Feeling overwhelmed can sneak up on you — one minute you’re doing okay, and the next, everything feels too heavy. Whether it’s school, relationships, family, or just life, it’s important to know that you’re not alone, and there are steps you can take to feel more in control.
Step 1: Pause and Breathe
When everything feels too much, start by grounding yourself. Take 3–5 slow, deep breaths. Even 60 seconds of stillness can help your brain reset and reduce panic.
Step 2: Name What You’re Feeling
Say it out loud or write it down: “I’m feeling anxious about my grades,” or “I’m overwhelmed because everything feels out of control.” Naming the emotion helps you begin to process it.
Step 3: Break It Down
Try not to think about everything all at once. What’s the next small thing you can do? Maybe it’s replying to one email or drinking a glass of water. Small wins build momentum.
Step 4: Reach Out
Text a friend. Talk to a trusted adult. You don’t have to explain everything — even saying “Hey, I’m not okay right now” is a huge step. You are not a burden.
Step 5: Do One Thing That Grounds You
Go for a walk, take a shower, listen to music, stretch — anything that helps you feel present and calm.
You won’t feel this way forever. Take it moment by moment. You’ve handled hard things before — you can get through this, too.
-Laiken