Nine ways to tackle overwhelm

At a workshop for coaches, we were discussing tips on how to tackle overwhelm. It is a common theme for clients, and even I sometimes feel overwhelmed by the amount of work I put on my plate, although I am starting to get better at managing it.

Nine ways to tackle overwhelm

1. Declutter

If you haven’t used something for a while, consider whether you still need or value it. You might decide to keep it, donate it, recycle it or dispose of it responsibly.

Decluttering does not need to mean getting rid of everything you like. The aim is to create a space that feels manageable and works for you. If you would like to explore the idea further, you could research minimalism and different approaches to decluttering.

2. Organise

Create some structure for your day. This may help you stay focused and reduce the mental effort involved in deciding what to do next.

Leave room for flexibility, interruptions and rest. An overly rigid schedule can sometimes become another source of pressure.

3. Practise self-care

For all that you do for others, try to make some time during the day for activities that bring you joy, calm or rest.

Self-care does not have to be elaborate or time-consuming. It could involve taking a proper lunch break, going outside, speaking to a friend or spending a few quiet minutes alone.

4. Prioritise

Consider which tasks are both important and urgent. Some urgent requests may need immediate attention, while others can wait or be delegated.

For example, I am choosing to continue writing this piece despite the text notifications beeping on my phone. Frequently switching between demanding tasks can make it harder to concentrate and may increase the time needed to complete them.

Try silencing non-essential notifications or setting aside focused periods for important work.

5. Manage your social media time

Don’t let the fear of missing out dictate how you use social media. Ask yourself: “Why am I doing this?”

If you feel uncomfortable with the amount of time you spend scrolling, consider what action would feel realistic. You might disable notifications, remove certain apps from your home screen or set aside particular times for emails and social media.

There is no single schedule that will work for everyone, so choose boundaries that suit your work and personal circumstances.

6. Use the Pareto Principle thoughtfully

The Pareto Principle is often described as the idea that around 20% of our efforts produce around 80% of our results. It is a rule of thumb rather than an exact formula.

Use it as a prompt to ask:

• Which tasks create the most useful results?
• Which activities take a lot of time without contributing much?
• What could I simplify, delegate or stop doing?

The aim is to focus more of your energy on activities that genuinely matter.

7. Try the Pomodoro Technique

The Pomodoro Technique usually involves choosing a task, setting a timer for 25 minutes and working without unnecessary distractions until the timer rings.

Then take a short break, commonly around five minutes, before beginning another focused session. After four sessions, take a longer break.

The timings can be adjusted if a different work-to-break pattern suits you better. The important elements are choosing a clear task, protecting your focus and taking regular breaks.

Recording completed sessions may also help you recognise what you have achieved.

8. Identify what contributes to overwhelm

Certain environments, interactions or sensory experiences can contribute to overwhelm. These might include loud music, crowded events, repeated conflict or an excessive number of commitments.

Once you identify a trigger, consider a proportionate response. You might reduce your exposure, take breaks, communicate a boundary or make practical adjustments to your environment.

Avoiding everything that feels uncomfortable is not always possible or helpful. If anxiety is significantly restricting what you can do, consider seeking appropriate professional support.

9. Set boundaries and practise saying no

Many of us find it particularly difficult to set boundaries with relatives and close friends. We may agree to things automatically without checking whether we have the time, energy or capacity.

Pause before committing and consider what is realistic. Saying no, negotiating an alternative or asking someone else to help does not mean you do not care.

Family responsibilities are important, but your needs and limits matter too. Clear, respectful communication can help everyone understand what support is available and what needs to change.

I hope these ideas help.