A Therapist’s Guide to Tackling Overwhelm
Being a functioning adult is like juggling flaming swords while riding a unicycle... blindfolded. Between deadlines, decision fatigue, and that giant “thing” you’ve been avoiding, it’s no wonder you’re overwhelmed. So how do we get things done without losing our cool?
We eat the elephant. One bite at a time.
(**Disclaimer: Elephants are majestic and should never be eaten. I love them very much. Thank you.)
Let’s Break it Down
Step 1: Define Your Primary Goal
Get clear on what success looks like. Vague goals like “clean the house” or “plan the launch” will leave you spinning.
✅ Try: “Write a 10-page Q3 report with intro by Friday.” or “Wash clothes by Wednesday.”
Step 2: Break It into Phases
Divide the task into milestones that feel doable.
📌 For example: Outline → Gather data → Draft → Edit.
Step 3: List Specific Tasks
Each phase gets broken into smaller “bites.”
📍Example: “Pull website analytics,” “Write 500-word intro.” or “Sort laundry by darks and whites.”, “Do the darks this afternoon.”
Step 4: Prioritize and Sequence
Put tasks in order. Don’t write before you research.
Step 5: Set Deadlines
Self-imposed deadlines = accountability without shame.
Step 6: Use Planning Tools
📲 Helpful apps:
Trello – visual boards for each phase
Asana – to assign deadlines
TickTick – simple, powerful to-do list
Notion – organize everything in one place
Google Calendar – for hourly scheduling
Step 7: Take Action (Tiny Ones Count!)
Try the Pomodoro Technique: 25-minute work blocks with 5-minute breaks. It’s magic.
Step 8: Celebrate the Little Wins
Yes, even checking “open document” or “load washer” off your list counts. 🎉
Step 9: Adapt as Needed
Mental health day? Take it. Pushing a task to tomorrow? Totally fine. Burnout is not the price of success. In fact, when scheduling your tasks, pad them with time to take unexpected time off. Of course, you have to combine giving yourself grace with being accountable. So, don’t let 1 day off turn into 3.
Bonus: Rewire the Overwhelm
When anxiety hits, try this:
✨ Recall a joyful moment—something that makes your heart smile.
Close your eyes and tune in: What did you see? Hear? Feel? Smell? Let it ground you. Then take 3 slow belly breaths (diaphragmatic breathing, hello nervous system reset). Come back to this moment, where you can take the next step.
Feeling stuck or overwhelmed? Let’s map it out together.
Book a free consultation and let’s take the first bite (metaphorically speaking).
📚 References:
Covey, S. R. (1989). The 7 Habits of Highly Effective People.
Cirillo, F. (2006). The Pomodoro Technique.
American Psychological Association. (2021). Managing Stress for Better Health.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.
