Feeling Overwhelmed? Practical Ways to Support Yourself When Life Feels Too Much
Life Feeling Non-Stop? Here’s How to Gently Step Off the Treadmill
Life can feel like an endless to-do list—especially for women juggling work, family, relationships, and personal goals. If you’re running on empty, like there’s no pause button, you’re definitely not alone.
The good news? Small shifts can bring real relief.
1. Pause and Breathe
When everything feels chaotic, take two minutes to stop and breathe. Try the 4-7-8 method: inhale for four seconds, hold for seven, exhale for eight. Apps like Calm or Headspace offer short, guided breathing exercises if that helps.
2. Say No (Without the Guilt)
If you’re always saying yes to others, there’s often not much left for yourself. Saying no isn’t selfish—it’s how you protect your energy. Boundaries are something only you can set and maintain.
3. Break the Routine
If your days all feel the same, even small changes can wake you up a bit:
Walk a different route
Put on music in the morning
Plan a mid-week catch-up with a friend
Little tweaks help you feel more present, less like you're on autopilot.
4. Use Tech for Good
Instead of letting your phone add to the stress, let it lighten the load:
Task-planning apps like Notion or Trello can help organise your day
Meditation apps like Insight Timer offer free guided sessions
Focus tools like Forest can stop the endless scrolling
5. Let Go of ‘Perfect’
You don’t have to be the perfect mother, partner, employee or friend. Sometimes "good enough" really is enough. Ask yourself:
Will this still matter next week?
Is this pressure coming from me or someone else?
A visual trick I use: I imagine the problem like a photo on an iPad, and then zoom out—usually it helps me see it’s not as big as it feels.
6. Find a Daily Pocket of Joy
You deserve small moments of joy—just because. Notice what lifts your mood, and try to add at least one of those into your day. It might be a coffee in peace, a walk, or five minutes with a good book. Being intentional with these moments makes them more powerful.
7. Ask for Help (Really, It’s OK)
Whether it’s asking your partner to take over for an hour, calling a friend, or reaching out to a professional—don’t try to do it all alone. Speaking to a coach, therapist or counsellor can give real clarity. Sites like BetterHelp or Counselling Directory can help you find someone who’s a good fit.
8. Filter Social Media
Let’s be honest—social media can fuel that feeling of not doing or being enough. The curated feeds, the constant comparisons, the pressure to feel blessed or grateful… it adds up. Take a break or quietly unfollow accounts that leave you feeling worse. Make your feed work for you.
You don’t have to hit a breaking point before you give yourself a rest. Start small. One deep breath. One skipped task. One kind boundary. It all adds up.
What’s one small thing that helps you feel a little more like yourself on tough days?
If you’re feeling overwhelmed and would like some extra support, I’d love to help. I coach people who feel stuck in the chaos of life—both with and without ADHD—helping them find clarity, balance, and a way forward that works for them. If you’re curious about how coaching could support you, get in touch—I’d love to chat.
