How to Practice Self-Care When Overwhelmed: 7 Simple Ways
Let’s be real—practicing self-care when overwhelmed can definitely seem impossible. Almost an herculean task.
Feeling overwhelmed is rough and can make life even more difficult, especially caring for yourself. Whether it’s work stress, general life drama, or even just one of those days where everything feels like too much, it can be hard to catch a break, come back to yourself, or even just breathe.
This is why (and especially when) self-care is so important!
So if you’re struggling to practice self-care when feeling overwhelmed, then here are seven simple but effective and practical ways to help you feel a little more like yourself again.
7 tips to practice Self-Care When Overwhelmed
1. Breathe Deep and Be Present
When life gets hectic, your breathing can turn into your temporary best friend. Deep breathing exercises and mindfulness can both work wonders in helping calm your mind and body. Try the 4-7-8 breathing trick—you inhale for four seconds, hold for seven, and then exhale for eight. Then repeat until you feel calmer. It’s a bit like a reset button for your brain. Also, don’t stress about “doing mindfulness right”—even just taking a moment to sit still and notice your thoughts without judgment can help ease anxiety and nerves.
If guided meditation is more your style, try using an app like Calm or Headspace for short, stress-relieving sessions. Again, even just five minutes of deep, focused breathing can make a big difference. And if you prefer something more physical, then grounding exercises—like pressing your feet into the floor and noticing the sensations around you—can help bring you back to the present moment and yourself.
Check out this guide on mindfulness techniques for more ideas.
2. Take a Break when Overwhelmed
Sometimes, you just need to step away. Whether it’s going for a quick walk around the office or neighborhood, stretching, or blasting your favorite song, just a little time away from stress can make a huge difference. So go and do something you genuinely love—read a few pages of a book, doodle, or sip your coffee slowly instead of chugging it on the go. Just take some time and give yourself permission to take that breather—you’re not a machine, you deserve a break.
And if you struggle with actually taking breaks, then maybe try scheduling them into your day. Set a timer for 10-15 minutes on your phone for relaxation. (I’ve found that actually setting a timer actually helps me take these breaks, and also remember them in the first place when they slip from my mind.) So whether it means staring out the window, making a snack, or even just closing your eyes for a bit, giving your mind a short rest can help you come back refreshed and ready to tackle things again with a clearer mind.
Here are some quick self-care activities you can do in under 15 minutes, or simple self-care activities to enjoy at home.
3. Move Your Body
Exercise doesn’t have to mean an intense workout or going to a gym. It means activity. The whole point is just to move. To be physically active. So even light movement counts — like stretching, dancing in your living room, or taking a slow stroll — can help lift your mood and shake off stress and ease anxiety. And if you’re feeling particularly tense, remember to try rolling your shoulders, doing a few neck stretches, or even just standing up and shaking out your arms and stretching your back. Both your body and your mind will thank you.
And if you have a little more freetime, then maybe consider yoga or tai chi—both are simply amazing for stress relief while not requiring a ton of space or equipment. Even simple movements like standing up and walking around your home for five minutes can help you reset mentally and physically.
Read more about gentle exercises for stress relief here and also how to be more active during your day in 5 simple steps.
4. Set Boundaries
If you’re constantly saying “yes” to everything, it’s no wonder you’re feeling overwhelmed. It’s perfectly okay to say no (no matter how uncomfortable and difficult it might be sometimes). Seriously, though. Never hesitate to set limits on work, social plans, and even screen time. As always, if something isn’t serving you, then it’s okay to step back from it. Boundaries are a form of self-care too, and they help protect your inner peace and life balance.
If this is something you struggle with, maybe you should start by trying to identify what’s draining you the most. Is it too many commitments? Endless notifications? Unrealistic work demands? Once you pinpoint the stressors, then take small steps to set limits. Try muting notifications for an hour, declining one extra task, or even setting “no phone” hours in the evening. Even small boundaries can make a big difference in your mental well-being.
Learn more about how to set healthy boundaries here.
5. Be Kind to Yourself (and Get Some Rest)
Self-care when overwhelmed isn’t just about doing things—it’s also about allowing yourself to rest. To reduce your load. If you need a nap, then take one. If you want to curl up with a cozy blanket and do nothing for a bit, then again, that’s totally fine and you should totally go for it. Also, you should try talking to yourself with kindness and patience. Imagine what you’d say to a friend going through a tough time, and then treat yourself the same way. Life is hard – you deserve some compassion and kindness too!
And if resting feels like a luxury, then maybe try reframing it as a necessity instead. It might help. Remind yourself that both your body and mind actually need downtime and rest to function well. Also, a well-rested you is a happier, less overwhelmed (and more productive) you. You can even consider creating a bedtime routine that helps you slow down and signals to your body it’s time to wind down—turn off screens, dim the lights, drink some tea, or do some light stretching before bed.
Check out this guide to create a bedtime routine for better sleep and relaxation.
6. Declutter Your Space
Don’t ignore the importance of your living and working spaces! Your direct environment plays a big role in how you feel. If your space is cluttered, it can definitely add to the mental chaos. Take a few minutes to tidy up—clear off your desk, make your bed, or even organize a small corner of your home to feel cozy and stress-free. Even a tiny bit of cleaning can help you feel more in control and less overwhelmed.
Also, an important reminder: Don’t try to aim for perfection—just start small. A five-minute decluttering session can be enough to already make your space feel lighter and your mind clearer.
If you need a little guidance, try these simple decluttering tips to create a calming space, and How to create a stress-free home in 5 simple steps.
7. Stay Connected and Talk It Out
When you’re feeling overwhelmed, it is also primordial to try to not bottle it all up. (Even if it can appear alluring.) Maybe you can reach out to a friend, or a family member, or even a support group if you have access to one. Talking about your stress with someone who listens can be incredibly helpful and stress-relieving. It’s also a good way to remind you that you’re not actually alone, and also helps put things into perspective.
And in case talking feels too overwhelming for you at the moment, go for something easier. Send a quick text instead, or a vocal message – these can also be small steps in the right direction. The key here is connection. Connection is crucial for emotional and general well-being, so don’t be afraid to lean on your support system when you do need it.
Here’s how to build a strong support network for tough times.
Final Thoughts
Life can be rough and stressful at times, even more so when you’re feeling overwhelmed, but taking small steps toward self-care can definitely help you and make a huge difference.
So whether it is practicing some deep breathing, taking a break to clear your mind, moving your body around for a bit, or setting boundaries, and even just giving yourself permission to chill for some time, all these simple little self-care habits can help you when you’re feeling overwhelmed to make you feel more in control, balanced, and relaxed.
An important thing to remember: self-care is never selfish — on the contrary. Self-care is essential for your health as well as your well-being and happiness. So go ahead, and don’t hesitate to prioritize yourself and what you need. No matter how difficult or rough things currently are – You got this!
So this is it for tips to practice self-care when feeling overwhelmed.
What are your go-to self-care hacks when you’re feeling overwhelmed or super stressed? Please, don’t hesitate to drop them in the comments, or simply share other thoughts — I’d love to hear them!
As always, I hope you have a nice day (or evening, depending on when you’re reading this) and remember to take care of yourself: life is rough and you deserve some kindness and patience and to care for yourself.