For fast-acting relief, try slowing down.
[LILY TOMLIN]
Feeling overwhelmed is something that we all need support with. Know that you’re not alone.
We’ve all had those days: too many tabs open—both in our browsers and our brains. Deadlines loom, messages pile up, and the quiet voice inside saying “you can’t do it all” gets louder. That’s overwhelm.
But there’s good news. EQ can be a powerful antidote. Let’s talk about it.
What is overwhelm, actually?
Overwhelm isn’t just about having too much to do. It’s a signal from your emotional brain saying, “this is too much, too fast.” And ignoring it only leads to burnout, anxiety, or shutdown.
Instead of pushing through, emotional intelligence invites us to pause, notice, name, and navigate our emotions.
7 Steps to calm the chaos
- Notice it
What is your body telling you? Emotions create physical sensations in our bodies, a coldness, tingling sensation, warmth – that flush that creeps up our neck into our face… anyone recognizing this yet? We feel hot, fists clench, jaw pain, tension in our neck and shoulders.
- Name it to tame it
When emotions feel big, naming them reduces their power. Try saying: “I’m feeling overwhelmed because I’m afraid I’ll fall behind.” Acknowledgment is the first step to clarity. Emotions are data. Instead of pushing them away, treat them as allies. What are they trying to tell you? Big feelings mean we are perceiving a big opportunity or threat.
What is the feeling of being overwhelmed telling you?
- Breathe with intention
Shallow breathing fuels panic. Pause for 60 seconds and try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. It regulates your nervous system.
- Get curious, not critical
Instead of judging yourself (“Why can’t I handle this?”), get curious and ask, “What’s one thing making this feel so heavy right now?” This shift fosters self-compassion and problem-solving.
- Navigate the emotion
When we experience the feeling of being overwhelmed, our body is trying to tell us to slow down, prioritize and focus on what matters.
- Break the storm into steps
Overwhelm thrives in vagueness. Write down everything swirling in your mind, then pick one small, manageable action. Progress often starts with a single step.
- Set boundaries like a pro
High EQ means knowing your limits. It’s okay to say “I need more time” or “I can’t take this on right now.” Boundaries protect your energy and your peace of mind.
A gentle reminder
Feeling overwhelmed doesn’t mean you’re weak. It means you’re human. The goal isn’t to be emotionless, it’s to be emotionally aware and to navigate through the situation.
You’ve got this. And when it feels like you don’t, it’s okay to pause, breath and ask yourself: What do I need right now?
Remember the 6 Seconds model of Know yourself, Choose yourself and Give Yourself? Asking ‘What am I feeling, what are my options or choices and what do I really want?’ will help diffuse the stress.
Overwhelm isn’t a sign of failure, it’s a cue to slow down, recalibrate and care for yourself with intention.
Follow me on Instagram @AvrilKidd for regular tips and updates.