Feeling overwhelm? Your body is asking for help - here's how to reset.

Vesna Pinter
May 6
8 min read

One of my mentors once shared that overwhelm is often a symptom of not having enough help—or not having the right kind of help. I completely agree. But I’ve also come to see that overwhelm is much more complex than that.

In this article, I’ll walk you through what overwhelm really is, the many ways it shows up in the body and mind, and most importantly, how you can reset and return to a state of balance with a regulated nervous system.

So, what exactly is overwhelm? Let’s begin with the symptoms because when we can recognise them, we start to relate to overwhelm not as a failure or flaw, but simply as a signal. A message from the body letting us know we’re carrying too much, and it’s time to pause, reassess, and choose differently.

Physical Symptoms:

Tight chest or shallow breathing
Tension in neck, shoulders, or jaw
Fatigue (even after sleep)
Headaches or migraines
Digestive issues (bloating, nausea, IBS)
Racing heart or palpitations
Clumsiness or sensory overload (light/noise feels too much)

Emotional Symptoms:

Irritability or short temper
Anxiety or a sense of dread
Frequent crying or emotional outbursts
Feeling numb, disconnected, or detached
Guilt or shame for “not coping better”

Mental Symptoms:

Racing thoughts or looping thinking
Brain fog or forgetfulness
Trouble focusing or making decisions
Feeling paralysed or indecisive
Inner self-talk becomes critical or overwhelmed (“I can’t do this”)

Behavioural Symptoms:

Procrastination or avoidance
Overcommitting or saying yes too often
Withdrawing from people or isolating
Comfort eating, excessive scrolling, or numbing behaviours
Trouble sleeping or oversleeping

It’s important to remember that overwhelm is your body’s way of communicating that more is being asked of you than you have the capacity to give in that moment. When left unaddressed, chronic overwhelm can lead to burnout, disconnection, health challenges, and reactive coping patterns like overeating, overcommitting, or emotionally shutting down.

So let’s take a closer look at what causes overwhelm in your life and more importantly, what you can do to shift it.

The Hidden Reasons we slip into overwhelm

Constant Stimulation and Decision Fatigue

Too many choices, notifications, and mental tabs open. the perpetual stimulus that we are subjected to. The truth is, we are not biologically designed to process this level of constant input. Our brains evolved for focus, presence, and manageable choices, not for juggling dozens of mental tabs like a browser that’s about to crash. Over time, this cognitive load builds up and contributes to mental fatigue, emotional instability, and a persistent sense of anxiety or pressure.

Suppressed Emotions and unprocessed Energy

When we suppress or override our emotions whether out of habit, fear, conditioning, or sheer busyness, they don’t just disappear. Instead, they get stored in the body, often in the form of tension, tightness, fatigue, or even chronic pain. Emotions are energy in motion, and when we don’t allow them to move through us, they accumulate and become stagnant. What we mentally push aside, the body absorbs.

Perfectionism and the “Good Girl/Boy” Conditioning

Trying to do it all, flawlessly, often from childhood programming. Many of us were raised to believe that our worth is tied to how much we achieve, how well we perform, or how perfectly we can meet others’ expectations. This conditioning often begins early, being praised for being “the good girl,” the responsible one, the helper, or the high achiever. Over time, this creates a subconscious pressure to constantly do more, be more, and never drop the ball. The result? We push ourselves beyond our limits, striving for perfection, fearing failure, and silently burning out in the process. This drive, while rooted in a desire to feel safe and loved, can become a major contributor to chronic overwhelm.

Lack of Boundaries and over giving

Putting others first, not honouring your own energetic limits. Many people especially those who are empathic, nurturing, or highly responsible fall into the habit of prioritising others' needs above their own. While generosity and care are beautiful qualities, constantly giving without checking in with your own capacity creates imbalance. You may say yes when you mean no, keep showing up even when you're depleted, or silence your own needs to avoid disappointing others. Over time, this self-abandonment drains your energy, builds resentment, and leaves you feeling scattered, exhausted, or invisible. True service starts with self-honouring, listening to your body, respecting your limits, and giving from a full cup.

Disconnection from the Body

Living in the head; ignoring physical sensations until they scream is a common root to overwhelm. In a fast-paced, mentally driven world, many of us are conditioned to stay in our thoughts, planning, analysing, problem-solving, while disconnecting from the body’s quiet wisdom. We override signals like fatigue, hunger, tension, or unease in favour of productivity or people-pleasing. But the body keeps score. What starts as a whisper a tight chest, a sore back, a subtle feeling of “off” can grow into anxiety, burnout, or chronic symptoms if left unacknowledged. Your body is not the enemy or a machine to push through; it's your most honest guide. Learning to pause, check in, and respond to its cues is one of the most powerful ways to prevent overwhelm and reclaim balance.

Here are some simple yet powerful ways to reset

Ground Through the Senses

Use water, scent, sound, or touch to come back to the body.
Simple practice: Place your bare feet on the earth for 5 minutes or sit under a tree.

