11 Tips on How to Deal With Feeling Overwhelmed and Clear Your Mind

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Everyone knows the feeling of being overwhelmed. Sometimes it’s a mountain of tasks at work, other times a pile of unanswered messages, unfinished projects, or sometimes all of it at once. That’s when the body reacts—rapid heartbeat, restlessness, fatigue—while the mind feels like there are too many thoughts happening at once. This isn’t just regular stress; psychologists describe it as cognitive overload—when our brains receive more information and stimuli than they can process.

Interestingly, this phenomenon has been studied for decades. In 1956, American psychologist George A. Miller discovered that a person can effectively remember only a limited amount of information at once (known as “the magical number seven, plus or minus two”). Today, we live in an era where the amount of information is hundreds of times greater than what humans could process back then. No wonder we often feel overwhelmed.

So today, my goal is to share some practical tips on how to deal with feeling overwhelmed, because I’m sure you want a clearer mind and a more manageable life, right?

What Does It Mean to Feel Overwhelmed?

When we say we’re overwhelmed, it’s not just complaining about having too much work. It’s a feeling when the demands we face—whether at work, at home, or in our own mind—are greater than what we can handle at that moment. Simply put: more burdens than internal resources to carry them.

It’s a state where the body and mind respond by signaling: “This is too much.” The heart beats faster, thoughts race, focus becomes difficult, and sometimes anxiety or panic can appear. Overwhelm is a completely normal reaction of the body when under excessive pressure.

According to the American Psychological Association (APA), feeling overwhelmed is “an emotional state in which an individual perceives that environmental demands exceed their capacity for effective coping.” In other words—when everything simply feels like too much.

Signs You’re Experiencing Overwhelm

Overwhelm can show itself in many ways, and it’s useful to recognize them in yourself. It’s not always obvious, but once you start observing your body and thoughts, the signs become clear:

Mind overloaded with thoughts – simple tasks feel difficult, thoughts spin over one another, and concentration is hard.
Fatigue that sleep or rest doesn’t fix – it’s like your body batteries just won’t work.
Sleep difficulties – falling asleep is a challenge, and thoughts keep racing at night.
Impatience and irritability – small things can throw you off balance.
Procrastination or avoidance – tasks feel too heavy because there are too many.
Feeling stuck – as if you can’t see a solution or way out.
Physical signs – tension in neck and shoulders, headaches, faster heartbeat, tightness in the chest.
Loss of enjoyment – things that once made you happy no longer have the power to relax you.
Constant rumination about the future – worrying, planning, overthinking every step.
Difficulty making decisions – even small choices feel overwhelming because your mind is so full.

woman surrounded by multiple tasks, struggling to deal with feeling overwhelmed

Causes of Overwhelm

Overwhelm usually results from a combination of factors that accumulate until the body and mind send the signal: “Enough!” Understanding these causes can help you recognize them earlier and take action before they fully consume you.

Common triggers include:

Too many commitments at once – work, school, family, social obligations. When the task list grows faster than you can handle, you feel flooded.
Unrealistic expectations – wanting to be perfect or expecting everything to be done immediately and flawlessly triggers overwhelming stress.
Lack of control – feeling unable to influence what’s happening around you is a major trigger.
Information overload – today we are constantly bombarded with emails, news, and social media. Our brains can occasionally lose the ability to process it all at once.
Unclear priorities – when you don’t know which task is most important, everything seems urgent and too heavy.
Lack of rest and relaxation – without moments to calm down, tension builds and overwhelm grows.
Internal criticism – self-critical voices telling you you’re not good enough or should do more greatly contribute to the feeling that everything is too much.

How Overwhelm Affects You – The Consequences

When overwhelm repeats or lasts for a long time, it starts affecting your body, mind, and daily life. Understanding these consequences is important, because only then can you take real action.

Common effects include:

Increased fatigue – your body and mind use a lot of energy processing everything, leaving you constantly exhausted.
Concentration problems – scattered thoughts make it hard to focus on one thing, and tasks pile up.
Emotional instability – feelings of anxiety, irritability, or sadness become more frequent.
Physical stress symptoms – headaches, shoulder tension, shortness of breath, or faster heartbeat are common.
Poor decision-making – when overwhelmed, your mind can’t assess situations correctly, so choices are often impulsive or wrong.
Loss of motivation – tasks that were once simple feel insurmountable.
Relationship difficulties – constant stress can make you less patient with others or withdrawn.
Health impact – long-term overwhelm can lead to chronic stress, sleep problems, and weaker immunity.

