There was a time in my life when I felt like I was stuck in a never-ending loop of overwhelm. No matter how many things I crossed off my to-do list, there always seemed to be something else waiting for my attention—another responsibility, another deadline, another fire to put out. I was constantly juggling work, relationships, personal commitments, and everything else that life threw my way. Eventually, I reached a breaking point. It felt like I was drowning in all the tasks and expectations, and the harder I tried to stay on top of everything, the more out of control it all seemed.
The worst part was the paralysis that came with the overwhelm. I’d sit at my desk or stand in the middle of my kitchen, staring at everything I needed to do but feeling too frozen to start. Every task felt monumental, every decision felt impossible, and all I wanted to do was curl up and ignore it all. Of course, ignoring it didn’t help, and the cycle continued. I’d procrastinate out of sheer exhaustion, only to feel more overwhelmed when everything piled up even higher.
It took me a while, but eventually, I realized that breaking free from the overwhelm loop wasn’t about doing more—it was about changing my approach entirely. If you’ve ever felt like you’re caught in the same cycle, know that there’s a way out. Here’s what helped me, and what might help you too.
1. Acknowledge What’s Overwhelming You
The first step to breaking free from the overwhelm loop is to acknowledge what’s really causing it. For me, overwhelm was a combination of too many tasks, high expectations, and the constant pressure to be productive. But it wasn’t just the amount of things on my plate—it was also the way I was thinking about them. I felt like I had to do everything perfectly and that every task was urgent, which only made the overwhelm worse.
Take a step back and ask yourself: What’s really overwhelming you? Is it the sheer volume of tasks, or is it the pressure to get them done perfectly? Is it external expectations, or are you being too hard on yourself? Once you identify the root cause, it becomes easier to find solutions.
Tip: Write down everything that’s overwhelming you. Sometimes just getting it out of your head and onto paper can provide immediate relief and perspective.
2. Break It Down
One of the biggest mistakes I made when I was feeling overwhelmed was looking at everything as one giant, unmanageable list. When you look at your responsibilities as a whole, it’s easy to feel like you’ll never get through them. The key is to break things down into smaller, more manageable chunks.
When I started breaking my tasks into smaller, bite-sized pieces, things started to feel a lot less daunting. Instead of trying to tackle my entire to-do list, I’d focus on just one or two things at a time. I also started breaking larger tasks into smaller steps, which made it easier to make progress without feeling like I was drowning.
Tip: Try the “two-minute rule.” If something on your list can be done in two minutes or less, do it right away. It’ll give you a sense of accomplishment and free up mental space for bigger tasks.
3. Prioritize Ruthlessly
Not everything on your to-do list is equally important, but when you’re overwhelmed, it can feel like everything is urgent. I used to feel like I had to get everything done immediately, which only added to my stress. Learning to prioritize and focus on what really matters was a game-changer for me.
Now, I prioritize my tasks based on what will make the biggest impact or what has the closest deadline. I also learned to let go of things that weren’t as important. Sometimes, that meant saying no to things I didn’t have the capacity for or delegating tasks when possible.
Tip: Try using the Eisenhower Matrix to categorize your tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on the important tasks first, and let go of the ones that aren’t.
4. Give Yourself Permission to Rest
One of the hardest things for me to do was to give myself permission to rest, especially when I felt like I had so much to do. I used to think that taking a break was a waste of time, but I’ve since learned that rest is essential for breaking the overwhelm loop. When you’re constantly pushing yourself without any breaks, you’re bound to burn out, and burnout only leads to more overwhelm.
I started scheduling regular breaks into my day, even if it was just a 10-minute walk or a quick meditation. Giving myself permission to rest not only helped me recharge but also gave me the mental clarity I needed to tackle my tasks with more focus.
Tip: Incorporate “active rest” into your day. This could be a short walk, stretching, or even listening to calming music. It’s a break from work without completely shutting down your momentum.
5. Set Boundaries and Learn to Say No
A huge part of my overwhelm came from taking on too much. Whether it was agreeing to extra work projects or saying yes to social commitments I didn’t really have time for, I was constantly overextending myself. I realized that if I wanted to break free from the overwhelm loop, I needed to set clear boundaries.
Setting boundaries meant learning to say no when I didn’t have the time or energy to take something on. It also meant setting limits on how much time I spent on certain tasks, like checking emails or scrolling through social media. The more boundaries I set, the more control I felt over my time.
Tip: Practice saying “no” politely but firmly. You don’t have to give long explanations. A simple “I’m not available for that right now” is enough.
6. Be Kind to Yourself
The most important lesson I’ve learned from dealing with overwhelm is to be kind to myself. I used to beat myself up for not being productive enough or for feeling overwhelmed in the first place. But that self-criticism only made things worse.
When I started practicing self-compassion, I noticed a big shift. I realized that it’s okay to feel overwhelmed sometimes—it’s a natural part of life. What matters is how we respond to it. By being kind to myself and recognizing that I was doing the best I could, I started to feel more in control and less anxious.
Tip: When you’re feeling overwhelmed, take a deep breath and remind yourself that you’re doing the best you can. Treat yourself with the same kindness you’d offer a friend who’s going through a tough time.
Finding Freedom from the Overwhelm Loop
Breaking free from the overwhelm loop isn’t about doing more or becoming hyper-productive. It’s about learning to manage your time, set boundaries, and take care of yourself. It’s about realizing that you don’t have to do everything perfectly or all at once.
By acknowledging what’s causing your overwhelm, breaking tasks down into smaller steps, prioritizing, and giving yourself permission to rest, you can start to regain control over your life. Most importantly, be kind to yourself throughout the process. Overwhelm happens, but it doesn’t have to control you forever. With the right strategies and mindset, you can break free and find more peace and balance in your day-to-day life.