Overwhelm doesn’t just happen in the mind, it happens in the body first.
When life becomes too heavy, the nervous system sends signals long before we consciously realize what’s happening:
Your breath shortens.
Your chest tightens.
Your thoughts scatter.
Your stomach clenches.
Your heart races, or goes numb.
This is not you being dramatic or “overreacting.”
This is your nervous system doing its job: trying to protect you when it senses that you’ve reached your limit.
As a trauma-informed therapist offering Michigan telehealth therapy and support for English-speaking clients abroad, I see this all the time: overwhelm is not a personal flaw.
It’s a physiological state.
And once you understand what’s happening in your body, you can begin to soothe it in real, tangible ways.
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1. Start With Your Breath (the fastest intervention)
When overwhelm hits, your breath becomes shallow.
Your body interprets that as danger, which creates even more panic.
Try this simple pattern:
The Physiological Sigh
• Inhale through the nose
• Take a tiny second inhale on top of it
• Long exhale through the mouth
Repeat 2–5 times.
This sends a direct signal to your nervous system:
“You’re safe enough to soften.”
This is one of the most effective grounding tools I teach in my Michigan anxiety therapy online sessions because it works quickly and doesn’t require privacy or equipment.
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2. Let Your Body Anchor You Into the Present
When overwhelm spirals, your mind lives in the future.
Your body brings you back into now.
Choose one:
• Press your feet firmly into the floor
Feel the pressure.
Feel the weight.
• Hold onto something solid
A chair, a table, your own arm.
Let stability enter through your hands.
• Drop your shoulders by 10%
Most people don’t realize how much tension they hold until they intentionally release it.
These micro-adjustments can interrupt panic, dissociation, or spiraling thoughts.
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3. Name What’s Happening (without judging it)
Simply acknowledging your state reduces intensity.
Try saying:
“My nervous system is overwhelmed. I’m not broken. I need more support.”
This reframes the moment away from shame and into self-awareness.
When clients begin recognizing the difference between emotional overwhelm and nervous-system overwhelm, things start shifting.
You’re no longer “failing.”
You’re just overstimulated- and that’s fixable.
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4. Reduce Sensory Input
Overwhelm is often a sign that your system is overstimulated.
Try:
• dimming lights
• turning off notifications
• lowering noise
• stepping into a quieter space
• putting one hand over your heart
Your nervous system responds immediately to sensory simplification.
Sometimes the most healing thing is not to think, but to reduce what your senses are absorbing.
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5. Slow Your Movements
When your system is in fight-or-flight, everything speeds up: speech, thought, tone, gestures.
Choose ONE thing to slow:
• your walk
• your breathing
• the way you sit down
• the way you turn your head
Your body takes this as a cue that the “threat” has passed.
I teach this technique often in therapy for burnout, because high-pressure lives force us into constant acceleration.
Slowing one movement is enough to shift your state.
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6. Ask Your Body What It Needs (not your mind)
The mind will say:
• “Push through.”
• “Do more.”
• “Don’t fall apart.”
The body will say:
• “I need water.”
• “I need quiet.”
• “I need a breath.”
• “I need to lie down for two minutes.”
• “I need someone to understand me.”
Overwhelm is your body begging to be listened to.
When you respond, even in small ways, your system starts to trust you again.
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7. Reach Out When You Feel Alone
Overwhelm becomes dangerous when it’s carried in isolation.
Therapy can be a place where you learn to regulate your nervous system, honor your boundaries, and understand the deeper patterns driving your stress.
At River Within Therapy & Wellness, I offer:
• Michigan telehealth therapy for residents in Michigan
• Online sessions for those living internationally who need an English-speaking therapist abroad
• A trauma-informed, gentle approach for anxiety, burnout, and emotional overload
You don’t have to power through alone.
Your nervous system deserves support, safety, and a slower rhythm.
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Ready to Reclaim Your Calm?
Book A Free 15 Minute Consultation
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Still Have Questions or Feeling Hesitant?
Reach out. You don’t have to know exactly what you need.
Marriana Marcarelli
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