How to Recognise & Prevent Overwhelm
We’ve all been there—at first, stress feels manageable. You push through, telling yourself it’s just a busy season. But then, anxiety creeps in.
The tension lingers. Sleep feels restless. Your mind won’t switch off. Before you know it, overwhelm takes over and even the simplest tasks feel impossible.
This doesn’t happen overnight. It builds, layer by layer, until your body finally says, “Enough.” Burnout and panic attacks aren’t random—they’re the result of all the things—situations, challenges, and unresolved moments—that have stacked up over the years, set aside but never truly dealt with, until they can’t be ignored anymore.
But here’s the thing: You don’t have to wait for that breaking point. The earlier you recognise the signs, the easier it is to shift course before stress takes over.
In this article, we’ll break down the stages of stress and burnout—so you can tune into what your mind and body are telling you—because they are trying to tell you something! More importantly, you’ll learn how to step in early and take back control before exhaustion becomes your norm.
1. The Initial Stage: Stress → Anxiety → Overwhelm
It always starts small. A deadline creeping up, an unexpected challenge, a to-do list that never seems to end. You tell yourself to push through—just keep going. But then, your mind races at night. Your shoulders stay tense. Even the simplest tasks start to feel impossible.
Burnout doesn’t happen overnight. It builds, slowly and quietly, until one day, it’s too much. The first wave begins here—when stress turns into anxiety and eventually, full-blown overwhelm.
a. Stress: Your Body’s Early Warning
What it feels like:
- Tightness in your shoulders and jaw—when you start feeling like the world is on your shoulders and no matter what you do, the weight doesn’t seem to lift.
- Mild headaches or digestive discomfort.
- A growing sense of pressure that feels manageable for now, because you’re still managing to get some sleep—though it’s only a few hours here and there.
What your mind is saying:
- “I have so much to do”.
- “I just need to get through this”.
- A constant mental checklist running in the background and you feel like you have to do it all on your own, convinced that asking for help is just one more thing to manage.
What to do: Pause, don’t push.
Stress is your body’s way of saying something needs to shift. But too often, we ignore it—convinced that pushing through is the solution. After all, we’ve been praised for powering through, so it feels like the answer to all of our problems. But in reality, it only takes us further away from what we truly need.
Try this: Box breathing to reset your nervous system.
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for 4 seconds.
Repeat a few times and notice the shift—it’s small but powerful!
Quick Tip: Set a 5-minute timer and do something soothing—stretch, step outside, drink a glass of water. Stress feeds on tension, but movement helps release it. You can also prepare a delicious drink like ‘Cacao Bliss’ or ‘Golden Milk’. If you’d like the recipes I share with my clients for these self-love soothing drinks, email me or send me a message, and I’ll happily send them your way.
b. Anxiety: When Stress Lingers
What it feels like:
- Racing heart, shortness of breath.
- Restlessness, unable to fully relax—with good quality sleep feeling like a distant memory.
- Scattered thoughts, like your mind is stuck on high alert, constantly expecting the worst and finding it hard to focus on anything positive.
What your mind is saying:
- “What if things go wrong?” (Overthinking)
- “Everything is falling apart”. (Catastrophising)
- A loop of worst-case scenarios, playing on repeat.
What to do: Get out of your head and into your body.
Anxiety lives in the mind. The fastest way to break the cycle? Ground yourself in the present moment.
Try this: The One-Point Technique. Bring your focus to the center of your body. Place a hand on your belly button, feel your breath moving in and out and allow your awareness to settle back into your body. The Cold Sensation Trick. Hold an ice cube or a cold bottle of water and focus on the coolness against your skin. This helps pull your attention back to the present moment.
Quick Tip: Try the 5-4-3-2-1 method. Name:
- 5 things you see (a light, a plant, your hands).
- 4 things you can touch (fabric, the floor, your phone).
- 3 things you hear (traffic, birds, your breath).
- 2 things you smell (coffee, soap).
- 1 thing you taste (water, mint, gum).
Simple, yet powerful. We often believe the solution has to be complicated but most of the time, a simple approach is easier to implement and incredibly effective. This technique helps interrupt anxious thoughts and bring you back to the present.
c. Overwhelm: When Everything Feels Too Much
What it feels like:
- Brain fog, like your thoughts are all over the place.
- Emotional exhaustion, feeling drained all the time. At this point, sleep usually leaves you feeling unrested.
- Even small decisions feel impossible.
What your mind is saying:
- “Where do I even start?”
- “I can’t handle this”.
- Feeling stuck, frozen, or simply shut down. It’s the typical first sign of your fight-or-flight response kicking in.
What to do: Simplify.
Overwhelm thrives in chaos—structure brings relief. Instead of trying to tackle everything at once, write it all down. A messy list is better than a cluttered mind. Then, break things into micro-steps. Creating a few very simple daily habits can help you turn things around and regain control.
For example, instead of “Clean the house”, try “Fold two shirts.” One step at a time.
Quick Tip: Set a timer for 5 minutes and commit to just that. Start small—momentum will do the rest.
