How to Stop Overthinking and Take Control of Overwhelm: Stress Management That Works

How to Stop Overthinking and Take Control of Overwhelm: Stress Management That Works

Let’s be honest - feeling overwhelmed doesn’t always look like chaos.
Sometimes it looks like a tidy house, a full calendar, and a smile that says, “I’m fine.”

But underneath?
You’re running on empty.
You can’t focus.
And your mind won’t stop spinning.

If you’re stuck in a cycle of overthinking or feel like your brain just won’t give you a break, you’re not alone.
And more importantly, you're not broken.

First, Let’s Talk About the Signs of Mental Overload

Before you can manage stress, you need to know when it’s happening - especially when it doesn’t feel like “traditional” burnout.

Here are some early signs of mental overload to watch for:

• Constant second-guessing and rethinking the same decisions

• Feeling foggy, detached, or unusually emotional

• Being productive but never feeling “done”

• Trouble sleeping or winding down at the end of the day

• Irritability over small things that wouldn’t usually bother you

Recognise yourself in any of these? That’s your cue: something’s asking to shift.

Why We Overthink (and How It Backfires)

Overthinking feels productive - like you're being thorough.
But what it really does is drain your clarity, steal your time, and keep you stuck in the same loop.

As a coach, I often see smart, capable women stuck in decision paralysis or emotional burnout - not because they’re weak, but because they’ve never been taught to stop the mental spiral.

The good news? You can break the pattern. And it doesn’t have to take hours of journaling or meditating.

3 Quick-Start Tools to Manage Stress and Reduce Overwhelm

These aren’t just wellness buzzwords. They’re real tools you can try right now - no fluffy advice, just strategies that work.

1. The 3-Minute Brain Dump

What it is: A timed, unfiltered mental unload.
Why it works: Gets clutter out of your head and onto paper, fast.

→ Set a timer for 3 minutes. Write down everything you’re thinking, worried about, or trying to remember. No structure, no grammar - just dump it all out.

2. The Overwhelm Audit

What it is: A quick self-check of what’s on your plate.
Why it works: Helps separate “what matters” from “what’s noise.”

→ List everything you’re currently responsible for. Then mark:
🔹 What actually needs you
🔸 What can wait
🔻 What you can delegate or let go

3. The Rule of One

What it is: A mindset shift for doing less, better.
Why it works: Creates traction and clarity when everything feels important.

→ Ask: “What’s the one next thing that matters most right now?”
Just do that.

You Don’t Have to Stay in Survival Mode

If any part of this hit home - know this: you don’t have to keep pushing through alone.

There are ways to clear the fog.
To think clearly again.
To feel like yourself again.

That’s exactly why I do exactly what I do- provide a supportive space for women who are carrying a lot, navigating change, or simply ready for something different.

✨ You don’t need a crisis to benefit from coaching. You just need a desire for things to feel better than they do now.

Curious if coaching might be for you? Book a free 30 min Clarity Call now!

Ready to Take One Thing Off Your Plate?

Grab the free Mini Clarity Workbook here - a simple resource to get out of your head and into action.