Self-Care When You’re Feeling Overwhelmed

There are moments in life when everything feels like too much. Your mind is loud, your energy is gone, and hope feels distant, almost unreachable. If you’re in that place right now, know this first: you’re not broken, weak, or failing. You’re human, and you’re tired. 

Self-care during overwhelming and hopeless seasons looks very different from the glossy, “perfect morning routine” version we often see online. Sometimes, real self-care is quiet, messy, and incredibly simple.

Start by Letting Yourself Be Where You Are

When you’re overwhelmed, your instinct might be to push yourself harder or criticize yourself for not “handling things better.” Try, instead, to pause and acknowledge how you feel without judgment. Saying “This is hard, and I’m struggling right now” can be an act of self-compassion. You don’t have to fix everything today.

Make Life Smaller

When everything feels heavy, thinking about the future or your full to-do list can feel paralyzing. Zoom in. Ask yourself: What is one small thing I can do in the next 10 minutes?

That might be drinking a glass of water, stepping outside for fresh air, or simply sitting down and taking a few slow breaths. Small actions still count. They always do.

Take Care of Your Body Gently

Your body carries stress even when your mind is exhausted. Gentle care can help regulate some of that overwhelm:

Eat something nourishing, even if it’s simple

Stretch, shower, or wrap yourself in a blanket

Try slow breathing: inhale for four, exhale for six

These aren’t solutions to everything, but they can soften the edges of the moment.

Challenge the Voice That Says “Nothing Will Change”

Hopelessness often tells convincing lies: This will never get better. I’ll always feel this way.

Feelings are powerful, but they are not permanent truths. You don’t need to believe things will magically improve, just leave room for the possibility that this feeling is temporary, even if it doesn’t feel like it.

Hold On, Even Gently

If hope feels out of reach, you don’t have to cling to it tightly. Sometimes it’s enough to let someone else hold hope for you, whether that’s a friend, a therapist, or the quiet belief that this moment is not the end of your story.

We’re Here to Help

Reach out to us for a free 15 minute consultation.  We will share our resources and find the best fit for you, even if it’s not with us.