2. The Turning Point: Overwhelm → Burnout → Shutdown
At this stage, your body isn’t just whispering—it’s shouting for your attention. If I asked you all the ways your body has been sending you messages, you might not see them right now, as you’re in the midst of this phase—but I can assure you, there’s a long list!
What started as stress has now escalated into pure exhaustion, leaving you drained, disconnected from who you are and barely able to function. This is the tipping point. If left unchecked, it can spiral into full-blown burnout and eventually, an emotional and physical shutdown.
a. Burnout: Running on Empty
What it feels like:
- Exhaustion that sleep can’t seem to cure. The more you rest, the deeper the tiredness sinks in, leaving you feeling drained no matter how much you sleep.
- Feeling numb or disconnected from things you once loved. Detaching seems like the only way to make it through another day.
- Getting sick more often—colds, aches, lingering fatigue. Your body is finding every way it can to grab your attention, urging you to slow down and care for yourself.
What your mind is saying:
- “I just don’t care anymore”.
- “I have nothing left to give.” I feel drained, empty, dry.
- “What happened to me? I can’t understand how I ended up here. It feels like everything has changed and I don’t even recognise myself.”
What to do: Choose rest over productivity.
Burnout isn’t something you push through—it’s something you recover from. Your energy reserves are empty and the only way to refill them is by stopping and making your wellbeing the number one priority, not by doing more.
Quick Tip: When your energy is low, focus on the basics—hydration, extra sleep, something nourishing to eat—and add one small thing that brings you joy and satisfaction (whatever it may be).
Shift your mindset: Instead of asking, “What should I be doing?” try asking, “What’s one small thing I can do today to feel a little better?” It’s essential to shift from focusing on doing to focusing on feeling.
b. Emotional Shutdown: Disconnecting from Yourself
What it feels like:
- Disconnected, emotionally detached.
- Avoiding people, conversations and decisions.
- Lost all motivation for things you once enjoyed, to the point where you can’t even remember what used to bring you joy.
What your mind is saying:
- “Why even try?”
- “I don’t feel anything anymore”.
- “I just don’t have the energy”.
What to do: Gently reconnect.
When shutting down feels safer than feeling, take small steps. Reconnecting with yourself doesn’t have to be a big act—it just needs to be intentional.
Quick Tip: Ask for help, listen to uplifting music, do something kind for yourself—no matter how small. Starting is the key to moving forward in this process.
Sensory reset: Often, the simplest things hold the most power. Reconnecting with nature can help you reconnect with yourself. Even if staying home feels easier, try stepping outside—take a walk in the park, forest or on the beach. Put your feet on the earth, the grass, the sand. Bring yourself back to nature as much as possible and let her guide you in recreating that deep connection to yourself and to life.
c. Physical Symptoms: Your Body’s Final Warning
What it feels like:
- Digestive issues like bloating, nausea and constant discomfort.
- Skin problems, headaches and migraines, dizziness and unexplained aches.
- Muscle tension, chronic fatigue, and a constant feeling of being physically weighed down.
What your mind is saying:
- “Why is my body failing me?”
- “I don’t have time for this”.
- “Is this nothing—or something serious?”
What to do: Listen before your body forces you to stop.
Your body isn’t the enemy—it’s the messenger. Instead of fighting symptoms, ask: What is my body trying to tell me?
Quick Tip: If digestion feels off, choose light, easy-to-digest foods. If your skin is acting up, focus on stress relief before reaching for products. Instead of doing more, aim at doing less and embracing more natural solutions. Most of the time, less is more.
Shift your approach: Instead of frustration, speak to your body with kindness: “I hear you and I’ll take care of you”. Start creating a connection with your body—ask it what it needs and give it what it asks for to support you in this challenging moment.
Breaking Free from the Cycle
Burnout and shutdown aren’t personal failures—they’re signs that you’ve been carrying too much for too long. They’re the mind and body’s way of sending you a message, often about prioritising yourself over everything else and learning to enjoy life more. The good news? You can recover. You can feel better—not just back to where you were before, but stronger, more resilient and deeply connected to yourself and your life.
The next step? Rebuilding, resetting and reclaiming your energy—one small shift at a time.
3. The Crisis Point: Burnout → Panic Attacks → Recovery
This is the moment your body forces you to stop. After pushing through stress for too long, your nervous system hits its breaking point. Panic attacks come in waves and when the crash follows, recovery can feel out of reach.
But even in this moment, you can find your way back—I’ve seen it time and again. The key is understanding what’s happening, both inside and outside and responding with awareness and care.
a. Panic Attacks: When Your Nervous System Overloads
What it feels like:
- A racing heart, shortness of breath, dizziness.
- Sweaty palms, shaking and a deep sense of disconnection from yourself.
- A sudden wave of danger, like something terrible is about to happen.
What your mind is saying:
- “I’m losing control”.
- “I can’t breathe”.
- “Something is really wrong with me”.
What to do: Ground yourself through your senses.
