Feeling overwhelmed doesn’t have to be your default. You can learn to crush the overwhelm feeling by taking proactive steps to manage stress and regain control. It often feels like being caught in a storm of responsibilities, but there are clear skies ahead with the right strategies. At dooable health, we’re dedicated to providing you with actionable techniques to navigate these turbulent moments and find your inner calm.

One incredibly effective method is the “NIP” strategy, advocated by Seth J. Gillihan, Ph.D. This straightforward approach involves three key steps: Notice, Intend, Plan. First, notice when those familiar signs of stress begin to surface. Perhaps it’s a knot in your stomach or a sense of mental fog. Once you recognize these signals, make a conscious decision to intend to manage your stress actively. This sets the stage for taking control. Finally, plan specific actions you will implement. This could include incorporating mindfulness practices, engaging in physical activity to release tension, or ensuring you prioritize adequate rest. As Dr. Gillihan’s work suggests, this structured framework empowers you to address feelings of being overloaded in a systematic way.

In addition to the NIP strategy, grounding techniques offer immediate relief by anchoring you in the present moment, effectively helping you crush the overwhelm feeling. Simple yet powerful, focused breathing involves taking slow, deep breaths, a practice known to soothe the nervous system. The dooable app offers guided breathwork sessions to support you. Engaging your senses is another readily available grounding tool. Take a mindful moment to identify and focus on what you can see, hear, touch, smell, and taste around you. Some individuals also find solace in barefoot grounding, connecting with the earth’s energy by walking outdoors without shoes.

Another valuable technique to combat overwhelm is the “Name it to Tame it” approach. Begin by naming the specific situation or emotion that is triggering your overwhelmed state. Giving it a name can diminish its perceived power. Next, reframe the situation by identifying what aspects are within your control. This shift in focus can foster a sense of agency. Then, game out a plan to tackle the situation, breaking it down into smaller, more manageable steps. Lastly, take dedicated time to tame your nervous system using calming techniques that resonate with you, allowing perspective to return and the feeling of being overwhelmed to subside. By integrating these practical strategies, you can truly crush the overwhelm feeling and navigate life’s demands with greater resilience and peace.