Why do I feel overwhelmed by even small things lately?
- Sherri M. Herman
- 2 days ago
- 4 min read
Feeling overwhelmed by even small things is usually a sign that your mind and body are overloaded, not that you’re weak or incapable.
Why do small things feel so big right now?
When you’re already carrying too much (mentally, emotionally, or physically) your capacity to handle extra stress shrinks. Even minor decisions or tasks can start to feel impossible. This doesn’t mean you’re failing. It means your body-mind system is maxed out.
Your brain isn’t designed to run at full speed without rest. If you’ve been under constant pressure, dealing with ongoing uncertainty, or trying to meet impossible standards, your mental bandwidth is likely running on fumes.
What causes mental overload and emotional fatigue?
Mental overload happens when your brain is juggling too many inputs without enough recovery time. Emotional fatigue often follows because you’re not just thinking about everything, you’re also feeling everything. Common causes include:
Chronic stress from work or home responsibilities
Perfectionism or self-criticism that keeps you striving but never satisfied
Decision fatigue from constantly managing details
Lack of downtime or restorative rest
Emotional caregiving, where you carry others’ feelings in addition to your own
Overwhelm doesn’t come out of nowhere. It builds slowly, often in people who are doing their best to hold everything together.
How does perfectionism make overwhelm worse?
Perfectionism tells you that everything has to be done right, done fast, and done only by you. That mindset keeps your body in a constant state of alert. Even small decisions can trigger stress because the stakes feel high.
When perfectionism takes over, your brain confuses productivity with safety. It believes if you can just get everything right, you’ll finally feel at ease. But that sense of ease never comes because the list never ends.
Letting go of “perfect” creates room for peace.
Try telling yourself: Good enough is enough. You’ll be amazed at how much lighter that feels.
What happens in my body when I feel overwhelmed?
Overwhelm activates your stress response, flooding your body with adrenaline and cortisol. Your heart rate might increase, your muscles tense, and your thoughts race. You may even freeze or shut down, unable to start anything.
This isn’t weakness, it’s biology. Your nervous system is trying to protect you from what it perceives as too much. Understanding this helps you respond with compassion instead of frustration.
How can I ground myself when everything feels like too much?
Grounding techniques help bring your nervous system back into balance. Here are a few that work quickly:
Name five things you can see. This brings you into the present moment.
Take three slow breaths. Inhale through your nose, exhale longer than you inhale.
Press your feet into the floor. Feel the support underneath you.
Run cold water over your hands. It can calm your body and reset your focus.
Put your hand over your heart. Remind yourself: I’m safe right now.
Grounding isn’t about escaping your stress. It’s about helping your body feel steady enough to handle what’s next.
How can I prevent overwhelm from building up again?
Once you feel more grounded, prevention becomes key. Try these realistic habits:
Simplify your day. Pick three priorities instead of ten.
Take micro-breaks. Short pauses help reset your focus and nervous system.
Reduce input. Too many emails, texts, or notifications can exhaust your brain.
Move your body. Even a few minutes of gentle stretching can discharge stress.
Ask for help. You don’t have to carry everything alone. Done is better than perfect.
When you consistently give your system small moments of rest, you create resilience. Your capacity slowly expands again.
How do I show myself compassion when I’m running on empty?
Feeling overwhelmed often comes with guilt or shame for not handling things “better.” But what you need most in those moments isn’t criticism, it’s care. Speak to yourself the way you would to a dear friend who’s exhausted.
Try this: Of course I feel overwhelmed. I’ve been carrying so much. It’s okay to pause. It’s okay to rest.
Self-compassion is not indulgence. It’s repair. It’s how your mind and body relearn safety after prolonged stress.
What’s one small thing I can do right now?
If everything feels heavy, start with something simple that brings relief. Step outside for fresh air, connect with your breath for a moment, or write down one thing you can let go of today. Small actions signal to your brain that you’re not powerless, you’re caring for yourself, one choice at a time.
Final thought
Feeling overwhelmed by small things doesn’t mean you’ve lost your strength. It means your system has been strong for too long without enough rest. The way back isn’t through pushing harder, but through slowing down, grounding, and giving yourself the same care you give everyone else.
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