As Tony Robbins often says, “When you’re in your head, you’re dead”. The solution lies in returning to your senses—your breath, the feeling of the chair beneath you, the object you’re holding, the smell, the taste. Ground yourself through these sensations and this will pull you back to the present. A panic attack is your body stuck in a future scenario where danger feels imminent, even if there’s none in the present. The fastest way to interrupt this spiral is to bring yourself back to now.
Essential Tip: Observe what’s usually happening when these reactions occur. Often, there’s a trigger that sends your body into survival mode. For instance, one client felt a panic attack coming on while watching a disturbing movie. The subconscious mind doesn’t distinguish between reality and fiction, so her body reacted as if she were actually in that scene—hence the racing heart and feeling disturbed. Another client experienced a similar reaction during a seemingly innocent conversation with an acquaintance. On the surface, it seemed harmless but when we dug deeper, we realised she was putting herself in an uncomfortable situation that wasn’t serving her at all! The key is to start observing past events to understand the triggers. There’s often a thought, a situation or an action that sets off this reaction. By identifying these moments, you can start to regain control and shift your response.
b. Recovery: What Your Body Needs After a Crash
What it feels like:
- Exhaustion so deep, even rest doesn’t feel like enough.
- Sensitivity to noise, lights, and social interactions increases, leading you to withdraw, feeling like you have nothing left to give.
- Your body feels completely drained.
What your mind is saying:
- “I don’t know how to slow down”.
- “I’ll just ignore it and keep going, it’ll pass”.
- “What’s happening to me? I need to do something to get back to normal”.
What to do: Give your body time to rebuild.
After intense stress and panic, your nervous system is in repair mode. You’re not “lazy”—you’re healing. Healing starts with doing less, feeling more, observing what your body is telling you and prioritising yourself before anything and anyone else.
Prioritise slowing down:
- Start your mornings slowly—no phone, no rushing into tasks. Begin with something that nurtures you and gives you a sense of self-love, like sipping a warm tea, taking a 5-minute walk, stretching or applying some cream to your skin.
- Eat easy-to-digest, nourishing foods that bring comfort, like soups and herbal teas.
- Reduce sensory overload—dim the lights, lower background noise and limit screen time—especially first thing in the morning and before bed.
Quick Tip: Doing more is unlikely to help you heal. Instead of pushing to “get back to normal”, ask yourself, “What’s one small thing I can do today to support my mind and body?”. Healing happens in tiny steps. Listening to positive recordings can be a powerful way to rebuild healthy thought habits. Send me a message and I’ll share the link to my S.O.S Meditations, designed just for that.
c. Prevention: The Path to Long-Term Balance
What it feels like:
- Recognising your limits by observing past situations before burnout sets in.
- Becoming more attuned to the signals of your mind and body—triggers, thoughts, emotions and actions.
- Cultivating deep certainty that you don’t have to wait for a crisis to prioritise your wellbeing.
What your mind is saying:
- “I am worth more than that”.
- “I deserve to take care of myself”.
- “Small daily actions can make the biggest difference”.
What to do: Check in with yourself daily.
Burnout and panic don’t happen overnight—they build up and recovery builds up too.
Daily self-check-in: Ask yourself:
- How am I feeling today, in this situation, around this person, in this environment?
- What is my body telling me and what does it need from me?
- What’s one small shift I can make right now?
Quick Tip: Make one micro-adjustment each day—whatever feels right for you. Whether it’s stepping outside for fresh air or saying “no” to someone, remember that each of these is a “yes” to yourself. This is what matters most. These small actions will help prevent escalation before it even starts.
From Crisis to Balance
Even if you’re feeling powerless and helpless right now, you don’t have to stay there. Your body is always working to heal and it wants you to be healthy—both in your mind and body. It just needs you to listen and take the first step.
By recognising the signs before they peak, making space for true recovery and committing to small daily shifts, you can break free from the cycle and step into a life of balance and resilience. And remember, sometimes you may need help—and that’s perfectly okay—we all do. Believing you need to do everything alone can often be the very obstacle standing in the way of healing.
Conclusion: Rewriting Your Story
Burnout and panic don’t just appear out of nowhere—they build up, little by little. A bit of stress turns into anxiety, which snowballs into overwhelm. Your body starts whispering—fatigue, tension, emotional numbness. When those whispers go unheard, they get louder. Until one day, they’re impossible to ignore.
But here’s the most important thing: you have the power to change the course of this cycle.
At any moment, you can pause, breathe and choose a different path. You don’t have to wait until you hit rock bottom to start caring for yourself—you deserve to feel better now! The more you tune in—listening to your thoughts, emotions and body—the sooner you catch the signs. And when you do, even the smallest shifts can change everything.
You’re not meant to do this alone. Breaking the cycle is easier when you have the right tools and support.
Let’s do this together.
Click below to book your free clarity call here. We’ll explore where you are in this cycle, what your body is asking for and how you can reclaim your balance—without waiting for burnout to make the choice for you.
Your wellbeing is the foundation of everything. Let’s start prioritising it.
Main – Image by Pete Linforth from Pixabay
