Feeling overwhelmed and don’t know where to start? — 3 Steps to Shift Out of Stress & Overwhelm
Our lives move so fast these days. The demands of daily living—work, relationships, errands, messages, never-ending to-do lists—can pile up quickly.
Last week I talked about why we're more stressed than ever before now.
🔗 So why are we more stressed than ever before?
Perhaps you notice it too—that never-ending spinning of the mind that leaves you mentally drained and stressed out. Many of us struggle to truly wind down at the end of a busy day, finding it hard to fall asleep because of overthinking and feeling overwhelmed by a racing mind.
At With Ease, we believe in working with the body to help the mind.
We see the body as a powerful starting point.
It holds the keys to clarity and grounded action. The way we breathe, how we move (or stay still), and even what we eat can support a calmer, clearer mental state.
Body-first practices help us create a strong, steady foundation—so we’re not trying to “think” our way out of stress or chaos, but instead calming the storm from within.
Think about how you feel after a good workout or a walk in fresh air. Your thoughts settle. Your energy shifts. You’re more present. That’s your nervous system coming back into balance.
We are still dealing with an ancient nervous system, which is build upon dealing with short burst of stress to cope with lions or sabertooth tigers. It doesn’t know the difference between a real lion and the "lion" of an overwhelming to-do list or a hard conversation. This mismatch is one of the reasons we feel more stressed than ever, even though we’re technically safer than ever before.
That’s why working with the body is so important. It allows us to communicate safety directly to the nervous system—beyond thought, beyond logic. We need to create the physical environment for our mind to calm down.
🔗 Why can working with the body help a busy, stressed-out mind?
What to do when it all feels TOO much?
In the middle of stress or overwhelm, the last thing you need is a 20-step self-care checklist. What you do need is something fast, simple, and effective.
Here’s our go-to 3-step practice for getting back to center. It takes just a few minutes and gives you a practical structure to work with.
3 Steps to Shift Out of Stress & Overwhelm
Step 1: Brain Dump in Bullet Points
Grab a piece of paper or open your Notes app. Now, without overthinking it, write down everything that’s on your mind—in bullet points, not full sentences. Don’t try to organize or filter. Just get it out.
Example:
Groceries
Call Dereck
How do I feel about the conversation yesterday?
Find new gym
Social media post
Website translation
Answer Jake
Think about June holiday
Wash hair
Once it's out, scan your list. Is there anything else on your mind? Add it.
Why this helps: Writing your thoughts down externalizes the mental clutter. Your brain no longer has to juggle it all. This alone reduces stress by lightening the load.
Step 2: Do a Physiological Sigh
This is one of the quickest ways to calm your nervous system. It’s backed by neuroscience and used by athletes, soldiers, and therapists alike.
🔗 Why the Physiological Sigh helps—and what it does exactly
How to do it: Take a deep breath in through your nose. Then take a second, even shorter sip of air at the top. Now exhale slowly through your mouth.
Do this 1–3 times.
Why this helps: The physiological sigh reduces carbon dioxide in your bloodstream, which lowers stress levels and helps reset your body’s response. It’s like hitting the reset button.
Step 3: Choose the First Helpful Step
Now return to your bullet point list with a slightly calmer system. Ask yourself:
What is the first helpful step I can take right now? Not the most urgent, not the most noble—just the next helpful step.
This is how you reclaim direction without needing to solve everything at once.
How you can use your list from here:
Organize by priority in a simple manner (today, this week, later)
Big topics or tasks
When there are big tasks or big topics to ponder on, schedule it in your calendar. Schedule a moment with yourself where you will have time to deal with that.
Let the list hold your thoughts for you
You don’t have to remember it all. It’s there for you to return to when you’re ready.
Final thought
Stress and overwhelm aren’t signs that something is wrong with you.
They simply mean your system is processing a lot—and feeling overloaded. In a world full of constant change and countless triggers, it’s only natural. That’s why it’s so important to have supportive structures in place that help keep both your mind and body cool and calm.
And the good news? It doesn’t have to be complicated.
It starts with a breath.
A blank page.
And one small step.
You’ve got this.
Ready to try out holistic therapy?
Let’s explore how working with your body can help you feel more grounded, clear, and calm.
Book a free discovery call today and see if it’s the right fit for you.
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