Exactly what to do when you feel completely overwhelmed
We all know that sinking feeling: the heart races, your chest tightens, your thoughts run in circles, and suddenly nothing makes sense. When overwhelm lands, it doesn’t feel like a mood — it feels like the weight of the whole world is on you.
Here’s the first important truth I want you to hear: this feeling is temporary. It’s not an accurate reflection of your life or who you are. It’s your nervous system sending an alarm that it’s had enough. That alarm is important — don’t dismiss it — but it’s also something you can respond to, not be controlled by.
Below are three grounded, embodied practices I use (and teach) with clients to move from panic to clarity fast. Do them in the exact order below, and stay with each step long enough to notice a shift. I promise: small, deliberate actions create big changes.
1) The “Oh My God” Points — quick grounding that actually works (1–2 minutes)
When you feel overwhelmed, your body is telling you there’s danger. The “Oh My God” points are simple touch points that signal safety to your nervous system so it can start to let go.
How to do it:
Sit comfortably. Rub your hands together for a few seconds to warm them and bring attention into your body.
Place one hand gently on your forehead — like the moment you realize you forgot something. That’s why we call them “Oh My God” points.
Hold the spot and breathe normally. Stay there until you notice one of these signs: a yawn, a deep sigh, a pulsing sensation in your head or forehead, or your thoughts drift to something else. This can take 30 seconds to a couple of minutes.
If the feeling hasn’t changed, switch hands or add the palm knot (press the fleshy area at the base of your thumb) and repeat.
At first you might feel the racing may continue — that’s okay. If you stay present without trying to “fix” it, your body will often release tension by itself. You may feel warmth, a small wave of calm, or the urge to swallow or sigh. That’s the nervous system shifting.
2) EFT Tapping — move the emotion through the body (3–5 minutes)
Tapping combines gentle somatic stimulation with mindful language. It acknowledges what’s here without feeding the story, and that makes the charge melt faster.
How to do it (short script):
Start at your chest (sternum). Tap gently and say: “I feel so heavy. I feel overwhelmed.” (Repeat 6–8 taps.)
Top of the head: “I choose to love myself even though I feel [name the sensation — for example: dizzyness, heaviness].”
Inside the eyebrows: “I choose to transmute this overwhelm into something better.”
Under the eyes: “I embrace every feeling that comes up.”
Under the nose: “Whatever happens, happens for a reason. I am open to the opportunities here.”
Under the mouth: “I accept myself in every moment, no matter what.”
Collarbones: “I choose peace. I choose trust. I choose to feel empowered.”
Finish at the chest: “And so it is.” Take a deep breath in and sigh it out.
Speak your words softly or inwardly — don’t worry about getting them “right.” Naming the sensation (tightness, buzzing, fog) makes the nervous system feel heard, and that alone reduces the intensity.
3) Higher-Self Connection — restore perspective & inner safety (3–7 minutes)
Overwhelm often disconnects us from our broader knowing. This brief visualization reconnects you with a calm, loving perspective inside you — the one that always has your back.
How to do it:
Sit or lie down. Close your eyes and soften your jaw. Breathe slowly.
Imagine a bright, warm lamp of light centered at your heart. Let it expand, bathing your whole body. Feel warmth, steadiness, and presence.
Picture a larger version of you above — wise, tender, and unfazed. See her look down at you with unconditional love and complete trust. Imagine she knows all your dreams and gently says, “I’ve got you.”
Allow a few minutes of this presence. Feel what support feels like in your chest, throat, and belly. Anchor a word like “held”, “safe”, or “beloved.”
This exercises reminds your nervous system that you are part of a larger story — not trapped in the current moment. That shift in perspective often lowers arousal and creates space to think clearly again.
Bonus: How to make decisions — use your body’s wisdom
When overwhelm makes life fuzzy, decisions feel impossible. I use a gentle body-testing method to help clients cut through mental noise and reveal what their body actually knows.
Quick version (practical & safe):
Ground first. Do one round of the “Oh My God” points and a 5-5-5 breath (inhale 5s, hold 5s, exhale 5s, hold 5s). Make sure your nervous system is reasonably calm.
Calibrate your yes/no. Stand tall, feel shoulder-wide apart. Think of a clear “yes” choice (e.g., “I choose X”). Observe the body’s micro-movement: do you feel a pull forward? That’s classically the YES signal. Then think of a clear “no” choice and again, see where your body leans to ( normally backwards ) ****for some people in extreme stress, the signals might be reversed, meaning: Falling forward is a NO and backward a YES..if that is the case, don’t worry. You can still use this tool for decision making, just take the reversed signals as a sign to REALLY work on lowering your stress levels and calming down. If you need help with starting, send me a message!
Ask simple, aligned questions. Keep them concrete: “Will this choice support my wellbeing in the next month?” or “Does this decision align with my highest self right now?” Make it short, simple and phrase in a way that your body can answer with a YES / NO.
Trust the small signal. Your body often gives a quiet, consistent nudge rather than loud drama. If the answer is mixed, ask for a small test step you can commit to for one week. If peace grows, continue; if not, take a break.
Write & reflect. After testing, journal one sentence: “My body’s answer was ___.” Notice how your mood shifts after committing to the embodied answer.
How to make these practices a habit?
Start small. Commit to one short ritual (e.g., OMG points + 1 minute tapping) once a day for a week.
Anchor to an existing habit: after your morning coffee, do your 60-second pause.
Keep a “reset” card in your wallet with the three steps so you can use them on the go.
Journal quick notes after each practice — even one sentence — to build awareness of what helps.
Want the full decision-making tool (free)?
If you’d like the full step-by-step video on this Decision making method I teach, I made a short, guided gift for you: SOUL YES is a minicourse that walks you through my favorite ways to make decision in a simple, but always aligned, way.
Claim your free Decision-Making Guide here:
👉
If you’d like more support
If this resonated, here are a few ways I can hold you further:
THE SOFT RESET — a gentle program with daily audios and practices to regulate your nervous system so overwhelm becomes less frequent and less intense.
TOOLS OF TRANSFORMATION — a library of short practices (tapping, breath, visualizations) you can use any time.
1:1 Spiritual Mentorship — personalized work to clear the deeper blocks and create lasting, embodied shifts.
Overwhelm is not a failing — it’s a message. When we stop treating it like an enemy and instead respond with curiosity and grounded practice, we create a different life: more clarity, more choice, and more ease. Start with a tiny pause today — your nervous system will thank you.
With all the love,
Anna
