10 Ways to Manage Overwhelm and Stress in a Busy Life
By Melody Wright, LMFT
**This post may contain affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.If you’re reading this, you might be feeling stretched thin, juggling the myriad responsibilities that come with dealing with the demands of life, such as managing a household, navigating relationships, figuring out finances, work, or school; it can be easy to become overwhelmed with it all!
It’s completely normal to feel this way. Many people find themselves struggling with the sheer volume of tasks and the feeling of not having adequate support.
If this sounds familiar to you, you’ve come to the right place.
In this blog, we’re going to discuss ways to minimize the stress and overwhelm when you’re busy.
Prioritize Self-Care
Take a moment to consider how you’re prioritizing yourself. I know that carving out time for yourself can seem like a luxury, but it’s a crucial part of maintaining overall well-being.
You can almost look at it like a lifeline in the midst of chaos. When you’re constantly giving to others, you need to replenish your own reserves.
This doesn’t mean you need hours of free time, while that might be necessary sometimes, even small acts of self-care, like taking a five-minute break to enjoy a cup of your favorite beverage or listening to your favorite music, can make a significant difference.
Remember, self-care isn’t a one-size-fits-all; it’s about finding what rejuvenates you personally.
If you would like to learn additional ways to rejuvenate yourself, check out our blog Reclaim YOU: 8 Ways to Prioritize Your Well-Being.
Break Down Tasks into Manageable Chunks
When you’re faced with a never-ending to-do list, breaking tasks down into smaller, more manageable chunks can be incredibly helpful. Instead of thinking about “cleaning the house,” try focusing on specific tasks like vacuuming the living room or organizing the toys.
This approach can make the tasks feel less daunting and help you see your progress more clearly.
It also gives you the opportunity to celebrate these small victories—they will help you feel accomplished.
Check out the graphic below and see which list feels more overwhelming!
Build or Enhance Your Support Network
Feeling unsupported can be one of the hardest parts of parenting and managing daily life for some people. If you’re lacking a support network, try to seek one out or create your own.
Look for local parenting groups, online communities, or even start a neighborhood group.
Sometimes, just knowing there are others who understand what you’re going through can provide immense relief.
If you’re feeling isolated, consider reaching out to friends or family members who might be willing to lend an ear or a helping hand.
Check out the end of the blog for a list of resources for setting up your network.
Set Realistic Expectations
It’s easy to fall into the trap of perfectionism.
But perfection isn’t the goal—progress is. By setting realistic, achievable goals you give yourself permission to let some things go.
It’s okay if the laundry isn’t folded perfectly or if dinner is a quick fix rather than a gourmet meal.
Remember that perfection is only a perspective.
Everyone has a different view of what perfect is, so be kind to yourself and do what works for you!
Utilize Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques can be powerful tools for managing stress.
Consider incorporating practices such as deep breathing exercises, progressive muscle relaxation, or guided imagery into your daily routine.
For example, a simple deep breathing exercise can help you reset.
Here’s how to Box Breath for deeper relaxation in minutes.
Slowly inhale deeply through your nose for a count of four, holding for four, and exhaling slowly through your mouth for a count of four. Doing this a few times a day can help calm your nervous system and reduce stress.
Establish a Routine
Take a moment to reflect on your current routine. What is working for you right now and what’s not?
Routines can provide structure and predictability, which can be comforting in the middle of the busyness life brings.
If your current way of living is causing stress try establishing an intentional daily routine that includes time for work, family activities, and self-care.
Having a schedule can help you feel more organized and reduce the mental load of constantly having to plan your day.
The goal is balance.
Learn to Set Boundaries
It’s important to acknowledge your limits and protect your well-being by saying no to additional commitments when you’re already stretched thin.
I know this is challenging to do sometimes but I want you to know that it’s okay to decline invitations or requests that might be adding unnecessary stress to your life.
By setting boundaries, you’re taking care of yourself and preserving your energy for what truly matters.
If you would like to learn more about how boundaries are a form of self-care, check out our blog Caring for the Soul: How Boundaries Fuel the Self-Care Journey.
Engage in Therapeutic Activities
Engaging in therapeutic activities can also be beneficial.
Consider journaling to process your emotions, using arts or crafts as an outlet for creativity, or practicing physical activities like yoga or tai chi to release built-up tension.
These activities can help you reconnect with yourself and manage stress more effectively.
Seek Professional Support
If you find that your stress and overwhelm are becoming too much to handle on your own, please know it’s okay to seek help from a therapist.
Professional support can offer you strategies that are unique to you and give you a safe space to explore your feelings.
Therapy can be a valuable resource for gaining new coping skills and navigating through challenging times.
A body-based therapist can be increasingly supportive in navigating the mind, body, and spirit.
Box Breathing Exercise
Cultivate Gratitude
In the middle of the chaos, shifting your focus toward gratitude can be really supportive for your mind, body and spirit.
You can practice by taking a moment each day to reflect on things you’re thankful for, no matter how small.
Consider writing them down in a journal to reflect on when you’re having a difficult time finding things to be grateful for.
By practicing gratitude you can help reframe your mindset and bring a sense of positivity to your day.
Final Reflections
I know managing life’s demands isn’t easy, and it’s completely normal to feel overwhelmed sometimes, but please remember to be gentle with yourself and recognize that you’re doing your best.
By incorporating some of these coping strategies into your routine, you might find that you begin to feel more grounded in life.
You’re not alone in this journey, and taking small steps toward self-care and support can make a big difference.
If you get to a place where life is to overwhelming to manage, lean into one of our strategies and seek support.
Our therapists at Life By Design Therapy™ are here to help you navigate what coping strategies might work best for you and give you the opportunity to process your overwhelm and stress.
If you’re ready to get started CLICK HERE to check our team bio.
If you’re still unsure who might be a good fit for you, CLICK HERE to schedule a free consultation with our Coordinator today.
This Weeks Affirmations
I prioritize my well-being.
It’s okay to ask for help; I am supported and never alone.
I release the need for perfection.
I honor my limits by setting healthy boundaries.
I am grateful for the life I have now.
Networking Resources
Meetup
Website: https://www.meetup.com
Purpose: Helps people find and create local groups with similar interests, including health, wellness, and social support.
Specialty: Social and hobby-based connections as well as support for specific interests like mental health or parenting.
Postpartum Support International (PSI)
Website: https://www.postpartum.net
Purpose: Provides resources and local support networks for postpartum mental health.
Specialty: Maternal mental health and postpartum support.
Psychology Today Therapist Directory
Website: https://www.psychologytoday.com
Purpose: A therapist directory that also includes listings for support groups and counseling services.
Specialty: Professional mental health services and support group listings.
United Way
Website: https://www.unitedway.org
Purpose: Offers local resources and volunteer opportunities for building community support networks.
Specialty: Community support services and connecting individuals to local assistance programs.
MOPS (Mothers of Preschoolers)
Website: https://www.mops.org
Purpose: Offers local chapters for mothers to connect for parenting and emotional support.
Specialty: Parenting support for mothers of young children.
211.org
Website: https://www.211.org
Purpose: Provides information about local support services, including financial, housing, and emotional support.
Specialty: Connecting individuals to a wide range of community support services.
Additional Resources
**If you’re interested in expanding your knowledge on managing stress and overwhelm, check out these books below:
Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
When the Body Says No: The Cost of Hidden Stress by Gabor Maté
The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D
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