We all have those days when life feels like it’s ganging up on you. The inbox is multiplying like rabbits, the laundry pile is throwing shade, and your brain is spinning so fast you could power a small city. That, my friend, is overwhelm . And she’s a beast. If you’ve been googling how to deal with overwhelm and secretly hoping the answer is “move to a cabin in the woods,” I’ve got good news: you don’t have to blow up your life to feel calmer. Sometimes, the quickest way to stop the spiral is by taking just ten minutes to reset. Tiny shifts, big relief. Think of these practices as your personal “reset button” when your brain won’t stop buzzing.
Here are my favorite quick resets when overwhelm is being extra clingy.
One – Change Your Clothes, Change Your Mood
Overwhelm feeds off sameness. If you’ve been slumping around in pajamas (or, let’s be real, yesterday’s clothes that definitely aren’t winning awards for freshness), that stagnant energy seeps into how you feel. Swapping them out – even for clean yoga pants – can be a mini-declaration: new moment, new me. It’s not about fashion week; it’s about tricking your brain into recognizing you’re not stuck in Groundhog Day.
(Confession time: once in the middle of a very overwhelming day, I went into the ladies room, stripped down to my undies in the stall, and just stood there gathering myself together. Then I put my clothes back on and went to my next meeting.)
It’s also a great way to reset in the middle of a crappy day. If you work from home, your closet is right there. And perhaps this is your reminder to keep a cute-but-comfortable top in your bottom desk drawer!
Two – Brush Your Teeth or Wash Your Face
Yes, it sounds ridiculously basic. But sometimes the most obvious things are the ones we skip when overwhelm takes over. Brushing your teeth or splashing cool water on your face signals to your nervous system: we’re grounded, we’re cared for, we’re okay. And honestly? It’s hard to keep spiraling while you’re standing there with minty-fresh breath. It’s like an instant micro-reset.
Work in an office and don’t want to keep a toothbrush at work? Add a travel-sized bottle of mouthwash in your desk or a breath spray in your purse! Instant refresh!
Three – Add a Little Glam (If You Feel Like It)
No, this isn’t about putting on a full contour routine for Instagram. This is about you, babe. When you’re trying to deal with overwhelm, even a small energy shift matters. That could mean mascara, your favorite bold lipstick, or just moisturizer that smells divine. It’s like putting on emotional armor: you show up differently when you look in the mirror and think, oh hey, she’s got this.
Even if you aren’t a fan of full make-up, keep something in the cosmetic family in your desk like a hand lotion you love (for me it’s Soap & Glory Hand Food!).
Four – Step Outside for Air (or Lunch)
The walls start closing in when you’re overwhelmed. Fresh air is a free, natural antidote. Step outside, even for five minutes, and let your nervous system recalibrate. Bonus points if you let the sun hit your face like you’re starring in a dramatic indie film. And yes, taking yourself out for lunch (fries absolutely count) is allowed. Joy and salt are underrated self-care tools.
When I worked in an office, I would sometimes just go and sit in my car with the windows down to catch a breeze. Or on a cold day, driving to a local park while the sun streamed through the windshield.
Five – Write It Out
When your brain feels like a messy browser with 87 tabs open, no wonder you feel overwhelmed. Writing is like hitting “force quit” on mental overload. Grab a notebook, and pour out every task, worry, and half-thought. Don’t judge it, just dump it. Once it’s on paper, your brain relaxes because it no longer has to juggle it all. This is how you deal with overwhelm without magically “fixing everything” — you just make space.
I still use 3×5 cards for this exercise because it’s a way to get stuff out of my head PLUS an easy and tactile way to look for patterns in what’s stressing me.
Six – Move Your Body (Lightly)
You don’t need a full-blown Peloton class to shake off stress (though I recommend a Sam Yo Rock Ride if you want to go there). Overwhelm is stored in your body like static electricity. Moving (even just a little) releases it. Walk around the block, do ten squats by the couch, or blast a Pop song from high school and have a two-song dance party. You’ll be surprised how ten minutes of movement changes your brain chemistry.
If you’re working at home, walk to the corner or around the block. In an office? Take the stairs, move your car further out in the parking lot, and make your way back to your desk refreshed.
Seven – Hydrate and Snack Smart
Sometimes “overwhelm” is really just your body waving a white flag: feed me, water me, love me. Dehydration and low blood sugar can make small problems feel like mountains. Pour yourself a big glass of water, then grab a snack with actual nutrients (nuts, cheese, fruit, crunchy veggies). No shame in a cookie, but give your brain some fuel too. You can’t deal with overwhelm when your body’s running on fumes.
JB can’t keep snacks in his desk due to risk of bug friends (hello 70-year-old-building!), but always having a favorite granola bar or protein shake in your bag can be just what you need. Even if you can’t keep food in the office fridge.
Eight – Tidy One Tiny Thing
While I’m the first to admit going all-in feelings great (I hear my pantry calling to me in the dark!), the trick here is to do something small so that you can feel in control again. So, not the whole house, not the scary closet, just one tiny thing. Overwhelm tells you everything is chaos, so you show it who’s boss by creating order in a micro-space. Fold the blanket on the couch. Clear your desk of cups. Stack the mail in a neat pile. Suddenly, your brain sees evidence that order is possible — and that’s calming.
So, no, don’t reorganize the garage. Just clear the dishes from the sink. Micro-order creates macro-calm. If nothing else, clean the toilet. Use something that smells good (like Pine-Sol), swish, swipe, and feel in charge of one small space!
Nine – Breathe Like You Mean It
Breath is the cheapest, fastest, most portable tool you have. When overwhelm is screaming, slow your inhale through your nose, pause, then exhale longer than you inhaled. Do that three times. You’ll feel your shoulders physically drop. That’s your body saying, thanks for finally noticing me.
If just breathing in and out doesn’t do it for your, try a guided mediation. Or try counting as your breathe: IN-two-three-four, HOLD-two-three-four, RELEASE-two-three-four. No yoga class required!
Ten – Phone a Friend (for a Real Talk)
Not scrolling. Not doom-texting. Actual voice-to-voice connection. Call someone who makes you laugh, or who can just listen without trying to fix everything. Speaking overwhelm out loud takes away its power. Plus, friends are like mirrors — they remind you of the calm, capable version of yourself you temporarily forgot existed.
If you can manage it, meet for coffee (or a happy hour) and get not only a real person, but a hug! If in-person is impossible, and you need to see a smiling face, try a video call. I regularly chat on Messenger with a friend as we do mundane things like put on make-up or fold laundry!
Journal Prompts to Help You Deal with Overwhelm
These journal prompts exist to cheer you on, not judge you. Pick one, see what comes up, and come back for round two whenever you like. Seriously, your pen is waiting.
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- What’s truly urgent right now, and what can wait?
- Which tasks or expectations could I release without the world falling apart?
- What do I need most in this moment: rest, movement, connection, or focus?
- How can I show myself compassion while I move through this busy season?
Just a reminder: Overwhelm isn’t a sign you’re weak.
It’s a signal that something needs to shift. And the best part? That shift doesn’t have to be massive. Just ten minutes of intentional action can reset your mood, steady your breath, and prove to yourself that you can, in fact, deal with overwhelm.
So next time you feel the spiral, don’t double down and push harder. Pick one tiny practice, hit reset, and let calm lead the way. You’ve got this, darling. And overwhelm doesn’t get the last word.
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