RESOURCES I REACH FOR WHEN EVERYTHING FEELS LIKE TOO MUCH
As a therapist and business owner who usually has 73 tabs open at all times, sometimes I need to do something other than just ~take a deep breath~. That's one reason I really love resources. They give us options to turn to depending on what we need and how much we're able to support ourselves in that moment.
When I'm overwhelmed, I usually need different things on different days. Sometimes I need to get everything out of my head, sometimes I need to reduce the sensory input around me, sometimes I need something to guide me through slowing down, and sometimes it's figuring out what I can put DOWN. Here are eight resources I love to turn to when things feel just a little too much, and all of them live in my mental health resource database.
NODPOD SLEEP MASK
This is basically a weighted blanket for your eyes, and I LOVE mine. When everything feels like too much, I reach for it to help me block out all the sensory input and give my body a break. You can find the Nodpod sleep mask here.
CALM'S BREATHING GUIDE
Most of the time I can guide myself to breathe and slow my body and mind on my own. But when I can't, I love having something to guide me through my breathing, and for that something to be SIMPLE. Calm's free Breathe guide is exactly that.
BRAIN DUMP PRINTABLE
When I have 800 things floating around in my head, I need to get them OUT before I can figure out what actually needs my attention. This printable has sections that line up perfectly (for me) with what I want and need to remember, so nothing gets lost while I sort it all out. You can find the ADHD Brain Dump Printable in the SshaDesigns Etsy shop.
TAKE OUT THERAPY PODCAST EPISODE
This mini episode from Rebecca Hunter, MSW, walks you through a simple, body-based practice to help slow things down when your brain feels like it's going a million miles an hour. It's short enough to listen to in the middle of a hard day. Look up "Get Out Of Overwhelm In 2 Minutes Flat! Stop Overthinking Spirals Using Neuroscience" on the Take Out Therapy podcast wherever you listen.
SELF-COMPASSION BREAK BY DR. KRISTIN NEFF
I don't know about you, but overwhelm can turn into "why can't I handle this?" REALLY quickly for me. I love Kristin Neff's self-compassion work in general, and this exercise specifically helps you pause, acknowledge what's genuinely hard and figure out what kindness toward yourself might look like in that moment. You can try the Self-Compassion Break here.
LEAVES ON A STREAM MEDITATION
This ACT exercise is one I use when my brain is giving a liiiiittle too much time and attention to all the thoughts that come along. Instead of trying to make the thoughts stop, you practice noticing each one, putting it on a leaf and watching it float downstream. You can listen to Helen Beynon's Leaves On A Stream meditation on Insight Timer.
OFFLOADING YOUR MENTAL LOAD
Sometimes overwhelm isn't something we need to learn how to tolerate better, it's a sign that we're carrying TOO MUCH. I love this article because it talks about the invisible work that goes into remembering, planning and anticipating everything, then gives tangible ideas for actually taking some of that weight off your brain. You can read Is Your Brain at Capacity? Here's How to Offload Your Mental Load on Calm's blog.
WANT MORE RESOURCES LIKE THESE?
All eight of these live in my mental health resource database, along with 2,000+ other resources across 220+ topics. I've been compiling them for YEARS, and having them all in one place means you're not starting from scratch when you're already overwhelmed. And if overwhelm is showing up a lot for you lately, my page on therapy for anxiety might be a good next read.
If you want a whole library of resources like these in one place, explore my mental health resource database →. And if you'd like support beyond resources, I offer online therapy in Alaska, Arizona, Texas, Utah & Washington.