I want to share a moment from this week with you, one that I know many of us can relate to. It started on Friday evening with my youngest sitting at the table, exhausted after a long week at dance college, with her head in her hands, tears running down her cheeks, looking utterly defeated. She had hit that place so many of us know too well—overwhelm.

The list of things she "had to do" felt endless. Every task collided with the next in her mind, creating a mental traffic jam. The words and tears came spilling out, fast and panicked: "I have so much to do, I don't even know where to start, and I'm just so tired Mum." Her body mirrored her feelings, shoulders hunched, chest tight, and hands fidgeting.

It's a state we've all been in. Overwhelm is paralysing, often making a mountain out of something entirely manageable if we had the right tools. Luckily, we found a way through it, and in less than 30 minutes, she went from feeling drowned to calm and in control.

Here's what we did, step by step.

From Chaos to Clarity in 30 Minutes

The first thing we did was stop. After a reassuring hug, I encouraged her to take a deep breath, put the panic on pause, and grab a piece of paper. We dumped all the swirling "to-dos" from her head onto paper. Every little task, from college work to present shopping for her bestie's Birthday to organising her bedroom, arranging costumes for her upcoming dance show, and everything else, got written down. No filter, no holding back.

Next, we looked at the list and began to sort it. What truly needed doing? What could wait? And what, if we're honest, didn't really matter? It got crossed off if it wasn't essential or could be done by someone else. Seeing the list instantly become smaller started to ease her mind.

Then, we took what remained and wrote deadlines next to each task. I asked Isabelle to estimate how long each would take and doubled it. Why? Tasks almost always take longer than we think, and padding the time removes added pressure.

Finally, we pulled out her phone diary and matched the tasks to her schedule. We slotted them in, allowing breathing room between each one. By the end, she could see a clear plan laid out. The to-do mountain had become a manageable series of small hills, and she could see that she had more than enough time to get everything done and build in some time for fun and relaxation, too.

Twenty minutes ago, she felt like she was sinking. Now, she looked up at me, smiled her beautiful smile, and said, "I feel so much better." That's the power of taking control of overwhelm, one step at a time.

Why Overwhelm Feels Unstoppable

Overwhelm is the brain's response to feeling out of control. Our fight, flight, or freeze response, often kicks in when the mental load gets too heavy. This is our body's way of protecting us, but in modern life, it can mean spiralling into inaction or frustration.

Psychologically, overwhelm floods us with a cascade of stress hormones like cortisol, making it harder to think clearly or focus. It's like trying to piece together a puzzle while a fire alarm is going off next to you. This is why breaking tasks into smaller, more manageable pieces has such a calming effect. It quiets the noise and gives us a sense of agency again.

A Proverb to Keep in Mind

While working through my daughter's overwhelm, I remembered the old saying, "How do you eat an elephant? One bite at a time." It's an odd metaphor, but it makes the point beautifully. Big tasks, challenges, or changes can feel impossible until you break them down. Bite by bite, suddenly, the prospect of moving forward no longer feels daunting.

Overcoming Overwhelm in Your Own Life

If overwhelm has been knocking at your door lately, here's how you can tackle it, inspired by what worked for us:

1. Brain dump your thoughts

Write everything down. It doesn't matter if it feels messy or disorganised—that's the point. Get it out of your head and onto paper.

2. Sort and prioritise

Look at your list with fresh eyes. What truly needs to be done? Cross off anything non-essential, like re-arranging your bookshelf or responding to non-urgent emails, or delegate it where possible, such as asking a family member or friend to help. Be kind to yourself in this process; not everything is a priority.

3. Estimate and schedule

Assign each task a realistic timeframe. Don't forget to double it for a 'buffer'. This buffer is important because tasks almost always take longer than we think, and having extra time built in can help reduce the pressure and stress of trying to meet tight deadlines. Then, slot these into your diary or calendar, ensuring space for rest in between.

4. Focus on one thing at a time

Multitasking often worsens overwhelm. Once your tasks are scheduled, focus on the one thing in front of you and forget the rest. This can reduce stress and give you a sense of accomplishment as each task is completed and ticked off, keeping you motivated.

5. Breathe and Reset

Overwhelm thrives on shallow breathing and tight muscles. Take a moment to pause, breathe deeply, and remind yourself that you can handle this. Adjusting your breath can bring a sense of calm and centre you amidst the overwhelming chaos.

The Benefits of Taking Charge

The shift in Isabelle after just 30 minutes was incredible. What started as despair became calm. I could see her confidence returning; she even smiled and joked about how small some tasks were now that they had been "tamed."

Taking charge of overwhelm doesn't just help you feel better; it also builds resilience. Whenever you face a challenging situation and come out the other side, you train your mind to worry less and trust more.

Your Next Step

This week, I challenge you to take one area of your life and apply this approach. Whether it's your work, home, or wellness goals, please take 30 minutes to brain-dump what's overwhelming you, organise it, and create a plan. You might be surprised at how much lighter you feel.

And remember, you don't have to do it alone. Sometimes, just talking it through with someone can make all the difference.

Until next time, cheering you on to wellness success,

P.S We've just scheduled our next Introduction to EFT  2 hour workshop event at The Wellness Studio. Click HERE to learn more and reserve one of the 10 places available.