Step-by-Step Support for When You Feel Overwhelmed
Feeling overwhelmed? Stressed? Okay, let’s be here for a minute.
Take one deep breath. Pay attention to how it feels in your body.
Put one hand on your heart and one on your abdomen. Take another deep breath. Notice how your body moves with your breath.
Look around the room. Name 3 items you see around you. Slow down and notice the textures, colors, shapes of each item.
Find 3 interesting textures, surfaces, or objects to touch. You might notice your clothing or the chair you’re sitting on. Acknowledge how it feels to touch each object.
Listen. Name 3 things you hear right now. The sound of a fan? Your dog in the next room?
What can you smell right now? Is there any distinguishable scent in the air? Try to name it. You might also choose to smell something pleasant nearby, like a candle or essential oil.
Lastly, notice any tastes in your mouth. You might choose to take a sip of water or a bite of a snack.
Check back in with yourself. How are you feeling now? Whether you feel more overwhelmed, less overwhelmed, or the same as you did before starting, you’re doing this right.
Think about what you might need in this moment. Support from a loved one? A break? A minute to write down the jumbled thoughts in your brain? If you’re unsure, choose something soothing, like drinking a cup of tea, taking a shower, listening to a song, or stretching your body.
Remind yourself that this feeling is human. You’re human for feeling it. AND it won’t last forever. Sometimes we need to let ourselves feel the feeling instead of fighting it.
If you find yourself back in the feeling of overwhelm, come back and move through these steps again. There is no shame in utilizing support where you find it.
Looking for a way to process the emotion a little bit further?
Head to this blog post for a guided creative expression prompt. You do not have to be an artist to do this, just an open mind and willingness to try!
