5 Ways to Feel More in Control When Life Feels Overwhelming

You know those days where everything just feels a bit much? Like your brain’s got 84 tabs open and none of them are responding. Maybe your to-do list is a mile long, or maybe it’s just existing that feels like a lot right now. Either way, when life feels overwhelming, it can help to have a few go-to strategies to bring yourself back down to earth.

Here are five things that might help you feel a little more grounded and a little more in control — even when everything feels like chaos.

1. Break the day down into micro-tasks

If your brain is going “HOW AM I MEANT TO DO ALL OF THIS?”, try zooming in. Like, really zoom in. Instead of “do all my homework,” try “open the document,” “write the title,” “make a plan.”

There’s a wicked tool on https://goblin.tools which can make the process of breaking down big tasks into smaller ones way easier. (Including a scale of how spicy 🌶️ you want the break down of big tasks to be; it’s class.)

Every time you tick off a small win, it tells your brain: “Hey, I am doing something.” That can create a little momentum — and momentum is a beautiful thing that makes it feel like you’ve got control over the stuff you’re getting done.

📝 Something to try: Make a list of just three small tasks for the day. Not world-changing stuff — just manageable bits. Cross them off as you go. (And yes, “get out of bed” absolutely counts.)

2. Move your body to shift the energy

When everything’s spinning in your head, it’s easy to forget that your body’s along for the ride too. Getting moving – even if it’s just a stretch or walk – helps burn off some of that nervous energy and gives your brain a reset.

I’ve recently discovered that I quite like lifting weights. And focusing on the exact muscles that I’m working while I sweat (and swear), and mindfully moving that muscle, gives me a sense of control. Like, I’m doing this one simple motion, even if it’s hard, I’m choosing to do it, and I can feel that it’s working.

The good news is: you don’t have to run a marathon. Dance around your room. Do a few stretches. Kick a football. Move in a way that feels good for you. It gets those endorphins flowing, and research backs this up — physical movement reduces cortisol (your stress hormone) and boosts mood.

⚡ Something to try: Set a 5-minute timer and just move. Close the curtains before you do, if you feel more comfortable. But just move your body in a way that feels right for you. Shift the energy.

3. Give your brain one thing to focus on

When you’ve got loads going on, your brain can feel like it’s glitching out. Giving it one thing to focus on — even just for a few minutes — can be a game-changer.

That might be colouring in (catch a bunch of mindful colouring options on our Resources page!). Or making a cuppa and really paying attention to the whole process. Or doing a breathing exercise (box breathing is great — breathe in for a count of 4, hold 4, breathe out 4, hold 4).

🎧 Something to try: Listen to your favourite song and really focus on one part of it — the drums, the vocals, the guitar line. Let your brain rest in the sound for a moment. And bonus points if you can do it with noise cancelling headphones so you can really escape the sounds around you at the same time!

4. Get something out of your head

Overthinking makes overwhelm feel even bigger. Writing stuff down helps untangle that mental spaghetti. It doesn’t have to be deep. Even a brain dump of “here’s everything bouncing around in my head” can bring some clarity.

You don’t even have to use words — doodles, voice notes, scribbles all count. The goal is to get it out of your head and somewhere else.

I use an app on my iPad called BlankBook – which is neat because it’s like an infinite canvas to write on, which is good because sometimes I’ve got A LOT that I need to dump out of my brain 😅

🧠 Something to try: Do a 5-minute “brain dump” in your journal or notes app. No pressure to make sense. Just let it out.

5. Reset with a sensory switch-up

Sometimes when everything’s too much, what your brain really needs is a pattern interrupt — something to jolt you out of that anxious spiral. That’s where sensory activities come in.

This is especially helpful when you feel completely overwhelmed and need a fast-acting strategy to bring yourself back to baseline.

You can think of this a bit like when your phone (or any tech) stops working, and 9 times out of 10 the solution is to turn it off and turn it back on again.

🧊 Something to try:

• Splash cold water on your face
• Hold an ice cube in your hand for 30 seconds
• Smell something strong (like citrus or peppermint)
• Eat something crunchy or sour (lemons or ginger are great for this)
• Wrap yourself in a blanket or hoodie for compression comfort

It might sound a bit weird, but switching on your senses gives your nervous system a little reset. It says, “Hey, we’re here. We’re safe. Let’s keep going.”

A Final Thought:

You don’t have to fix everything all at once. Feeling overwhelmed doesn’t mean you’re failing — it means you’re human. Try one of these things today. Just one. And remember: you’re doing better than you think. And by just trying one of these things, you’re starting to take control.

If You Found This Helpful: 

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