11/06/2026
Overwhelm – Part 4: So How Do We Stop Overwhelm Before It Becomes Overwhelming?
In Part 3, I talked about the importance of noticing when those "bags for life" are starting to feel heavier. The earlier we recognise the signs of overwhelm, the easier it is to do something about it.
But what does that actually look like?
One of the most effective things we can do is learn to spot our own early warning signs. For some people, it's irritability. For others, it's poor sleep, procrastination, difficulty concentrating, feeling tearful, becoming forgetful, or withdrawing from others. These are often signs that our nervous system is under strain long before we reach full-blown overwhelm.
The science behind this is quite simple. When we experience ongoing stress, our bodies produce stress hormones such as cortisol and adrenaline. In short bursts, these hormones are incredibly useful. They help us react quickly to challenges and keep us safe. However, when stress becomes chronic, our brains and bodies can begin to operate as though we're constantly under threat.
That's when the amygdala—the brain's alarm system—becomes more active, while the prefrontal cortex, responsible for planning, decision-making, and rational thinking, becomes less efficient. In other words, the very skills we need to manage our workload become harder to access.
So how can we interrupt that cycle?
One strategy is to schedule regular "check-ins" with yourself. Taking just five minutes each day to ask, "How am I doing?" and "What do I need right now?" can help you spot stress before it escalates. Research suggests that increasing self-awareness helps improve emotional regulation and reduces the likelihood of becoming overwhelmed by difficult emotions.
Movement is another powerful tool. You don't need an intense workout. A short walk, stretching, gardening, or any gentle activity can help regulate the nervous system and reduce stress hormones. Physical movement also helps the brain process stress more effectively and can improve mood and mental clarity.
Connection matters too. Humans are wired for connection, and talking things through with someone we trust can help us gain perspective. Sometimes simply saying our worries out loud can make them feel more manageable. What feels like ten giant bags in our head can often become three manageable bags when shared with someone else.
Boundaries are equally important. Many of us carry bags that don't belong to us—other people's expectations, responsibilities, and problems. Learning to say "not right now," "I can't help with that," or even just "let me think about it" can prevent those bags piling up in the first place.
And finally, don't wait until you're at breaking point before seeking support.
Sometimes overwhelm isn't about having too much to do. Sometimes it's about old patterns, habits of thinking, anxiety, perfectionism, people-pleasing, or feeling responsible for everything and everyone. These patterns often operate beneath our conscious awareness and can make overwhelm a recurring visitor in our lives.
This is where approaches such as hypnotherapy can help. By working with both the conscious and unconscious mind, hypnotherapy can help people develop healthier responses to stress, improve resilience, quieten unhelpful thought patterns, and regain a greater sense of calm and control.
If overwhelm is becoming a regular feature in your life, you don't have to carry those bags alone. If you'd like support, feel free to get in touch with me through Spinfish Wellbeing www.spinfishwellbeing.co.uk to find out how hypnotherapy may help.
Because overwhelm doesn't usually appear overnight—and neither does recovery. Small, consistent steps can make a remarkable difference.
