Overwhelmed? These 11 Things Will Get You Back on Track

Let’s face it: we’ve all been overwhelmed at some point. If you’re over 10 years old, it’s probably happened more than once.

Some people are more prone to it than others, but the bottom line is this: overwhelm feels the same no matter who you are. The worst thing you can do when you're overwhelmed is to freeze. Just sitting there in panic mode isn’t going to solve anything. But here's the thing - focus and action are your weapons. When you direct your attention and energy to solutions, you’ll find your way out of the chaos. It’s that simple.

Instead of spiralling into stress, take these steps to cut through the overwhelm and find your peace:

1. Focus on What You Control (Stop Wasting Energy on What You Can’t)

You can’t control everything. So, stop stressing over the stuff you can’t change. The first step is to recognize what’s within your control and put all your attention there. Don’t waste your time on the rest.

2. Shift to Solution Mode (Stop Obsessing, Start Solving)

Now that you know what’s in your control, start thinking about solutions. Obsessing over the problem won’t get you anywhere - it’ll just make your stress worse. Focus your energy on what you can do to fix things, and watch how quickly your mindset shifts.

3. Build a Plan (No Plan, No Progress)

It’s time to get serious. Create a strategy that takes your solution and puts it into action. Break it down. What needs to be done first? What can wait? A clear plan cuts through the chaos and keeps you moving forward. You can top-tune and learn great ways of building a plan, setting clear goals and program your habits to crush them, in this 5-day goal setting challenge. It is FREE.

4. Rest (You Can’t Fix Anything When You’re Exhausted)Y

ou’re not a robot. You can’t function at your best when you’re burned out. Get some solid rest. You don’t need to spend the whole day in bed, but a good night’s sleep and strategic breaks during the day are a game-changer.

5. Eat Right (Stress + Junk = Disaster)

When we’re stressed, it’s easy to turn to junk food or skip meals altogether. Neither helps you. Fuel your body with the right foods, and your brain will be in better shape to handle the chaos. It’s all connected.

6. Practice Gratitude (Yes, Even When You’re Stressed)

When you’re overwhelmed, it’s easy to forget about the good stuff in your life. But gratitude is powerful. Remind yourself of all the things you’ve got going for you. Focus on what’s working in your life, and it’ll help you get out of the funk.

7. Burn Off Some Steam (No, Really—Get Moving)

You need to blow off some steam. Whether it’s exercise, a night out with friends, or a solo dance party in your living room - do something physical to release the tension. Trust me, you’ll feel a lot better afterward.

8. Celebrate Your Wins (Even Small Victories Count)

Progress, no matter how small, is worth celebrating. You’ve already taken a step in the right direction, so own it. That boost of motivation will help you push through the next obstacle.

9. Ask for Help (You Don’t Have to Do This Alone)

Don’t be afraid to ask for help. Whether it’s a friend, a coworker, or a therapist, having someone else on your team can make all the difference. The worst they can say is no. And guess what? You’re no worse off than you were before.

10. Sleep (Yes, Even CIA Agents Prioritize It)

Sleep isn’t just for recharging your body - it’s essential for your brain. In fact, even CIA agents understand the power of sleep and prioritise it over everything else because it’s directly linked to your cognitive abilities. Lack of sleep clouds your judgment, reduces focus, and increases stress. On the flip side, quality sleep improves memory, decision-making, and your ability to stay calm under pressure. So, when you’re feeling overwhelmed, don’t skip your sleep. Instead, take a break, rest, and let your brain do the work of recharging itself. It’s one of the simplest and most effective ways to regain control.

11. Reflect on Past Overwhelm (You’ve Done This Before, You Can Do It Again)

We’ve all faced situations where we felt completely overwhelmed and unsure how to move forward. But remember a time when you navigated through it successfully. Reflecting on that moment and how you managed to push through triggers your brain’s “evidence centre” - the part that stores proof of your past successes. This helps remind you that you’ve done it before and you can do it again. By visualising yourself overcoming previous challenges, you’ll calm your nervous system and increase your confidence. Trust that you already have the tools within you to handle whatever is coming your way.

Remember: You Can Handle This.

Overwhelm isn’t permanent. It feels big in the moment, but you can handle it. Focus on what you can control, put your plan into action, and give yourself credit for every step forward. The more you face this head-on, the easier it gets. Overwhelm is common—but it doesn’t have to take over your life. Shift your focus, take action, and stop letting stress hold you back. You’ll be amazed at how much you can handle once you make a plan, stick to it, and hit your goals.