When Everything Feels Like Too Much: How to Cope with Overwhelm in Motherhood & Beyond
Some days it feels like the weight of the world is sitting on your chest. The news is heavy, the to-do list is never-ending, and your baby needs you constantly. You find yourself thinking, I can’t keep up. I’m failing at everything.
If this sounds familiar, you are not alone. Feeling overwhelmed doesn’t mean you’re weak or failing- it means your nervous system is trying to protect you in a moment when everything feels like too much.
Why We Feel Overwhelmed
Overwhelm is more than just stress. It’s what happens when your brain and body feel maxed out- too many demands, too much uncertainty, and not enough resources to cope.
Your nervous system has built-in survival responses: fight, flight, or freeze. When you’re overwhelmed, you might notice:
Fight: irritability, snapping at your partner, feeling angry over small things.
Flight: racing thoughts, staying busy to avoid your feelings, constant worry.
Freeze: zoning out, scrolling endlessly, feeling paralyzed by even small tasks.
And here’s the thing: overwhelm doesn’t come from just one place. It can be triggered by world events that feel scary and out of control, and by the very real daily challenges of motherhood- sleep deprivation, the mental load, and a baby who needs you 24/7. It’s not “just in your head.” It’s your body saying: too much.
Signs You Might Be in Overwhelm Mode
How do you know if you’re in overwhelm mode? These are common signs:
Feeling constantly on edge, like something bad is about to happen
Trouble focusing or making even small decisions
Snapping at your partner or kids more easily than usual
Feeling paralyzed about simple tasks like cooking dinner or replying to an email
Feeling guilty because you think you “should be able to handle this”
If you see yourself in these signs, please know: nothing is wrong with you. These are normal human responses to very real stress.
Quick Tools for Coping When Everything Feels Too Much
Overwhelm can make you feel like you’re drowning. These small, in-the-moment practices can act like a life raft:
Pause and Breathe
Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. This simple rhythm signals safety to your nervous system.
Change Your Environment
Step outside for fresh air, splash cold water on your face, or move to a different room. A tiny change in scenery can reset your body.
Nervous System Reset Practices
Try gentle stretching, bilateral tapping (alternating tapping each side of your body), or progressive muscle relaxation. These practices help your body discharge tension.
Take Micro-Breaks
Overwhelm doesn’t always need big solutions. Lie on the floor with your baby, put on one song and dance, or savor a warm drink without multitasking. These tiny pauses matter.
Connect with Others
The thing with overwhelm is that it can lead us to isolate more and go inside ourselves. This just further amplifies the feelings of overwhelm. One of the best antidotes to feeling overwhelmed is connecting with others. This is especially the case when news feels heavy and you find yourself stuck in a constant doom-scroll. Getting off line and connecting in real life can do wonders.
Longer-Term Strategies to Reduce Overwhelm
Grounding practices are lifesavers in the moment, but long-term shifts can help reduce how often you end up in overwhelm:
Limit Inputs: Notice how much news and social media you’re consuming, and give yourself permission to step back.
Tend to Basics: Sleep, hydration, nutrition, and movement may sound simple, but they’re the foundation of emotional resilience.
Delegate and Ask for Help: You don’t have to carry everything alone. Share the mental load, even if it means renegotiating responsibilities with your partner.
Reframe Self-Care: It’s not indulgence- it’s self-preservation. It’s the oxygen mask you need in order to show up for your baby and yourself.
Therapy and Support: Overwhelm often has deep roots—perfectionism, people-pleasing, childhood wounds. Therapy is a safe place to untangle these patterns and build new ways of coping.
When to Reach Out for Support
Sometimes, overwhelm doesn’t pass with a few deep breaths. You may need extra support if:
You feel overwhelmed most of the time
It’s hard to function day-to-day
Anxiety or irritability feels constant
Depression or hopelessness is increasing
Reaching out for help is not failure- it’s an act of courage. You don’t have to carry this alone.
You Don’t Have to Do This Alone
If you’re reading this and thinking, This is me- I feel so maxed out and I don’t know how to come back down, please know you are not broken. Overwhelm is a sign that your body and mind are asking for care.
At Happy Moms Therapy, I support moms in finding calm, strength, and connection during seasons that feel unbearably heavy. Together, we work with both your brain and body to build tools that truly help you feel more grounded.
If you’re ready for compassionate support, I’d love to connect. Reach out here to schedule a consultation.
You don’t have to do this alone.
Disclaimer: This is not a replacement for a therapeutic relationship or mental health services. This is for educational purposes only and should be in used only in conjunction in working with a licensed mental health professional. If you are in California and looking for a professional therapist feel free to use the contact me to request an appointment or search Psychology Today for local therapists in your area.
Related Posts
