Restoring flow after overwhelm

Finding balance in a demanding world: Part 4

We all have days when life spirals into chaos.

Maybe, you come home to find your teenager glued to his gaming console and he’s clearly not gone outside all day. You find out you’ve paid the wrong vendor. Your partner is acting distant and you worry there may be someone else. You’re juggling a contractor dispute while supporting a loved one through mental health challenges.

Such stresses are universal.

When days like this hit, finding your way back to balance is essential. In this post, we’ll explore how to recognize early signs of burnout, how to practice self compassion, reset, and simplify in order to restore a sense of calm and flow.

Recognize early signs

Burnout has the tendency to sneak up on you, but if you know the signs, you can catch it early and step back before it takes hold.

• Physical: Tiredness, headaches, changes in sleep or appetite.

• Emotional: Cynicism, self-doubt, loneliness, and lack of motivation.

• Behavioral: Procrastination, forgetfulness, and isolation.

Accept the overwhelm

When overwhelm hits, our instinct is to push it away. But this can add to the stress. Instead, accept it, saying to yourself: “Okay, overwhelm, you’re here.” This small act of acceptance creates space to manage your feelings instead of battling them.

Get curious

Where is overwhelm manifesting itself in your body? Do a body scan. Are you holding tension in your stomach or chest? Are you feeling expansive or restrictive?

Practice self-compassion

How you speak to yourself in moments like this is key. Use gentle, kind language. How would you speak to a friend? What do you already have that you can be grateful for? Embrace your imperfections. Try journaling to release thoughts without self-blame.

Reset

Try a reset ritual when you feel overwhelmed. This could mean unplugging for an hour, or journaling to clear mental clutter. Some of my personal go-tos are taking a walk, a calming bath or massage. You can also:

• Declutter your workspace

• Breathe deeply with your eyes closed

• Reorganize your to-do list, focusing on your top three priorities

Consider writing out your current routines to see what’s working and where small changes could help. Could you add 15 minutes for meditation, music, or exercise? Prioritize gradually; it’s trial and error.

Simplify

Focus on clarity with your tasks. Define each project clearly and understand why it’s on your list—if it doesn’t serve a purpose, consider eliminating it. Break down tasks and projects into small, actionable steps like “draft,” “buy,” “email,” or “call.” Look for tasks you can automate or delegate to free up your time.

Connect

We perform better at our jobs when we feel connected. Loneliness and isolation are terrible for productivity as they increase stress. Call a loving, non-judgmental friend. If you’re heading toward burnout, consider reaching out to a therapist.

Avoid defaulting to social media or endless videos, as these drain motivation. Instead, lean into real connections—they’ll leave you feeling supported and recharged.

By recognizing and accepting when you’re out of balance and equipping yourself with these tools, you can bring clarity and flow back into daily life.