When You Feel Overwhelmed: Ground Yourself in the Present Moment
Overwhelm can arrive quietly or come at us all at once. It’s that feeling of having too much to hold, too much to do, and nowhere to start. Your heart races, your thoughts spiral, and even small things feel enormous.
Why do we feel overwhelmed
Overwhelm happens when our nervous system is overloaded, when life asks more of us than we have capacity to give. It’s not a sign of weakness; it’s a sign you’ve been coping alone for too long.
How to recognise it
Racing thoughts or difficulty concentrating
Tension or tightness in the body
Feeling detached, numb, or irritable
Trouble resting or sleeping
Simple grounding practices
When you notice the signs of overwhelm, pause and try these gentle grounding practices:
Breathe intentionally.
Breathe in through your nose for a count of four, hold for two, out through your mouth for six. Repeat.Name what’s around you.
Find five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.Feel your feet.
Press them firmly into the ground. Remind yourself, I am here. I am safe right now.
These small practices bring you back into the present and help your nervous system to settle.
How therapy supports regulation
In therapy, we explore the deeper causes of overwhelm, including unrealistic expectations, perfectionism, emotional load, and old coping patterns. Together, we create space to understand your body’s signals and build tools that help you stay grounded when life feels heavy.
We’re not meant to carry it all alone.
Sometimes, the bravest thing we can do is stop, breathe, and ask for support.
