Do you ever feel like your brain is running in a million directions, leaving you overwhelmed and unsure which way to go or which actions to take? Me too. I remember having so much on my “want to accomplish” list, and when I’d lay my head on the pillow at night, my mind would race.
Not only did it lead to a poor night’s sleep, but I’d wake up feeling drained, unfocused, and, honestly, overwhelmed to the point where crawling back into bed seemed like the best option. But here’s the scoop—there’s good news for those of us struggling with that constant mental chaos!
Your brain has some cool built-in tricks to help you beat overwhelm, stay calm, focused, and get back in control.
Let’s explore how you can train your brain to handle overwhelm like a pro—and make it fun while you’re at it!
1. The Magic of Deep Breathing (Seriously, It Works!)
When life feels like it’s closing in and your obligations are competing with your ever-growing to-do list, it’s not uncommon for your body to go into fight, flight, freeze—or fawn mode, courtesy of your amygdala—the part of your brain that’s all about survival. To calm things down, you need to let your brain know you’re safe, and one of the quickest ways to do this is through deep breathing.
Pro tip: Try taking a longer exhale than inhale. For example, if you inhale to a count of 4, exhale to a count of 6. This signals to your brain that everything’s okay and helps bring you back to a calm, focused state. (One of my favorite apps for breathing exercises is called Breathwrk.)
2. Engage Your Prefrontal Cortex with a Brain Dump
When you’re overwhelmed, your Prefrontal Cortex (the decision-making part of your brain) gets overloaded and often can’t function properly. The solution? Do a “brain dump.” Write down everything that’s swirling around in your head. This frees up mental space and helps your brain focus on one thing at a time.
Pro tip: Don’t worry about organizing your thoughts. Just allow whatever is coming up in your head to come out onto the paper. Once it’s all written down, you’ll feel a lot lighter! I love doing this at night before bed—it helps with those racing thoughts that appear after the lights go out.
3. Break Tasks Down to Bite-Size Pieces (Your Brain Will Thank You)
When faced with big, overwhelming tasks or goals, it’s easy to shut down or feel stuck. To kick things into gear and get into action, break your tasks/goals into smaller, more manageable ones. Each time you complete a task/goal, the reward center of your brain releases dopamine, giving you that feel-good energy boost to keep going.
Pro tip: Set a timer for 10 minutes and focus on just one tiny task without distraction. Once you start, you’ll find it much easier to keep moving forward!
4. Move Your Body to Move Your Mind
Sometimes, when you’re overwhelmed, the best thing to do is step away from your overwhelming to-do list and move. Physical activity—whether it’s stretching, walking, or doing a little dance —helps release endorphins, your brain’s natural stressbusters, and improves focus.
Pro tip: Feeling stuck? Get up, stretch, or take a quick walk around the block. You'll come back to your tasks feeling refreshed and re-energized! It’s not uncommon to find me walking back and forth in my office. I also love turning on some 80s tunes and dancing around my office. Either helps me to release the overwhelming energy so I can focus.
5. Tap into the Power of Laughter (Yes, Your Brain Loves to Laugh!)
Believe it or not, laughter is one of the easiest and most effective ways to reduce stress and shift your brain out of overwhelm. When you laugh, your brain releases a flood of endorphins, your body’s natural feel-good chemicals. It also lowers cortisol, the stress hormone, which helps you feel lighter and more in control.
Pro tip: When things get overwhelming, take a 5-minute “laugh break.” Watch a funny video, listen to a comedy podcast, or think about something that always makes you chuckle. You'll feel the stress melt away—and your brain will thank you for it!
6. Practice Gratitude to Shift Your Mindset
When overwhelm takes over, it’s easy to focus on what’s not working. But by intentionally shifting your focus to what’s going right or what you’re grateful for in the moment, you engage your Prefrontal Cortex and pull yourself out of the stress spiral. Gratitude helps you reframe situations and keeps your brain grounded in the present.
Pro tip: Each time you feel overwhelmed, pause and think of three things you're grateful for in that moment. Even small things count, like the fact that your coffee was just right today! I use this little tip to give myself a boost when I feel my mojo fading.
Wrapping It Up: Your Brain Is Your Best Ally
Overwhelm happens to all of us, but with these simple neuroscience-backed brain hacks, you can get back to feeling calm, focused, and in control. From deep breathing and brain dumps to laughter and practicing gratitude, your brain is equipped to help you handle whatever comes your way—one step at a time.
So, the next time your to-do list feels longer than your day, remember: your brain’s got your back, and with a little bit of strategy, you’ll mitigate the impact of overwhelm and get into a calmer state of being.