How to Manage Overwhelm and Get Back in Control — Lessons from the Touchline
Feeling Overwhelmed? You’re Not Alone
We’ve all been there — that crushing feeling when your to-do list is a mile long, deadlines are looming and your brain feels like it’s running in circles. Overwhelm doesn’t just drain your energy; it can freeze you in place, making it even harder to get things done.
In professional sport, athletes face immense pressure, but what sets the greats apart is how they manage that overwhelm and stay focused under fire. Here are three powerful strategies inspired by sports psychology to help you regain control and reset your mindset.
1. Pause and Breathe — Reset Your Nervous System
Before you tackle your tasks, take a moment to pause. Deep, slow breathing — like inhaling for four seconds, holding for four, and exhaling for six — calms your nervous system and clears mental fog.
Athletes use this technique during timeouts and breaks to regain focus. You can do the same during your busiest moments.
2. Break Your Day Into Manageable Segments
When overwhelmed, it’s tempting to try to fix everything at once. But elite athletes know the power of breaking big challenges into smaller, manageable parts — like focusing on one play at a time in a game.
Plan your day with clear time blocks or focus sessions. Aim to complete one task or batch similar tasks together. This chunking reduces overwhelm and increases productivity.
3. Reflect and Adjust — Embrace the Halftime Mindset
Half-time isn’t just a break in the game; it’s a chance to reflect on what’s working and what needs changing.
Take time during your day — or at the end of it — to review your progress. Celebrate your wins, however small, and adjust your plan for the next steps. This reflection fuels growth and resilience.
Final Thoughts
Overwhelm is a signal, not a stop sign. Like the best athletes, you can learn to manage pressure, reset your mindset and keep moving forward with clarity and confidence.
Try these three strategies today and notice how they change your energy and focus. Your goals are closer than you think — one small step at a time.
Want more practical mindset and productivity tools? Check out my Self Belief Reset workbook and Goal Setters Game Plan for step-by-step guidance designed to help you build confidence and stay consistent every day.