Overwhelm: How to Keep Moving When Life Feels Heavy
Overwhelm hits hard. It’s that suffocating feeling when your mind won’t stop racing, your chest feels heavy, and all you want to do is escape—to bed, to distractions, to anything that makes it stop. I’ve been there more times than I can count. It’s like the weight of everything is crushing me at once, and no matter how much I want to fix it, I can’t seem to move. But here’s the thing: staying stuck only makes it worse. Moving, even in the smallest way, can start to shift things.
Signs You Overwhelmed
Let’s be real: you probably already know what overwhelm feels like. But sometimes, putting it into words can help make sense of the chaos. Here’s how it shows up for me:
I can’t focus: My mind bounces between a hundred things, and I don’t know where to start.
I avoid everything: Ignoring messages, letting work pile up, and just wanting to disappear.
Cravings kick in: Weed, food, mindless scrolling—anything to numb the noise.
My body feels it: Tense shoulders, a heavy chest, and exhaustion that sleep doesn’t fix.
Sound familiar? If so, you’re not alone. Overwhelm doesn’t mean you’re weak; it’s your mind and body crying out for help.
Why Overwhelm Happens Overwhelm isn’t random. It’s usually the result of too much coming at you all at once—responsibilities, emotions, expectations—until your brain hits overload. For me, it’s often a mix of pressure I put on myself and the fear of letting people down. I want to do it all, but when I feel like I can’t, I shut down.
How To Handle Overwhelm
Here’s what I’ve learned about dealing with overwhelm: it’s not about fixing everything at once. It’s about finding a way to move, even if it’s just an inch. These are the things that help me:
Shrink the problem When everything feels like too much, break it down. Don’t think about finishing the whole project or fixing your entire life. Just ask, “What’s one tiny thing I can do right now?” Maybe it’s answering one text or drinking a glass of water. Start there.
Be kind to yourself Overwhelm has a way of making you feel like a failure. Don’t feed into it. Talk to yourself like you would to a friend. It’s okay to struggle. You’re human.
Choose action over perfection The hardest part is starting. Remind yourself that it doesn’t have to be perfect; it just has to be something. Write one messy sentence. Wash one dish. Move, no matter how small the step.
Set boundaries with rest Rest is important, but there’s a fine line between recharging and avoiding. Give yourself permission to rest, but set a timer if you need to. Balance is key.
Focus on now Overwhelm grows when you’re stuck in “what if” or “what next” thinking. Bring it back to the present. What can you do in this exact moment to ease the weight?
A Personal Note
I’m not writing this from a place of having it all figured out. I’m writing this because today, I felt the pull to shut down. I wanted to ignore messages, avoid work, and crawl back into bed. But instead of giving in, I’m here, typing this out. Not because it’s easy, but because I know movement helps. If you’re in that same place, I want you to know you’re not alone. You don’t have to conquer the world today. Just take one step, no matter how small.
Conclusion Overwhelm is tough, but it doesn’t have to own you. Remember, it’s not about fixing everything at once; it’s about finding a way to move forward, even if it’s just a tiny step. Take a deep breath. Pick one thing. And remind yourself: you’ve made it through tough moments before, and you will again. You’re stronger than you feel right now, and every small step counts.
You’ve got this.