11 Tips On How To Deal With Feeling Overwhelmed

1. Stop, Breathe, Be

When you feel like it’s all too much, stop. Seriously, stop. Take a moment—inhale, exhale, deep and slow. This isn’t just “breathing”; it’s a technique you could call a three-second brain reset. The purpose? To shift focus from the chaos in your mind to the present moment.

When we breathe consciously, we activate the parasympathetic nervous system—the part that calms the body, reduces stress, and helps the mind slow down. Over time, this can become your reflex: when overwhelm strikes, you know how to pause and regain control.

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2. Learn To Say “No” To Yourself

Many times, we’re overwhelmed because we’re not honest with ourselves. We take on tasks, projects, and obligations we don’t really want or need. Why? Often out of fear—fear of missing out, rejection, or not being good enough.

Here’s a simple trick: before saying “yes,” pause and ask yourself:

Would I do this if I weren’t getting paid?
Would I start this if no one knew I was doing it?
Will I enjoy this, or is it just another burden?

When you’re honest with yourself, it becomes clearer what really matters and what only drains your energy.

3. Learn To Say “No” To Others

Even if you’re honest with yourself, you’ll often find yourself in situations where others expect things from you. The key question: do you always have to say “yes”?
Think about it: what’s the worst that can happen if you say “no”? Most people don’t know your full list of open tasks. Your boss or client often has no idea how overloaded you are. When you dare to set boundaries, you don’t lose respect—quite the opposite, you show that you’re responsible for your own energy and capacity.

4. Limit Decision-Making

Every decision consumes mental energy. If you waste time on unimportant decisions every day, overwhelm builds quickly. The solution? Simplify your routine. Choose default meals, wear similar clothes, or create systems that reduce micro-decisions. That way, you save energy for what truly matters.

5. Focus On What Really Matters

When you’re surrounded by chaos—tasks, projects, obligations—it’s easy to lose yourself. Instead of trying to do everything at once, pause. Breathe, and think about what truly counts.

Set boundaries—decide how much you can realistically do today. Prioritize self-care and your energy. Talking with friends, family, or even a therapist can help you clarify what’s essential. With small steps and focus on the core, overwhelm begins to fade.

6. Take An Emotional Break

When stress gets too high, take time for yourself. It doesn’t have to be big—just something that pulls you away from worries. Read a book, watch an episode of your favorite series, or take a walk.

The key is to shift physically and mentally from the overwhelming moment to something that refuels you. This isn’t running away—it’s a reset, reminding yourself that the world won’t fall apart if you take an hour or two for yourself.

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7. Write Down Your Thoughts – From Head To Paper

When worries and tasks are too many, carrying them only in your head is heavy. Write them down. It could be a to-do list, an emotion journal, or simply a brain dump before bed.

Once written, thoughts gain perspective. They’re no longer chaotic, but clearer, structured, and manageable. Thinking on paper helps calm your mind and gradually reduces stress.

man sitting in a car under pressure, dealing with feelings of being overwhelmed

8. Don’t Let Worries Keep You Awake At Night

It’s not usually about how much you think, but how you think. If worries keep you awake, try practical strategies:

Write down everything weighing on you and promise to handle it later (the next day).
Listen to a podcast, audiobook, or calming music.
Be present—listen to the sounds around you, feel your breath.
Take a short walk, look at the moon, and turn off your phone.
Read a page of a book.
Meditate, stretch, talk with your partner, or cuddle your pet.

These small strategies can free you from nighttime worries and improve your sleep quality.

9. Make Small Changes Every Day

Big changes can feel scary, so focus on small steps. Maybe today it’s a small routine shift, tomorrow an extra moment for yourself. Perfectionism and constant pressure keep us stuck in overwhelm. Embrace the idea that every day you’re moving toward peace and ease—small steps add up and create a noticeable difference in how you feel.

10. Strengthen Your Time Management Skills

Time is a currency that must be spent wisely. Look at where your time and energy are leaking away. Set boundaries for your workday, remove nonessential activities, and focus on what truly matters. Excellence doesn’t mean doing more—it means doing what’s important with clarity and energy. Once you master your time, overwhelm loses its grip on you.

11. Surrender To Chaos – Let Go Of Perfect Control

Don’t try to control every little detail. The house might be a bit messy, but the kids are fed, safe, and happy, and your day has room for you. When you accept that perfect control isn’t possible, you relax. Flow with life, focus on what matters, and enjoy your own moments—whether it’s a nap, a walk in nature, or a series marathon. Chaos isn’t the enemy—your relationship to it is.

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