Breathe to Regulate

The 4-7-8 breathing technique is a simple yet profoundly effective practice to calm the nervous system, reduce anxiety, and bring you back into the present moment. It works by regulating the breath, slowing the heart rate, and activating the parasympathetic nervous system—your body’s natural “rest and digest” state. This technique is especially helpful during moments of overwhelm, emotional intensity, or racing thoughts.

How to Do the 4-7-8 Breath:

Find a quiet space where you can sit or lie down comfortably. Close your eyes if it feels safe to do so.
Inhale gently through your nose for a count of 4 seconds, filling your belly and chest with air.
Hold your breath for 7 seconds. Let your body stay still and relaxed as you pause.
Exhale slowly and completely through your mouth for 8 seconds, making a gentle whooshing sound if you like.
Repeat this cycle 4 times, or longer if it feels supportive.

Tip: If holding your breath feels uncomfortable at first, modify the counts slightly (e.g., 3-5-6) and build up gradually.

You can use the 4-7-8 breath any time you feel overwhelmed, scattered, or emotionally hijacked. Even one round can create noticeable calm.

Do a “Body Inventory”

Sit still, scan from head to toe, ask: Where am I holding? What does this part of me need?

Taking just a few quiet moments to pause and bring awareness to your body can be incredibly revealing. Find a comfortable seat, close your eyes, and slowly bring your attention from the top of your head down to your toes. As you move your awareness through each area, gently notice where there is tightness, tension, or numbness. These are often places where unexpressed emotion or stress is being stored. Instead of trying to fix or analyse, simply ask: What is this part of me holding? What does it need right now? This compassionate inquiry allows you to reconnect with your body’s wisdom and shift from overwhelm into presence.

Move Emotion Through

Shake, dance, cry, or sigh loudly — physical movement clears emotional energy.

Emotions are not just mental experiences; they live in the body and need movement to release. When you're feeling overwhelmed, stagnant, or heavy, engaging in spontaneous physical expression—like shaking out your limbs, dancing freely, having a good cry, or letting out a deep, audible sigh—can move that energy through and out of your system. These simple acts create a reset for your nervous system, allowing you to return to clarity and calm. Don’t underestimate the power of instinctive movement—it’s your body’s natural way of processing and letting go.

Say No So You Can Say Yes to You

Script for a loving boundary or “pause” phrase (e.g., “I’ll get back to you tomorrow after I check in with myself”). When you're feeling overwhelmed, it's essential to create space before saying yes out of habit or pressure. Having a gentle phrase ready—like, “I’ll get back to you tomorrow after I check in with myself”—gives you permission to pause, reflect, and respond from a grounded place. This kind of boundary isn't harsh or rejecting; it's a self-honoring pause that helps you stay connected to your truth. Practicing this regularly trains others to respect your pace while reinforcing your own sense of agency and emotional clarity.

Rest and Sensory Detox

Turn off devices, lower lighting, take a silent walk, or soak in a bath without input. In a world of constant stimulation, choosing intentional stillness is a radical act of self-care. Giving your nervous system a break from screens, noise, and demands allows your body and mind to reset. Whether it's dimming the lights, walking in nature without music or podcasts, or soaking in a quiet bath with no distractions, these small moments of sensory silence create space for clarity, calm, and reconnection. It's not about doing nothing—it's about allowing everything within you to settle and recalibrate.

Nourish Your Nervous System

Warm food, magnesium, herbal tea, gentle music — list a few options. When you’re feeling overwhelmed, turning to comforting, grounding rituals can help bring you back to centre. A nourishing bowl of warm soup or a simple meal can signal safety to the body. Magnesium (either through supplements or a relaxing Epsom salt bath) supports muscle relaxation and nervous system regulation. Herbal teas like chamomile, lemon balm, or tulsi are gentle allies that calm the mind and settle the gut. Soft instrumental music, nature sounds, or even silence can create a cocoon of peace. These small choices are powerful acts of care—what helps you exhale?

The Deeper Invitation

Overwhelm isn’t just something to fix, it’s an invitation to come home to yourself. Often, it’s the voice of the inner child, the body, or the soul asking for change. Instead of viewing overwhelm as something to push through or fix, consider it a compassionate signal from your inner system. It’s your body’s intelligent way of saying, “Something is out of balance. Please pay attention.” Whether it’s too many obligations, unmet needs, unprocessed emotions, or ignoring your boundaries, overwhelm arises when you’ve drifted away from what’s sustainable or true for you. When you learn to listen instead of override, overwhelm becomes a powerful guide redirecting you back to alignment, clarity, and care. It’s not the enemy; it’s your internal compass asking for a course correction.

If you are struggling with your overwhelm and some of the issues are becoming unmanageable then book in for a session to get some clarity and find your answers to where these issues are coming from. Often times resolving the root of where our patterns come from can be a very liberating and empowering process.