Practical tools for managing overwhelm and anxiety.
Everyday strategies that work..
Anxiety and overwhelm is common amongst adults, especially those juggling multiple roles (I like to call them “my different hats”), expectations, and responsibilities. While feeling anxious is a natural emotion, chronic or intense anxiety can significantly impact a person’s mental wellbeing, their functioning, focus, sleep and relationships (American Psychiatric Association, 2022).
As an occupational therapist specialising in mental health and sensory modulation, I support adults in learning evidence-based strategies that help regulate anxiety and reduce overwhelm which are easy to use “on-the-go.”
Below are some practical tools that I teach, including sensory, cognitive, environmental and body-based techniques.
1. Focus on your breath
I know.. I know.. we’ve heard this time and time again. But seriously give it a try. Intentional breathing helps calm the autonomic nervous system, shifting us out of “fight or flight” and into a more regulated state (Jerath et al., 2006). Breathwork can also support emotional regulation by helping us reconnect with the body.
Try this:
Inhale for 4 seconds in through your nose, hold for 4, exhale slowly out of your mouth for 6 seconds.
Focus on breathing into your belly rather than your chest.
Try breathing with sound (e.g. a gentle “shhh” on the exhale), which adds a soothing auditory cue.
A great hack for getting my kids to do deep belly breaths is getting them to blow bubbles, but I seriously love doing it too, give it a try!! Just saying.. it’s hard to feel anxious when you’re blowing bubbles!
2. Use grounding
Grounding techniques are effective in reducing emotional distress and bringing attention away from overwhelming thoughts to the present moment (Najmi et al., 2009). These strategies can be particularly helpful during panic or rumination.
Try this:
The 5-4-3-2-1 method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Carry a grounding object (e.g., a smooth stone or textured keyring) to engage the senses when needed.
Use verbal grounding: “I am safe. I am here. This moment will pass.”
3. Create a “mini reset” ritual
Reset rituals are brief, intentional actions that signal to your nervous system that it's time to slow down. These can help shift mental and emotional gears between activities or stressful moments.
Try this:
Wash your hands slowly with warm water and scented soap.
Open a window, step outside, or change your physical location for 2 minutes.
Play your favourite song and listen to it without multitasking.
4. Move your body
Physical movement supports the regulation of stress hormones and can significantly reduce symptoms of anxiety (Stonerock et al., 2015). Movement doesn’t need to be intense; gentle, mindful movements can be just as effective.
Try this:
Stretch or do gentle joint movements (e.g. rolling the shoulders, stretching the spine).
Go for a brief walk, even if it's around the house or outside for a few minutes.
Try shaking out your arms and legs to release nervous energy.
5. Use your senses
Sensory input plays a vital role in how we respond to stress. By using the senses intentionally, we can help modulate our level of alertness or calm (Champagne & Stromberg, 2004).
Try this:
Smell: Inhale scents that you find calming by using essential oils or herbal teas (lots of people find lavender calming- I think it smells like toilet spray!)
Touch: Use textured or weighted items (e.g., a soft blanket or stress ball).
Sound: Use rhythmic music, white noise, or silence, whatever feels most regulating for you.
6. Tweak your environment
Small adjustments to your physical space can make a big impact on emotional wellbeing. Environmental strategies can reduce sensory overload and support focus and calm. I always say “if my house is messy, my mind is messy.”
Try this:
Reduce visual clutter- start with one surface like your desk or kitchen bench.
Use soft, warm lighting instead of bright overheads.
Set boundaries and limits around overstimulating environments or conversations.
7. Write it out
Journaling or even scribbling a few words on paper helps externalise internal distress and bring clarity to your thoughts. It also creates a moment of pause for reflection and emotional release.
Try this:
Write a one-sentence journal entry about how you are feeling.
Make a list of everything that's on your mind or to-do list (no order needed).
Try writing to yourself like you would do to a friend and be supportive and kind.
Final Thoughts: You Don’t Need to Do It All
When you’re overwhelmed, even choosing a strategy can feel like too much. Start by noticing one thing.. your breath, your feet on the floor, or the light in the room. Then, try one small action. These techniques are not about “fixing” you. They’re about supporting your nervous system so you can access calm, clarity, and choice.
References
American Psychiatric Association. (2022). What are anxiety disorders? https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
Champagne, T., & Stromberg, N. (2004). Sensory approaches in inpatient psychiatric settings: Innovative alternatives to seclusion & restraint. Journal of Psychosocial Nursing and Mental Health Services, 42(9), 35–44.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
Najmi, S., Riemann, B. C., & Wegner, D. M. (2009). Managing unwanted intrusive thoughts in obsessive–compulsive disorder: Relative effectiveness of suppression, focused distraction, and acceptance. Behaviour Research and Therapy, 47(6), 494–503.
Stonerock, G. L., Hoffman, B. M., Smith, P. J., & Blumenthal, J. A. (2015). Exercise as treatment for anxiety: Systematic review and analysis. Annals of Behavioral Medicine, 49(4), 542–556. https://doi.org/10.1007/s12160-014-9685-9