Feeling overwhelmed can happen to anyone. School, college, university, friendships, family responsibilities, social media and everyday pressures can all build up and leave you feeling stressed, exhausted or like everything is becoming too much.
When you’re overwhelmed, it can be tempting to either try and ignore it or to try to fix everything at once. However, small actions are often more realistic and can help you regain a sense of control. While these 5 tips won’t solve every problem, they may help make difficult moments feel a little more manageable.
1. Focus on the Next Step, Not the Whole Mountain
When we have a lot of tasks to get done, worries or responsibilities, our brains can start treating everything as one giant problem. This can make us feel stuck before we’ve even started.
Instead of focusing on everything that needs doing, try making yourself a list and prioritising the more important tasks first and leaving less urgent things until another time or day. Ask yourself: ‘What’s the next thing I need to do?’
Maybe it’s replying to one message, tidying your room or spending ten minutes on an assignment. Breaking things into smaller steps can make challenges feel more achievable.
Research suggests that breaking larger goals into smaller, manageable tasks can help reduce stress and improve motivation (American Psychological Association, 2023).
2. Put Your Phone Down for a Few Minutes
Social media can be a great way to connect with others, but when we’re already feeling overwhelmed, constant notifications, comparisons and information can sometimes add to the pressure.
Even taking a short break from your phone can help create some mental space.
A report by the Royal Society for Public Health (2017) found that social media use can negatively affect young people’s wellbeing, particularly in relation to anxiety, sleep and self-esteem.
Sometimes simply putting your phone in another room for twenty minutes can make a world of difference.
3. Get Outside, Even for Five Minutes
When life feels overwhelming, getting fresh air is often one of the first things people stop doing. However, a short walk, sitting in a garden or simply stepping outside can help break the cycle of stress.
Research from the charity Mind (2021) highlights that spending time in nature can improve mood, reduce stress and support overall wellbeing.
You don’t need to go on a long hike or run. Five minutes outside is still five minutes more than none.
4. Talk to Someone You trust
Many young people feel like they should deal with everything on their own. However, sharing how you’re feeling with someone you trust can help lighten the emotional load.
This could be a friend, family member, teacher or another trusted adult.
Research by the Mental Health Foundation (2024) suggests that strong social connections play an important role in protecting mental wellbeing and helping people cope during difficult times.
You don’t have to have the perfect words. Simply saying, ‘I’m feeling a bit overwhelmed at the moment’ can be enough to start the conversation.
5. Give Yourself Permission to Rest
Many young people feel guilty when they’re not being productive. Whether it’s studying, working, creating content or keeping up with responsibilities, there can be pressure to always be doing something.
The reality is that rest should not be a reward that you earn after burning yourself out. Rest is something that helps you function in the first place.
The Mental Health Foundation (2024) highlights that rest and recovery are important for maintaining both physical and mental wellbeing.
Taking a break doesn’t mean you’re lazy. It means you’re human.
Conclusion
Feeling overwhelmed doesn’t mean you’re failing, weak or incapable. It usually means you’ve been carrying a lot for a while.
You don’t need to have everything figured out today. Sometimes the most helpful thing you can do is focus on one small step, one conversation or one moment of rest.
If you’re struggling, remember that support is available and you don’t have to face things alone.
References
American Psychological Association. (2023). Stress effects on the body. American Psychological Association. https://www.apa.org/topics/stress/body
Mental Health Foundation. (2024). Stress. Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress
Mind. (2021). Nature and mental health. Mind. https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/
Royal Society for Public Health. (2017). #StatusOfMind: Social media and young people’s mental health and wellbeing. Royal Society for Public Health. https://www.rsph.org.uk/our-work/campaigns/status-of-mind.html
