How to Manage Overwhelm and Get Back in Control
Overwhelm is a feeling we’ve all experienced, especially in today’s fast-paced world. I’ve faced it many times myself during my 20 years working behind the scenes in professional sport — juggling tight deadlines, high expectations and the constant pressure to perform. What I’ve learned is that overwhelm isn’t a sign of failure; it’s a signal that your mind and body need a reset.
When overwhelm hits, it’s easy to freeze or panic, but the best way out is to slow down and regain clarity. Here are some practical steps that helped me—and countless athletes and professionals I’ve supported—get back in control:
1. Pause and breathe
The simplest and most immediate way to calm overwhelm is to pause and take a few deep, intentional breaths. This activates your parasympathetic nervous system, which helps reduce stress and clears your mind. Try breathing in for 4 seconds, holding for 4, and exhaling for 6. Repeat this a few times until you feel calmer.
2. Break it down
Looking at your entire to-do list or the big picture can feel crushing. Instead, focus on the very next step you can take. Breaking your tasks into small, manageable chunks makes progress feel achievable and stops your mind from spiraling.
3. Prioritise what matters
Not all tasks are created equal. Ask yourself what really moves you toward your goals or aligns with your values. Let go of less important tasks or delegate where you can.
4. Schedule downtime
Rest and recovery aren’t luxuries — they’re essential for productivity and mental clarity. Plan breaks, short walks, or moments of mindfulness throughout your day.
5. Use mindset tools
In the sport world, mindset resets are routine. Use tools like journaling, positive affirmations, or guided meditations to reset your thinking and refocus.
Personally, I rely on a few key routines when overwhelm strikes: a quick breathing exercise, journaling to clear my head, and prioritizing one thing I can complete immediately. These simple habits have helped me stay grounded through high-pressure moments and can do the same for you.
If you want to build a toolkit to manage overwhelm and strengthen your mindset, my Self Belief Reset program is designed to give you exactly that—practical, easy-to-use strategies to regain control and confidence.
The Self Belief Reset is your powerful workbook designed to help you: Let go of the doubts that are holding you back Reconnect with your strengths, values and wins Build unstoppable momentum from the inside out Hit the 'sign up' button to go through to the payment section