When everything feels like too much

There are times when everything starts to feel like too much.

The pressure of daily life can build up quietly, the cost of living, work stress, family responsibilities, constant information, and that sense that you always need to keep up. 

Your thoughts don’t seem to slow down, small things feel harder than they should, and even when nothing specific has gone wrong, something can feel off. 

It’s something I’ve come to understand over time, that feeling overwhelmed doesn’t mean something is wrong with you. More often, it means you’ve been carrying more than you realise for a while. 

When things feel this way, it’s often not just what’s happening around you, but how your mind responds to it. 

Our minds are very good at solving problems, predicting outcomes, and keeping us safe. But when there’s a lot going on, this can turn into constant thinking, analysing, worrying, trying to get on top of everything at once. 

The more we try to push difficult thoughts or feelings away, the more they seem to come back. It can start to feel like you’re stuck in your own head, trying to fix something that won’t quite settle. 

In moments like this, it can help to have something simple to come back to. 

One approach I often return to is called “dropping anchor.” It’s a way of steadying yourself in the middle of everything that’s going on — not by getting rid of your thoughts or feelings, but by giving yourself something solid to come back to. 

A simple way to practise this is through three small steps: 

A — Acknowledge what is here
Notice what’s showing up, without trying to change it. You might quietly name it to yourself: “I’m feeling overwhelmed,” or “There’s a lot going on right now.”

C — Come back into your body  (connect) 
Bring your attention to something physical: your feet on the ground, your breath, your hands, your posture. Even a small shift in awareness can help you feel a bit more present. 

E — Engage with what matters
From that place, take one small step toward something meaningful. It doesn’t have to be big; it could be sending a message, going outside for a few minutes, or focusing on the next simple thing in front of you. 

The aim isn’t to get rid of what you’re feeling. It’s to create a bit of space, so those thoughts and emotions don’t completely take over. 

If things have been feeling like too much lately, you’re not alone in that experience. 

Sometimes it’s not about fixing everything at once, but about finding small ways to steady yourself and take things one step at a time. 

And if it feels helpful to talk things through with someone, support is there. You don’t have to carry it all on your own.