10 Ways to Tackle Overwhelm: Advice from Your Chill Type A Friend

Feeling like you're drowning in a sea of to-dos? I've been there, done that, and bought the stressed-out t-shirt. Storytime! 

Before starting Savvy Sloth Strategies, I was a people-pleasing overachiever (honestly, this doesn’t entirely go away. So I still have some of these tendencies). I led a small marketing team for a large market research agency in DC. The firm was scaling rapidly, and the demands on the marketing team I led were insane. Then the Pandemic hit, and everything kicked into high gear. I was working all the time, and I still had my responsibilities and was planning my wedding. I was so burnt out and scared to upset anyone that I kept pushing myself until I couldn’t anymore.

I pushed myself right into therapy, where I figured out that I wasn’t prioritizing my needs and that taking care of myself was the only way I was going to relieve the feelings of overwhelm and low self-esteem. I learned tools to manage my stress, tackle overwhelm, and prioritize my well-being over others. So, needless to say, I've learned a thing or two about chilling out while still getting stuff done. So, here’s everything I learned about dialing down that overwhelm.

1. Breathe in, Breathe Out

First things first: take a deep breath. No, seriously. Right now. Feel better? Sometimes, we forget to do the simplest thing when we're stressed. Deep breaths and other mindful breathing techniques help calm your nervous system and remind your body that you’re safe. When we get overwhelmed or stressed, our bodies can interpret that as a fight-or-flight response. So, we must frame the narrative, slow down, breathe, and affirm that we’re okay. 

2. Break It Down

What's the biggest, scariest thing on your mind right now? Let's shine a light on that monster under the bed. Knowing precisely what you have to do is half the battle. You don’t need to do it ( yet), but we need to get clear, specific and focused. 

3. Brain Dump Time

Grab a pen and paper (or your phone, whatever floats your boat) and just write it all down. Getting it out of your head is like decluttering your mind closet. When your to-do list only lives in your head, it becomes more overwhelming because your brain goes into overdrive trying to categorize it, solve it, catastrophize all the things that could go wrong, etc. When the list is just a few words on a pad, it becomes more manageable. 

4. Let Go and Let God 

Look at that list. Does everything need to be done right this second? Probably not. What can wait? What can you delegate? What can you just... not do? As women, we tend to think we have to take it all on mainly because society imprints unrealistic expectations on us, the mental load, incompetent support systems, oh! And the ultimate villain, GUILT! But guess what? You are the CEO of your life, and you can decide what goes in your job description and what needs to be outsourced. Own that power, and don’t let external factors dictate otherwise.

5. Bring in Reinforcements

You're amazing, but you're not superhuman. Who can you ask for help? Remember, asking for help is a strength, not a weakness. Your friends and family want to help you ( they love you, remember!), but they aren’t mind readers. So once you communicate with them that you need help, that you need this off your plate, let them run with it and own the task. 

6. Focus On Your Needs

Are you eating actual meals? Sleeping more than 4 hours? Taking breaks? Your body and brain need fuel to tackle that to-do list. So before you do anything that you wrote down, address your needs! My therapist told me that sometimes that overwhelmed feeling is really a build-up of unmet needs. So you need to fill your cup before you fill it with anyone else's. This may look like taking a nap, doing nothing, or just drinking water. I personally love to wash the stress off myself and hop in the shower, or I go for a walk. Movement and taking care of yourself calm you down, create momentum, and, more importantly, build confidence. It reminds you that you can complete tasks and make progress. 

7. Small Wins for the Win

While we’re talking about building confidence, pick one tiny task. The smallest, easiest thing on your list. Do it. Feel that? That's accomplishment, baby! You’re creating momentum and building your confidence even more. Soon, you’ll want to take on more. 

8. You’ve Survived Every One of Your Tough Days

Remember when you thought you'd never get through that really stressful day, project, or circumstance? But you did. You've got this too. You got through it even if it doesn’t look how you expected. So keep reminding yourself of that. You can do hard things! You being alive today is proof of that. 

9. Affirm Your Worth 

Repeat after me: "I am doing my best, and my best is enough." Say it until you believe it. Repeat it under your breath, and for bonus effects, look in the mirror when you’re saying it. Positive affirmations work wonders. You need positive self-talk and beliefs to go through challenges. You can’t hurt yourself into success! Love yourself, and you’ll see better results. 

10. Talk It Out

Sometimes, you just need to vent. Call a friend (I'm here!), journal, or talk to your pet. Getting it out helps put things in perspective. Releasing the feelings, thoughts, and ideas from your brain is critical when feeling anxious and overwhelmed. Your brain’s entire job is to protect you and keep you alive; sometimes, its approach to doing that can be more harmful than good. So, we need to remind ourselves that a thought is just a thought, and sometimes, the only way to do that is to say it out loud to someone else or record it so we can make sense of it.

Remember, life isn't about crossing everything off your to-do list. It's about focusing on what truly matters to you—your purpose, dreams, and happiness—that's the good stuff.

So take a deep breath, put on your favorite feel-good music, and tackle one thing at a time. You've got this, and I've got your back.

Now, which of these are you going to try first? Let me know in the comments!