10 Ways Reset Your Mind When You’re Feeling Overwhelmed

Summer is supposed to feel light and carefree—but let’s be real: motherhood doesn’t take a vacation. Whether you’re juggling kids home all day, buzzing through summer travel chaos, or simply trying to find a quiet moment for yourself, it’s easy to feel overwhelmed. Want to know how moms can feel less overwhelmed? It’s actually possible…keep reading for 10 ways to reset your mind.

It’s only the middle of July and I am currently packing for our third trip this summer. I’m not complaining we are leaving again, but I will say I’m a mess. It’s not easy to be packing/unpacking/doing laundry/making lists while managing normal day to day tasks with three kids asking, “What are we doing today?” My inner dialogue is “WTF. Don’t forget!” all while I try to be nice to everyone around me.

As someone who has suffered from an anxiety disorder for 20 years, I firmly believe in using what I have learned in therapy during the craziest moments. It’s not just accessing strategies for coping with anxiety, but also coping with overpowering emotions. Today I am sharing different ways to reset your mind when you’re feeling overwhelmed or stressed.

How do you know if you are overwhelmed?

Feeling overwhelmed is not a mental health diagnosis. It is, however, a tough state to manage. Sunday scaries? You think about what you need to do before a trip and the breath goes out of your lungs? Back to school preparations making you sweat? We all experience stress, but when emotional stress becomes extreme it can cause unpleasant symptoms and make every day life very difficult.

Irrational thoughts, mental slowness, and trouble concentrating are three of many signs you may be feeling overwhelmed. Headache, chest heaviness, dizziness, fatigue, body aches, and shortness of breath are some physical signs of being overwhelmed. While the effects of being overwhelmed vary from person to person, the overall feeling is the same. And it sucks.

There are times when I feel so overwhelmed that I fear I cannot function in certain circumstances. My inner need for control goes hand in hand with my anxiety disorder; so I become easily stressed if I cannot control a situation.

For example, whenever I am preparing to go on a family vacation, I usually wind up crying or fighting with my husband. There is so much that needs to be done before leaving for a trip, including packing for myself and three children and tidying up the home. All with a toddler in tow. It is inevitable that I will encounter an uncontrollable factor and lose control of myself. As my heart starts to race, my body temperature rises and my mind feels like it’s filling with foggy air.

In the past, these overwhelming feelings would trigger a panic attack or angry outburst. Nowadays I know how to avoid the worst outcome by resetting my mind. It always starts with walking away (and I am thankful for a partner who understands my need to flee the madness for a moment).

10 Ways Reset Your Mind When You’re Feeling Overwhelmed

Even though there isn’t a permanent way to turn off the ability to feel overwhelmed, there are ways we can redirect our thinking to stop ourselves from spiraling out of control. Bonus: Keep reading for 5 ways to obtain a Mom Reset.

1. Brain Dump – Write down everything that is overwhelming. Sometimes when you can actually see what’s on your mind it doesn’t seem as hard to handle.
2. Break Things Down – Overwhelm can come from too much future thinking. Make a list of things you need to do and choose to do the easy things first. Then do one hard task at a time. For the tasks you cannot do in the moment, try breaking it down into the next step, the next decision, the next moment, and it will feel easier to manage.
3. Change Your Surroundings – Whether it’s a different room or location, walk/drive/run away from your current situation. Sometimes all you need is a change of scenery to reset your mind.
4. Dance, Sing, Exercise, Be Silly, MOVE and BLAST THE JAMS. Or maybe do any of the above in silence. Try a 5-10 minute guided meditation.
5. Hug someone or something. As well as being able to ease levels of anxiety, hugging creates a feeling of relaxation, due to the increased levels of oxytocin and serotonin
6. Ditch the negative self-talk! Kind, gentle, encouraging words do so much more than self-criticism.
7. Cold Shock –Put your face in a bowl of ice water or splash cold water on your face.
8. Ask for Help – there is nothing wrong with asking for help in an overwhelming situation.
9. Try the 4 Ps: Pause, Partake in something calming, Purpose remember your ‘why,’ and Plan your next steps. (source)
10. Speak with a therapist – if you’re constantly feeling overwhelmed, contact a mental health specialist. There could be something deeper going on and they are licensed to help you through it.

Bonus: 5 Ways to Reset as a Mom This Summer

1. Set aside time for a Mom-Hour: I’m thinking happy hour – not necessarily with spirits – but a set amount of time reserved for Mom to be alone.
2. Pick a weekly RESET day: Some people enjoy Sunday evenings as a time to plan weekly meals or schedule kid activities, while others thrive on Saturday mornings. Choose a weekly day/time to plan out the coming days ahead so you’re not scrambling on Monday.
3. SAY NO – Simplify your schedule by saying NO to non-essential plans that don’t feel good. The pressure to have a perfect summer can be overwhelming – just remember downtime is important.
4. Establish a joyful family ritual and perform it daily. Shared meaningful connections, like a morning/nighttime hug, dance party, sing-along, etc can be profoundly grounding for everyone.
5. Hydrate and find sunlight early in the day. Studies show getting sun in the morning can be an easy way to improve our sleep quality and enhance our mood and mental health throughout the day.

Almost everything will work again if you unplug it for a few minutes – including you.

Anne Lamot – I Am Fearless Soul