

Scheduling & Time Blocking

Use time-blocking techniques to ensure you don’t multitask to the point of mentally exhausted. For example, allocate 25 minutes for a single task (the Pomodoro Technique), then take a 5-minute break. This structure keeps you disciplined and offers regular intervals to check in with your stress levels.

Examine the Evidence

Now that your body is calmer, your mind can engage in rational evaluation. Question catastrophic thoughts or “worst-case scenarios.” Ask: “What evidence supports this worry? What evidence contradicts it?” According to Cognitive Behavioral Therapy (CBT) principles, challenging distorted thoughts when you’re in a balanced state can substantially reduce anxiety (Beck, 2011). For a thorough overview of Cognitive Behaviour Therapy explore out Complete CBT Guide.

Additional Tools at Various Stages of Overwhelm

• Mindful Grounding: If you still feel edgy after your breathing exercises, try focusing on the details around you—sights, sounds, and textures. This anchors you in the present moment, reducing the power of ruminative thoughts.
• Journaling & Reflection: As your mind starts transitioning to a calmer state, journaling can help you process any remaining concerns, resentments, or hopes. Write freely for 5–10 minutes without censoring yourself.
• Social Support: Sometimes the simplest way to cope with overwhelm is by talking it out with a trusted friend, family member, or mental health professional. Sharing your experiences can help you gain perspective and feel less alone.