How to Stop the Overwhelm Spiral Before It Starts

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Hi there!

Ever find yourself caught in a spiral of overwhelm? That feeling where your to-do list feels endless, your energy is low, and you can’t seem to catch a break? If you’re nodding along, you’re not alone. In fact, it’s a common trap, but there’s good news—you can break the cycle before it becomes full-blown burnout. Here’s how.

Let Go of the “Shoulds”

Many of us live by an invisible rulebook filled with “should” statements:

• A good mom should always be patient.

• A good woman should have a perfectly organized home.

• I should be able to handle it all without breaking a sweat.

These “shoulds” are often rooted in unrealistic expectations and negative core beliefs that keep us stuck in a cycle of overcommitment and guilt. It’s time to challenge those beliefs.

Try this: The next time you catch yourself in a “should” loop, pause and ask, “Is this true? Is it helpful? Who does this belief actually serve?” Swap “should” for more compassionate language like, “I choose to,” “I will,” or “It’s okay if…”

Break Tasks into Bite-Size Pieces

Overwhelm often comes from the sheer volume of what needs to be done. Instead of tackling everything at once, break it down:

• Laundry Day: Wednesdays are for laundry—fold, sort, and put away.

• Bathroom Blitz: Tuesday is for deep cleaning the bathroom.

• Meal Prep: Sundays for chopping, marinating, and portioning.

Creating a predictable rhythm reduces decision fatigue and helps you feel more in control.

Time Block for Sanity

Ever heard of time blocking? It’s a powerful tool for staying on track. Set specific blocks of time for different tasks, and stick to them:

• Focus Time: Mornings for deep work (no distractions).

• Admin Time: Afternoons for emails and to-do lists.

• Self-Care Time: Evenings for you—reading, stretching, or a quiet walk.

Add in timers or productivity apps like Focus@Will or Pomodoro timers if you struggle with staying on task.

Use a Bottom-Up Approach to Calm Your Nervous System

When stress builds, it’s important to address it at the body level before your mind can fully process it. This is known as a bottom-up approach. Some simple but effective options:

• Deep Breathing: 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8).

• Grounding Walks: A walk outside can reset your entire nervous system.

• Yoga or Stretching: Gentle movements to release tension.

• Meditation or Prayer: Quiet your mind, even for just 5-10 minutes.

• Tactile Soothing: Use a soft blanket, hold a warm cup of tea, or try a weighted blanket.

Let Go of Perfection – Be Present, Not Perfect

Perfectionism often drives overwhelm. We rush to fix everything, solve every problem, and meet every demand perfectly. Instead, practice being present. Give yourself permission to listen to your feelings, reflect, and let some things go.

Recommended Read: Atomic Habits by James Clear

If you’re looking to create lasting change, I can’t recommend this book enough. It’s all about breaking big goals into tiny, manageable habits that actually stick.

Reflection: What Are Your “Shoulds”?

I’ll leave you with this: What are some of the “shoulds” that keep you feeling overwhelmed and stretched too thin? Take a moment to write them down, then choose one to rewrite in a way that serves you better.

You’ve got this.

Warmly,

Moya

P.S. If you’re looking for more quick resets and ways to interrupt the overwhelm spiral, check out my previous newsletters to learn more.