When life feels overwhelming, and anxiety starts to spiral, it’s easy to feel completely out of control. It can become a spiral in your own mind of everything that has gone wrong, can go wrong, and might maybe go wrong...it is awful and can be hard to see your way out.
In my recent podcast episode, I share practical exercises you can use to re-center yourself when you’re feeling overwhelmed.
1. Create a list of non-negotiables you will do each day.
When everything feels chaotic, having a list of small, manageable commitments can bring you back to a sense of normalcy. These are small promises to yourself, like brushing your teeth, getting out of bed (even if it’s just for 30 seconds), feeding your pet, or any other routine actions you can count on. These tiny steps serve as anchors—something familiar that you can turn to, no matter what is happening around you. Just focusing on these few essentials can help you feel grounded, reminding you that you are still moving forward, even if only inch by inch.
2. Practice calming breathing exercises.
Breathing exercises can be incredibly powerful in calming an overactive mind. In my episode, I walk through two specific breathing exercises that are easy to follow. These exercises help activate your body’s natural relaxation response, slowing down your heart rate and giving you a greater sense of control. When everything feels like it’s too much, these simple acts can remind your nervous system that you are safe and can approach whatever is going on.
3. Ground yourself in the present moment.
Grounding exercises work wonders in bringing your focus back to the present. In the episode, I share several grounding techniques that can help pull you back to what is real and solid in the here and now. Whether it’s focusing on the feel of your feet on the ground, noticing objects in the room around you, or engaging your senses to calm your thoughts, grounding is a reliable way to interrupt negative thinking patterns. These exercises gently pull you out of the spiral, reminding you of your ability to remain calm even during challenging times.
4. Give your attention to the next 15-minutes.
When it all feels like too much, thinking about the entire day can feel impossible. Try instead to focus on just the next 15 minutes. What can you do for yourself in this moment? Perhaps it’s taking a sip of water, giving yourself a moment of quiet, or completing a simple task. Breaking your day down into these smaller moments makes it much more manageable and helps you build a sense of calm in increments. You don’t have to handle everything at once—just the next small moment.
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If you'd learn more about these tools, including in-depth guidance on the breathing and grounding exercises, I invite you to listen to my podcast episode. I created this content to help you find peace in moments that feel anything but peaceful, and I hope it brings you comfort.
And if you’re seeking more personal guidance, I offer one-on-one coaching designed to help you regain control over your mindset, emotions, and life. Remember, you don’t have to do this alone—there’s a path forward to the calm and balanced life you’re striving for.
You can email me directly for more information.
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