How to Cope When Life Feels Overwhelming.
When life feels overwhelming, it can seem as though your brain has hit capacity. Thoughts race. Sleep becomes restless. Even simple decisions, such as what to wear, what to eat, and who to reply to, feel impossibly heavy.
If that sounds familiar, you’re not alone. The truth is, there’s nothing wrong with you. You’re not lazy, broken, or weak. You’re likely experiencing a very natural brain response to prolonged stress, uncertainty, and mental overload.
As a clinical hypnotherapist specialising in neuroscience-informed mental health, I want to walk you through what’s happening inside your mind and share practical, solution-focused strategies to help you cope, recalibrate, and move forward with calm and clarity.
What Happens in the Brain When Life Feels Like Too Much
Your brain is wired for survival. When it senses a threat, real or imagined, it activates a protective system known as the fight-flight-freeze response. In modern life, that threat isn’t always a physical one. It could be:
- an overwhelming to-do list
- a demanding job
- a painful relationship
- or even internal pressure to do and be everything at once
When this kind of chronic stress builds up, the amygdala (the brain’s alarm system) becomes hyperactive. Your prefrontal cortex, responsible for logic, planning, and calm decision-making, gets hijacked. It’s like trying to think clearly while your inner alarm bell won’t stop ringing.
The result? You feel overstimulated, anxious, and paralysed. Your system is flooded with cortisol and adrenaline, even if you’re just sitting on the sofa.
This is why traditional advice like “just relax” or “think positively” rarely works, as it’s asking the brain to do something it literally can’t access when overloaded.
Signs You’re in Mental Overload (That You Might Be Missing)
Many high-functioning adults don’t recognise when they’ve slipped into mental overload. Here are some subtle signs:
- Constantly forgetting small tasks
- Snapping at people you care about
- Doom-scrolling or binge-watching late into the night
- Feeling wired but exhausted
- Being indecisive over the smallest things
- Mentally rehearsing worst-case scenarios
These aren’t flaws. They’re symptoms of a brain doing its best to cope without enough recovery time.
How to Cope When Life Feels Overwhelming (According to Neuroscience)
There’s good news: even amid chaos, you can influence your nervous system. The key is learning how to work with your brain and not against it.
1. The Power of Small Wins
When your brain is overwhelmed, big goals can feel suffocating. Instead, create quick, achievable micro-goals:
- Drink a glass of water
- Reply to just one email
- Stand up and stretch
Each time you complete a small task, your brain releases dopamine, a feel-good chemical that restores your sense of control and momentum.
2. The 90-Second Rule for Emotional Processing
So next time a wave of panic hits, stop and notice: Can I ride this wave for 90 seconds without adding mental commentary? Often, you’ll find that the sensation passes on its own.
3. Reset Through the Body
You don’t need to fix your thoughts first. Often, the fastest way to calm the mind is through the body:
- Try a cold splash of water or a short walk
- Do box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4
- Sigh out loud, it’s a natural vagus nerve regulator
4. Ask Solution-Focused Questions
Instead of asking, “Why am I like this?”, shift to:
- “What’s one thing I can do right now to feel slightly better?”
- “When was the last time I felt calm, and what helped me then?“
- “What would Future Me thank me for today?”
These small shifts activate the left prefrontal cortex, guiding you gently out of survival mode.
Why Traditional “Self-Care” Isn’t Enough (And What to Try Instead)
Many people try to cope by reaching for comfort habits like scrolling, sugar, and overplanning, but these often backfire. Others attempt “self-care“ rituals, only to find they don’t work when you’re truly overwhelmed.
Why? Because surface-level self-care doesn’t reach the deeper, primitive parts of the brain that are holding onto fear or urgency.
This is where Solution-Focused Hypnotherapy can help. It bypasses overthinking, allowing you to access a calmer, more empowered version of yourself without having to relive the past.
As a Solution-Focused Hypnotherapist based in Edinburgh and working online, I offer gentle, neuroscience-informed support to help you find calm, clarity, and momentum again.
Final Thoughts: You’re Wired for Resilience
Overwhelm is not a sign of weakness. It’s a sign of an intelligent system trying to keep you safe. When you learn how your brain operates under stress, you can start to meet yourself with understanding instead of judgment.
Remember:
- You don’t have to “fix“ everything today
- You can choose one small thing and do it gently
- You’re not alone, and your brain can change
If you’re ready to take the next step, whether through Solution-Focused Hypnotherapy Edinburgh, neuroscience-informed coaching, or simply getting curious about how your mind works, know that support is available.
Your overwhelm is not your enemy. It’s your signal. And there’s a way forward.
📍Based in Edinburgh | Specialist in Solution-Focused Hypnotherapy for Anxiety
📩 Book a consultation or explore more at https://www.eterimckenziehypnotherapy.co.uk/booking/
