A Guide to Managing Overwhelm: Pause, Reassess, and Realign

Feeling overwhelmed?

Overwhelm can sneak up on even the most capable among us. Whether you're running a business, managing a household, or navigating personal growth, feeling that it’s all too much can be paralysing.

But overwhelm isn’t a sign of weakness - it’s a signal. A call to pause, reassess, and realign.

As we approach Mental Health Week (4th to 12th October), there’s no better time to prioritise your wellbeing and take proactive steps to manage stress before it spirals.

1. Recognise the early signs

The onset of overwhelm is often subtle:

• Difficulty concentrating

• Irritability or emotional fatigue

• Procrastination or avoidance

• Physical symptoms like headaches or poor sleep

By tuning into these early indicators, you can intervene before burnout sets in.

2. Reconnect with your priorities

When everything feels urgent, nothing truly gets done. Take a moment to ask:

• What actually needs my attention today?

• What can wait?

• What aligns with my long-term goals?

Use tools like the Eisenhower Matrix or a simple ‘must, should, could’ list to sort tasks by importance and urgency.

3. Break it down

Big tasks can feel insurmountable, so break them into achievable bite-sized actions:

• Instead of ‘launch new service’, start with ‘outline service benefits’

• Instead of ‘fix cash flow’, begin with ‘review last three months of receivables’

Progress builds momentum, and momentum short circuits overwhelm.

4. Create space to breathe

Overwhelm thrives in clutter - mental, physical, and digital. So try:

• A 10-minute desk declutter

• A short walk without your phone

• A ‘brain dump’ journal session to clear your thoughts

Even small resets can restore clarity and calm and leave you feeling refreshed.

5. Ask for help (and accept it)

You don’t have to do it all alone. Delegating tasks isn’t a luxury, it’s a leadership skill. Whether it’s outsourcing bookkeeping, leaning on a mentor, or simply venting to a friend, support lightens the load.

6. Celebrate small wins

Overwhelm often stems from feeling that you’re not doing enough. Flip the script:

• Acknowledge what you have done

• Celebrate progress, not perfection

• Keep a ‘done’ list alongside your ‘to do’ list

This shift builds confidence and reinforces your capacity to handle challenges.

Final thoughts

Managing overwhelm isn’t about doing less - it’s about doing what matters with intention and grace. When you lead with clarity, you create space for creativity, connection, and growth.

Mental Health Week is a great opportunity to reflect on how we can care for ourselves and others. If you’re feeling stretched thin, take a breath. You’ve got this - and you don’t have to do it alone.