Some days hit like a tidal wave—and all you can do is try not to drown.
Maybe you woke up already behind on your to-do list. Maybe your phone didn’t stop buzzing through breakfast. Maybe your mind feels like a browser with 42 tabs open… and you can’t figure out which one’s playing music.
I’ve been there more times than I’d like to admit.
There were seasons in my life where overwhelm was my constant companion: drowning in digital distractions, stuck in habits I knew were hurting me, and so tangled in guilt and shame that I didn’t know where to start. I was addicted to gaming, bingeing through weekends, numbing myself with food and media, and promising that “tomorrow” I’d get it together.
But tomorrow didn’t come—until I changed my approach.
So if you’re reading this and feeling buried by pressure, paralyzed by the sheer weight of life… take a breath. Come sit with me for a minute. Let’s break the overwhelm down into something we can actually deal with.
You’re Not Broken—You’re Human
First, let me say this loud and clear: Feeling overwhelmed doesn’t mean you’re lazy, weak, or failing. It means you’re human—and probably trying to do too much, too fast, too perfectly.
We live in a world that celebrates hustle and multitasking, equates worth with productivity, and shames rest as laziness. No wonder we’re constantly teetering on the edge of burnout.
At my heaviest—over 110 pounds heavier—I thought I had to fix everything at once. My body, my habits, my mindset, my goals. I’d try to overhaul my entire life in one epic Sunday reset… and then crash again by Tuesday.
Overwhelm, I learned, is often a sign that it’s time to slow down—not speed up.
So what can you actually do when you’re feeling overwhelmed?
Start Smaller Than You Think Makes Sense
When everything feels too much, the answer isn’t to do everything. It’s to do something—tiny, intentional, and grounded in the present moment.
Here’s a simple framework I use in moments of overwhelm:
The 3 R’s: Reset, Refocus, Reconnect
- Reset → Pause and Breathe
Your mind might be screaming, “I’m too far gone!” But you’re not. You just need a moment to reset the system.
Try this:
- Step away from the noise. Put your phone in another room.
- Take 3 deep breaths: in through your nose for 4 seconds, hold for 4, out through your mouth for 6.
- Drink a big glass of water.
- If you’re inside, step outside—even for 2 minutes of fresh air.
These tiny acts might feel insignificant when your brain is yelling at you to “do something important.” But pausing is important. It helps you create space between your stress and your choices.
- Refocus → Shrink the Problem
What’s actually urgent in the next 60 minutes? Not the avalanche of tasks for the next three years—just the next step.
Here’s what helps me:
- Make a “brain dump” list. Get everything out of your head and onto paper. Don’t filter—just release.
- Circle the one thing that, if you did it, would bring the most relief or clarity.
- Set a timer for 25 minutes (Pomodoro style). Just begin. Imperfectly.
During my weight-loss journey, I didn’t start with meal prep, workouts, and 6 a.m. runs. I started with walking outside for 10 minutes a day. That small win became a mental anchor—proof that I could follow through. The overwhelm faded when I stopped trying to leap and simply committed to walking.
- Reconnect → Remember Your “Why”
When you’re overwhelmed, it’s easy to feel like your life is happening to you, not for you. Reconnecting with your values and faith can reground you in meaning.
- Ask: Who or what am I doing this for?
- Reflect on: What matters to me more than results?
- Pray. Even a three-word prayer like “God, help me” opens a door.
- Write down 3 things you’re grateful for, no matter how small.
When I feel lost, I return to the Orthodox Christian faith that’s become my home base. It’s not about perfection—it’s about presence. Surrender doesn’t mean giving up; it means letting go of control and trusting that I am not alone in this.
The Big Lie: “I’ll Feel Better Once I…”
One of overwhelm’s sneakiest lies is, “I just need to get this done, and then I’ll feel better.”
But let’s be honest—how many times have you finished something major, only to find another mountain waiting?
Peace isn’t on the other side of high achievement. It’s here, in how we choose to show up right now—eyes open, heart grounded, doing what we can with what we have.
Here’s What’s Helped Me Stay Grounded:
- Short, focused work blocks (2–4 hours max). Then stop. Celebrate the progress.
- Morning silence before screens. Just 10 minutes to stretch, sip coffee, and breathe.
- A daily gratitude ritual. I write down three small wins and thank God for each one.
- Limiting inputs. The fewer emails, tabs, and notifications, the clearer my mind becomes.
- Grace over grind. I remind myself daily: rest is holy, not lazy.
Final Thought: You Don’t Have to Climb the Whole Mountain Today
One of the most life-changing things someone ever told me was this:
“You’re allowed to take up space, move slowly, and still get where you’re meant to go.”
Your worth isn’t measured by how fast you move or how much you produce. It’s measured in your persistence, your heart, your faithfulness in the little things.
So today, if the world feels heavy: Set down the weight for a moment. Take the gentlest next step. And remember—overwhelm isn’t a stop sign. It’s a signal to pause, breathe, and begin again.
A Journaling Prompt for You:
What’s one small step I can take today that aligns with the life I want to live?
Write it down. Then do just that. Not ten things. Just one.
You’re not alone. You’re not behind. You’re just human—and you’re doing better than you think.
—Stephen Montagne
Founder, GoodExistence.com
