Lately, I feel like I’ve been doing the absolute most.
Between extracurriculars, work, school, my social life and trying to have some semblance of “me time,” there are some nights when I finally get in bed and realize I have spent the entire day doing something for somebody or something else.
And then you get so overwhelmed you just cry.
Not every night, obviously, but there have definitely been nights where I’m sitting there thinking, How am I supposed to keep doing all of this?
The reality is, we’re young and we can’t do everything at once.
A lot of us get so used to being busy that we forget to ask ourselves if we’re actually okay. You can be checking things off your to-do list all day and still feel completely mentally drained by the time you get home.
Sometimes, even when I finally have the chance to sit down, I feel guilt for doing nothing.
But I’m learning that rest is not wasted time.
Sometimes, you really do just need to step away from reality for a minute.
Feeling overwhelmed doesn’t automatically mean your entire life is falling apart. Sometimes, it simply means you have too many responsibilities, decisions, notifications, expectations and unfinished tasks all at once.
And it’s time to be honest: We need rest.
According to the American Psychological Association 2023 Stress in America survey, 34% of adults ages 18 to 34 rated their average stress between an eight and ten on a ten-point scale.
Stress can also affect more than your mood. The CDC says chronic stress can contribute to trouble concentrating and making decisions, changes in appetite and energy, sleep problems and physical symptoms such as headaches and stomach issues.
If everything has started to feel like too much, here are five ways to reset:
1. Do a mental dump before trying to fix anything
When I feel overwhelmed, one of the first things I do is write everything down.
Before a new week starts, I usually make some type of schedule because otherwise everything starts overlapping onto each other. I have meetings, extracurriculars, work and personal plans competing for the same time slot, and I’d rather figure that out on paper than realize I’m double booked five minutes before something starts.
Take 10-15 minutes and write down everything you’re carrying: assignments, work, texts you need to answer, appointments, errands, relationship issues, financial worries, or anything else taking up space in your mind.
Then separate your list into four categories:
– Must do today
– Can wait
– Not a priority yet
– Can ask someone else for help with
Seeing everything outside of your head can make your responsibilities feel more manageable. You may even realize that some of the things stressing you out aren’t urgent and you don’t necessarily need to do everything all at once.
Sometimes you just need to figure out what deserves your attention.
2. Give yourself permission to do absolutely nothing
This is probably one of the hardest things for me.
When I’m overwhelmed, my first instinct is usually to keep going. If I’m already stressed, why would I stop?
When I’m overwhelmed, my first instinct is usually to keep going. If I’m already stressed, why would I stop?
But that usually makes me more exhausted.
A reset doesn’t always mean doing more. Sometimes it means stopping the constant stream of information coming at you.
Between social media, text messages, emails, group chats and notifications, there is always something competing for your attention.
Instead of doomscrolling during your downtime, put your phone and Do Not Disturb. Take a shower, make something to eat, go outside or simply sit somewhere quiet. Give yourself at least 30 minutes where you don’t have to respond to anyone.
There is always going to be another email, assignment, meeting, or something that needs to be done. If I respond to every single thing the second it appears, I’m never actually going to get a moment to breathe.
Taking a break isn’t being unproductive. Sometimes it is exactly what allows you to return to your responsibilities with a clearer head.
3. Reset your physical environment
When you’re already overwhelmed, the last thing you probably want to hear is “clean your room.”
But hear me out.
Your surroundings can sometimes add to the feeling that everything is out of control.
Give yourself 20 minutes.
Throw away the trash. Put your clothes in the hamper. Clean your desk. Make your bed. Put things back where they belong.
You don’t have to make everything perfect. Just make your space feel a little less chaotic.
If you have time, change your sheets or wipe down your main surfaces.
The goal isn’t perfection. It’s creating a space that feels a little easier to exist in!
When everything else feels overwhelming, completing one small task with a clear beginning and end can give you a sense of control.
4. Get your body back into a basic routine
When life gets hectic, the first things I tend to neglect are the things that should probably be non-negotiable.
Sleep? Suddenly optional.
Eating? “I’ll do it later.”
Moving my body? Forget about it.
When I’m in a constant state of doing, I have to remind myself that I don’t need to completely reinvent my life. I just need to take care of the basics.
Get some sleep.
Eat an actual meal.
Go outside and take a walk.
It sounds ridiculously simple, but sometimes simple is exactly what you need.
The goal isn’t to become the most productive version of yourself overnight. It’s to give your body some stability while your mind catches up.
5. Stop trying to handle everything alone
One of the hardest parts of being overwhelmed can be admitting that you need help.
Sometimes you just need to call your friend and say, “Girl, let me tell you what happened.”
Maybe you need to call your mom. Maybe you need to talk to your roommate.
Or maybe you just need somebody to listen while you rant for twenty minutes.
According to the APA, 62% of adults said they don’t talk about their stress because they don’t want to burden others. At the same time, 47% said they wished they had someone to help them manage their stress.
Sometimes we are all walking around thinking we have to figure everything out by ourselves when there are people who would probably be more than willing to help.
You are not a machine.
You cannot keep biting off more than you can chew and then get mad at yourself because you’re struggling to swallow it all.
You don’t have to delete every social media app, quit your job or completely change your life every time you’re overwhelmed.
Sometimes a reset is much smaller.
It can be putting your phone down for an hour, cleaning your room, writing down everything that’s been stressing you out, getting some sleep or admitting that you need help.
The point of a reset isn’t to make your life perfect. It’s to give yourself enough space to breathe, regroup and decide what comes next.
And if feeling overwhelmed becomes persistent or begins interfering with your everyday life, consider reaching out to a mental health professional or another trusted source of support.
Sometimes you don’t need to do more.
Sometimes you just need to pause and get away from reality.