How I Stopped Using Overwhelm as an Excuse and Found New Opportunities for Grounding

I used to use feelings of overwhelm like a trapdoor to escape challenging tasks, hard conversations, uncomfortable news, and even some adversity. Just pull the lever, and suddenly, I didn’t have to deal with the big, scary thing in front of me. Unfortunately, not dealing with it is one of the worst strategies I've found. The energy and self-esteem that leak out when avoiding hard things are far worse than just tackling the problem head-on.

But overwhelm isn't all bad. It's often the first alarm that goes off when I'm reaching my limits or stepping into a growth zone. It signals to me that I'm entering interesting mental territory and gives me a chance to get curious about what I really need in that moment. Over the past few years, I've committed to redefining my relationship with overwhelm. Instead of bowing out, I use it as a traffic light. Are things flowing? Do I need to slow down? Or is it time to stop and recalibrate?

Being hyper-aware of my triggers and excuses, I started building a protocol for managing overwhelm. This system helps me stay grounded, informed, and compassionate with myself when navigating stress.

Here are my go-to strategies based on how I'm feeling:

When things are moving right along:

These are my baseline rituals for when life is flowing smoothly, but I want to stay balanced:

• Stay hydrated: Keeping enough water in my system helps maintain energy and clarity.
• Daily open journaling: I write without structure, allowing thoughts to flow without judgement. I make this time for journaling before I pick up my phone for the day. 
• Use Muscle Memory: I light specific candles or incense for work and leisure, practice good posture, and use the sun as cues to guide my day.
• Daily walks: Movement clears the mental fog and helps me feel grounded.
• Tidy rituals: Making the bed first thing and leaving the sink empty at night makes my space feel calm.
• EFT Tapping: A sequence that helps me target my growth mindset, current goals, and stay present.
• Limit multitasking: Focusing on one thing at a time keeps me more present and productive.
• Limit screen time before bed: Unplugging early helps me sleep better and wind down more peacefully.

When things get a little bumpy:

When I start to feel a bit off balance, I layer in more intentional actions:

• Delay coffee: I wait at least four hours after waking to have my first cup of coffee. It helps regulate energy more naturally without being in conflict with natural cortisol levels.
• Gratitude list: Writing down three things I’m grateful for before work sets a positive tone for the day. 
• Hypnosis: I carve out time daily to work on some self-hypnosis with the incredible Maggie Saunders of The Now is Golden.
• Watch my mouth: As my stress level increases, negativity and complaints tend to accumulate. I pay special attention to how I'm speaking to myself and try to reframe or recode certain thought patterns.
• Scheduled meals and stretch breaks: I make sure to set (and stick to) regular times to eat and stretch, so I don’t power through the day without pause.
• Unwind rituals: Creating a closing ritual for the day (like a walk, being barefoot in the garden, and prepping dinner) signals to my body and mind that it's time to switch gears.
• Mute social media and set scroll limits: I limit my exposure to overwhelming or negative content by using mute buttons or scroll time caps.

When things are difficult:

When overwhelm feels heavy, I focus on layering in more support by nurturing my body and mind with these essentials:

• 10 minutes of morning sun: Exposure to sunlight first thing boosts my mood and energy.
• 3:3:3 technique: I ground myself by noticing three things I see, hear, and feel in my environment, bringing me back to "here".
• EFT tapping: A simple tapping sequence helps me release tension and anxiety.
• Dinner with a loved one: Connection and nourishment remind me I’m supported.
• Donations and contributions: Generosity and compassion is expansive and offers some ease to helplessness and heaviness.
• Prioritize rest and connection: Whether it’s through sleep, talking to someone, or both, these become my top priorities for feeling safe and grounded.
• Limit work hours: When possible, I limit my work hours, or at least set hard boundaries to “leave” work when I am done for the day.
• Do nice things for myself: Often the first thing to go when stressed, but arguably the most important. Being kind to yourself is the most rebellious gift you can give yourself. (This collection has some helpful cleansing & clearing tools)

These protocols have become my lifeline when overwhelm creeps in. They remind me that feeling overwhelmed doesn’t automatically let me off of the hook; it’s just a sign to check in with myself and make adjustments. My hope is that these steps can help you, too, navigate the challenges life throws at us with more compassion and clarity.

What about you? How do you usually respond when overwhelm strikes? Take a moment to reflect and consider building your own protocol. What small habits or actions can you incorporate into your daily routine to stay grounded when life feels a little too much?