Think Your Way Out of Overwhelm: 4 Questions That Create Clarity

This week I had to practice thinking myself out of “overwhelm”.

Overwhelm is defined as “a perceived inability to cope with the demands you are facing.”

I love the word “perceived” because it offers the hope that if I think differently about my situation and my abilities, then the feeling of overwhelm could be replaced with courage and a small step of progress.

The feeling of overwhelm occurs when your brain is facing too many decisions, demands, and competing priorities. This creates uncertainty and anxiety. Every task feels equally urgent, and you can’t think of what to focus on or how to get on top of what needs to be done.

You may have thoughts like: “I can’t cope,” “This is too much,” or “Nothing is ever going to change.” These thoughts make the situation feel even bigger than it is.

1. If you write down some of these unhelpful thoughts, it can help you see that they are not entirely true – they sound extreme.

2. Write down the different areas of your life that feel overwhelming. Draw 5–8 circles and separate the different parts of your life that feel out of control.

3. Then ask yourself these questions:

What is true right now?

This helps separate facts from fears and stops us from creating worst-case scenarios.

What is within my control?

What specifically needs my attention today?

What is the next best step?

This last one is my favourite question because action creates clarity.

When overwhelm shows up, remind yourself that small actions create clarity and courage. As you focus on what is true, what is within your control, and what you can do next, the feeling of overwhelm begins to lose its power.

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