"Feeling Overwhelmed? Try These 5 Proven Techniques to Instantly Calm Your Mind"

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Techniques for Overwhelm

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Feeling Overwhelmed? 5 Proven Techniques to Instantly Calm Your Mind

Vrinda Goel · March 11, 2025 · 3 min read

Ever Googled 'How to calm my mind when overwhelmed'? You're not alone! When life feels like an endless mental marathon and your brain refuses to slow down, it's easy to feel trapped in the chaos. Overwhelm can creep in from work, responsibilities, or that never-ending to-do list that somehow keeps growing. But here’s the good news - you don’t have to stay stuck in that state. Here are five science-backed techniques to help you calm your mind and regain control whenever things feel too much.

1. The 5-4-3-2-1 Grounding Technique

When anxiety hijacks your thoughts, grounding techniques can bring you back to the present. The 5-4-3-2-1 method engages your senses to shift focus away from racing thoughts and bring you into the moment when you name:

5 things you can see 👀
4 things you can touch ✋
3 things you can hear 👂
2 things you can smell 👃
1 thing you can taste 👅

By anchoring yourself in the present, your brain resets to a calmer state and helps reduce stress levels.

2. Box Breathing (4-4-4-4 Method)

If stress is making your heart race, your breath is the fastest way to signal your nervous system to slow down. Box breathing, used by Navy SEALs and mindfulness practitioners alike, can instantly bring a sense of calm and control.

How to do it:

1) Inhale through your nose for 4 seconds
2) Hold your breath for 4 seconds
3) Exhale slowly through your mouth for 4 seconds
4) Hold for another 4 seconds, then repeat

Even just 2-3 minutes of box breathing can lower stress levels and restore balance.

3. EFT Tapping (Emotional Freedom Technique)

Ever notice how stress feels like it’s stuck in your body? That’s because emotions don’t just exist in the mind - they manifest physically, too. EFT tapping helps release that emotional tension by stimulating specific acupressure points.

How it works:

✔ Tap on specific acupressure points (like the side of your hand, under the eyes, or collarbone) while repeating a calming phrase, such as,

“Even though I feel overwhelmed, I choose to feel calm and in control.”

✔ This technique helps regulate cortisol (the stress hormone) and rewires how your brain processes stress.

If you’ve never tried tapping before, it’s worth exploring - it’s a simple yet powerful technique that helps release your emotions from the body. Want to dive deeper into how EFT tapping can help with stress and overwhelm? Check out my detailed guide here.

4. Progressive Muscle Relaxation (PMR)

Sometimes, stress makes your body tense up without you even realizing it. PMR is a simple yet effective way to release built-up tension and signal your nervous system to relax.

How to do it:

✔ Start at your feet and tense the muscles for 5 seconds, then release.
✔ Move up to your calves, thighs, stomach, hands, and shoulders - tensing and releasing each group.
✔ By the time you reach your head, you’ll feel noticeably more relaxed and in control.

PMR is especially helpful before bed if stress is keeping you awake.

5. Journaling: Brain Dump Your Thoughts for Clarity

When your mind is overflowing, writing it all down can feel like an emotional reset button. Journaling helps you process overwhelming thoughts instead of letting them loop endlessly in your head.

Try this:

Set a timer for 5 minutes and write whatever comes to mind - no judgment, no filter. If your mind is too chaotic, use prompts like:

“What’s the biggest stressor on my mind right now?”

“What is one small step I can take to feel more in control?”

Once it’s on paper, your brain feels less pressure to hold onto everything at once.

💡 Pro Tip: If it feels right, you can even tear up the paper after writing - this can be a symbolic way to let go of those overwhelming thoughts.

Final Thoughts

Feeling overwhelmed isn’t a sign of failure - it’s a sign your mind and body need a reset. By using these five simple techniques, you can regain control, lower stress, and create space for clarity. The key is consistency - even small steps can make a big difference.

Need more personalized strategies to manage stress? Book a session with me and let’s work together to find what helps you feel your best. 💙

3. EFT Tapping (Emotional Freedom Technique)

How it works:

✔ Tap on specific acupressure points (like the side of your hand, under the eyes, or collarbone) while repeating a calming phrase, such as,

“Even though I feel overwhelmed, I choose to feel calm and in control.”

✔ This technique helps regulate cortisol (the stress hormone) and rewires how your brain processes stress.

4. Progressive Muscle Relaxation (PMR)

Sometimes, stress makes your body tense up without you even realizing it. PMR is a simple yet effective way to release built-up tension and signal your nervous system to relax.

How to do it:

PMR is especially helpful before bed if stress is keeping you awake.

5. Journaling: Brain Dump Your Thoughts for Clarity

When your mind is overflowing, writing it all down can feel like an emotional reset button. Journaling helps you process overwhelming thoughts instead of letting them loop endlessly in your head.

Try this:

Set a timer for 5 minutes and write whatever comes to mind - no judgment, no filter. If your mind is too chaotic, use prompts like:

“What’s the biggest stressor on my mind right now?”

“What is one small step I can take to feel more in control?”

Once it’s on paper, your brain feels less pressure to hold onto everything at once.

💡 Pro Tip: If it feels right, you can even tear up the paper after writing - this can be a symbolic way to let go of those overwhelming thoughts.

Final Thoughts

Need more personalized strategies to manage stress? Book a session with me and let’s work together to find what helps you feel your best. 💙

3. EFT Tapping (Emotional Freedom Technique)

How it works:

✔ Tap on specific acupressure points (like the side of your hand, or under the eyes) while repeating a calming phrase, such as,

“Even though I feel overwhelmed, I choose to feel calm and in control.”

✔ This technique helps regulate cortisol (the stress hormone) and rewires how your brain processes stress.

4. Progressive Muscle Relaxation (PMR)

Sometimes, stress makes your body tense up without you even realizing it. PMR is a simple yet effective way to release built-up tension and signal your nervous system to relax.

How to do it:

PMR is especially helpful before bed if stress is keeping you awake.

5. Journaling: Brain Dump Your Thoughts for Clarity

When your mind is overflowing, writing it all down can feel like an emotional reset button. Journaling helps you process overwhelming thoughts instead of letting them loop endlessly in your head.

Try this:

Set a timer for 5 minutes and write whatever comes to mind - no judgment, no filter. If your mind is too chaotic, use prompts like:

“What’s the biggest stressor on my mind right now?”

“What is one small step I can take to feel more in control?”

Once it’s on paper, your brain feels less pressure to hold onto everything at once.

💡 Pro Tip: If it feels right, you can even tear up the paper after writing - this can be a symbolic way to let go of those overwhelming thoughts.

Final Thoughts

Need more personalized strategies to manage stress? Book a session with me and let’s work together to find what helps you feel your best. 💙