Overwhelmed? Seven Small Self-Compassionate Steps
Feeling overwhelmed?
You’re not alone. Whether it’s the news, work, personal commitments, or the sheer volume of life’s demands, overwhelm can leave you feeling stuck and exhausted.
The good news is—you can come back to calm….and compassionate.
1. Breathe and Pause (I’ve been doing this a lot lately! Don’t underestimate the power of giving yourself permission to slow your breathing.)
When everything feels like too much, take a moment to stop. Close your eyes, take a deep breath, and ground yourself. A few slow, deep breaths can calm your nervous system and help you reset.
2. Prioritize What Matters (Step 1 helps with this!)
Not everything needs your attention right now. Make a quick list and identify the top one or two things that truly need to be addressed first. Focus on those and let go of the rest—at least for now.
3. Take One Small Step (Baby steps are beautiful, aren’t they?!)
Instead of tackling everything at once, choose a single small step to move forward. Action, even in tiny amounts, creates momentum and shifts your mindset towards progress.
4. Focus on Your Sphere of Influence (What can I control? Think about that for a minute….)
It’s easy to get caught up in things outside of our control—the Sphere of Concern—like workplace politics, other people’s opinions, or industry challenges. Instead, shift your focus to your Sphere of Influence—the things you can directly impact, like your mindset, communication, and daily actions. When you focus on what you can change, you reclaim your power and reduce unnecessary stress.
5. Seek Meaningful Connection (We really do need each other!)
You don’t have to carry the weight alone. Reach out to a friend, mentor, or supportive community. Sometimes, simply sharing how you feel can lighten the load. Meaningful connections remind us that we are supported, understood, and not alone in our struggles.
6. Set Boundaries (This doesn’t have to be confrontational or aggressive. Sometimes we just need to give ourselves permission to not be everything to everyone.)
Often, overwhelm comes from overcommitment. Say "no" when you need to. Protect your time and energy by setting limits on what you take on.
7. Be Kind to Yourself (And keep breathing!)
You’re human. If you’re feeling overwhelmed, remind yourself that it’s okay to take breaks, ask for help, and move at your own pace. Self-compassion is key to living a life that is fulfilling and sustainable.
Overcoming overwhelm isn’t about doing more—it’s about doing what matters, one step at a time. Start small, breathe deeply, and focus on what’s within your control.
What’s one small step you can focus on today?
Alana
