How to Feel Better When Life Gets Overwhelming

There are days when life gets overwhelming—whether it’s the pressures of work, personal challenges, or family dynamics. In those moments, it can seem impossible to shake off the weight of everything going on. 

While it can feel daunting, there are simple things you can do to take a step back, breathe, and reset. It doesn’t require big changes or drastic measures—just small, mindful actions that can help you feel a little lighter and more grounded.

1) Focus on What You Can Control Our worries often stem from things beyond our control. Whether it’s something someone said or did, it can create a vicious cycle that only adds to our stress. Rather than continuing this habit, take a moment to focus on what is within your control.

Your actions, words, boundaries, and attitude are all within your control. On the other hand, other people’s opinions, beliefs, and reactions are not. The next time you feel triggered, ask yourself if it’s something you can control. If it’s not, remind yourself that you can redirect your energy toward the things that you can change.

2) Talk to Someone You Trust Humans are social creatures and sometimes just talking to someone who gets us can be the best remedy. Whether it’s a friend, family member, or colleague, reaching out to someone who understands can bring comfort and clarity.

If you’re not sure who to talk to, consider who you feel safe with—someone who listens without judgment and offers support without overwhelming you. If you’re unsure how to start, sometimes just saying, “I need to talk” can open up a meaningful conversation.

3) If You Don’t Feel Like Talking, Write It Down If you’re not up for talking to someone just yet grab a journal, a piece of paper, or open the notes app on your phone and do a “brain dump.” Write down everything that’s been bothering you, no matter how big or small. Sometimes, just getting your thoughts out on paper can relieve some of the weight you’re carrying. You’ll likely feel lighter after unloading all that mental clutter.

RELATED POST: How Journaling in an Unconventional Way Can Make You Happier

4) Go for a Walk and Make it Fun Sometimes, the best thing you can do when you’re feeling overwhelmed is to step outside and get moving. To make things fun and enjoyable, pick your favorite album or podcast to listen to while you walk.

If you’re in the mood to try something new, why not stop by a local coffee shop and get a drink you’ve never had before? Sometimes a small treat like that can shift your mood, and the walk back can help you digest everything that’s been on your mind.

5) Take a Nap When stress takes a toll, your body often craves rest. Taking a short nap can work wonders in recharging your energy and resetting your mind. You may not always be able to control the chaos around you, but you can control your need for rest.

Set an alarm, dim the lights, and create a calm environment. Maybe even put on a soothing playlist or nature sounds. Napping is a quick, simple way to allow your body and mind to reset without requiring too much time or effort.

6) Limit Exposure to Negativity Sometimes the best way to feel better is to take a break from the things that are making you feel worse. Social media, the news, and even certain conversations can flood our minds with negativity and stress. Try putting your phone on “Do Not Disturb” or even turning it off for a while.

It’s surprising how much lighter you’ll feel when you’re not constantly bombarded by bad news or unrealistic comparisons. Give yourself permission to disconnect for a bit. You don’t have to stay updated on everything in real-time.

7) Do Something You Enjoy Do you have a hobby or activity that brings you joy, even if it’s just for a few minutes? Maybe it’s painting, reading a book, baking, or playing a video game. Whatever it is, carve out a little time to indulge in it.

Doing something you enjoy—even in small doses—can be a great way to remind yourself that life isn’t all work and stress. Even just a few moments of pure enjoyment can shift your perspective and bring you back to a place of calm.

In today’s fast-paced world, it’s easy to get lost in our own thoughts and feel isolated in our struggles. Opening up and reaching out, even in small ways, can help lift the weight off your shoulders and remind you that you’re not alone. When you choose to focus on what you can control, those small steps, paired with moments of connection and understanding, can make all the difference. What small step can you take today to lighten your mental load and feel a bit more at ease? I’d love to know.

RELATED POST: Simple Ways to Practice Mindfulness Daily