What to Do When You Feel Overwhelmed (Before It Becomes Burnout)

October 6, 2025

In this solo episode of Don’t Cut Your Own Bangs, I share a gentle, practical roadmap for what to do when you feel overwhelmed—without shaming yourself or forcing yourself to “push through.” Sometimes the first signals of overwhelm aren’t dramatic—they’re quiet. You might notice you’ve lost enthusiasm for activities you normally love. Or plans you’d […]

In this solo episode of Don’t Cut Your Own Bangs, I share a gentle, practical roadmap for what to do when you feel overwhelmed—without shaming yourself or forcing yourself to “push through.”

Sometimes the first signals of overwhelm aren’t dramatic—they’re quiet. You might notice you’ve lost enthusiasm for activities you normally love. Or plans you’d usually look forward to suddenly feel heavy on your calendar. Maybe your hunger cues vanish until you’re starving and fighting off a headache. These aren’t failures; they’re early messages. When you learn to notice them, you can give yourself more credit, trust your body, and respond with compassion instead of criticism.

What I know now is this: when I’m joyful and energized, I do my best work. I have more impact in my own life and a far more positive effect on the people around me. What’s best for me individually is ultimately what’s best for everything else in my life.

Stress Awareness Starts in the Body

Your body is always responding to what you think, feel, and do—often long before your mind admits you’re stretched thin. Instead of asking, “What’s wrong with me?” try asking, “What is my body telling me right now?” That tiny shift opens the door to choices rooted in kindness: pausing before another meeting, taking a slow breath before answering the “urgent” email, or moving a nonessential task to tomorrow.

Simple Practices That Actually Help

When everything feels big, you don’t need a big fix—you need a doable one. Here are a few small practices I love and use myself:

  • 1-Minute Body-Scan Break: From head to toe, notice where you’re gripping (forehead, jaw, shoulders, hands). Awareness softens tension.
  • Gentle Movement: A short walk, light stretching, or a quick “shake-out” boosts circulation and clears mental cobwebs.
  • Breath Reset: Slow, deep breathing (try box breathing 4-4-4-4) helps downshift your nervous system.
  • Self-Check Scale (0–10): Track your baseline through the week to spot patterns, especially during busy seasons.

Why You Might Miss the Signals (and How to Catch Them Sooner)

It’s so easy to confuse common with normal—“Everyone’s stressed; this is just life.” Maybe you compare your struggles to someone else’s and decide yours don’t “count.” Or maybe hustle culture convinces you to push harder instead of pausing. But here’s the truth: suppressed stress doesn’t vanish. For those of us with a high tolerance, we often don’t feel the crash until we’re already down. The antidote? A kinder pace, earlier attention, and permission to rest.

What to Do When You Feel Overwhelmed—Right Now

Start with one tiny shift today. Put your body’s needs first: sip water, step outside for a few minutes of sunlight, breathe deeply, or take a short walk between commitments. Replace “I can’t stop” with “I can pause for one minute.” When you protect your joy and energy, you don’t just feel better—you also do your best work and have a more positive impact on the people around you.

Key Takeaways

  • Your body is a messenger, not a problem—that’s the heart of stress awareness.
  • Suppressing stress doesn’t make it disappear; early attention prevents burnout.
  • Tiny, consistent practices work—a minute at a time can change your baseline.
  • Prioritize yourself first—because joy and rest are the fuel for your impact.

👉 If this episode resonates, share it with a friend who might also need this reminder. And don’t forget to subscribe so new episodes find you—no chasing required.

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DANIELLE IRELAND, LCSW

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xo, Danielle