How to Calm Anxiety When You're Already Overwhelmed
- Jessica Adams
- May 27
- 2 min read
When you’re in the thick of it — when everything feels too loud, too fast, too much — it’s hard to even know where to begin.
This is the moment most advice falls flat. "Just breathe" doesn’t land when your chest feels tight, your heart’s racing, and your brain won’t slow down.
So here’s what actually works when anxiety is at its peak — and you're already overwhelmed.
1. Start with the Body, Not the Mind
In high-stress moments, logic won’t help until your body feels safe. Anxiety isn’t just a thought — it’s a full-body experience.
Try this:
Put your hands under cold running water
Look around and name 5 things you can see
Do 10 deep belly breaths while standing firmly on the floor
These somatic cues signal safety to your nervous system.
2. Use the "3-3-3 Technique"
This grounding tool interrupts mental spirals fast:
Name 3 things you see
Name 3 sounds you hear
Move 3 parts of your body (wiggle fingers, stretch neck, roll shoulders)
This brings your awareness back to the present.
3. Shrink the Problem
When you’re overwhelmed, everything feels like a 10/10 emergency.
Ask yourself:
What’s the very next thing I need to do?
Can I give myself permission to only do that?
Breaking things into smaller steps helps anxiety feel more manageable.
4. Interrupt the Shame Spiral
Often, the worst part of anxiety isn’t the feeling — it’s the judgement that follows:
“Why am I like this?” “Everyone else can handle this — what’s wrong with me?”
Instead, try:
“This is hard, but I’m not broken.” “My nervous system is doing its best to protect me.”
Kindness calms the system faster than self-criticism ever will.
You’re Allowed to Slow Down
🌿 You don’t need to wait for a breakdown to give yourself care. You’re allowed to take up space — even in your anxious moments.
Inside my monthly coaching membership, I help high-achieving women regulate their nervous systems, break the burnout cycle, and build self-trust.
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