If you clicked on this article, you probably already know what anxiety and overwhelm feel like.
You also don’t need a long explanation about stress hormones or a perfectly curated morning routine right now.
So instead of adding more “information” to your brain, this article is designed to give you practical, realistic strategies you can actually try.
No fluff. No perfection required. Just small things that may help support your nervous system when life feels like a lot.
Start with Blood Sugar Balance
↓ blood sugar = ↑release stress hormones = ↑ blood sugar
Blood sugar instability = shakiness, irritability, dizziness, heart palpitations, or sudden feelings of panic
This is particularly common in busy people who are constantly rushing, skipping meals, surviving on caffeine, or eating on the go.
Simple ways to support blood sugar balance:
- Include good amounts of protein in your first meal of the day
- Avoid relying on caffeine without food – nourish first, caffeinate second!
- Add healthy fats and fibre to meals
- Consider having fibre or protein before sugary foods to slow blood sugar spikes
- Keep easy snacks available so you do not accidentally go too long without eating
Reduce “Nervous System Noise”
Nervous system noise = notifications, multitasking, rushing, background noise, constant decision-making, social media, emotional pressure = over-stimulation
Gentle ways to reduce overwhelm:
- Sit outside for a few minutes without your phone
- Lower background noise where possible
- Take slow breaths before checking emails or messages
- Listen to calming music while cooking or driving
- Build small pauses into your day
- Allow yourself to do fewer things when your capacity is low
Ground Through the Senses
Grounding through senses = body back in present moment.
Simple grounding strategies:
- Hold a warm mug of tea and focus on the warmth
- Run cool water over your hands
- Sit with a weighted blanket
- Smell calming scents like lavender
- Walk barefoot on grass or sand
- Name five things you can see around you
Try Gentle Tapping or Bilateral Movement
Repetitive movement = calming
Bilateral movement (movement of both sides of body) = regulate stress responses = safety
This might include:
- Gentle tapping on the chest or collarbone area
- Alternating tapping left and right hands on your legs
- Walking while swinging your arms naturally
- Knitting or repetitive hand movements
- Slow dancing or swaying to music
- Rocking gently in a chair
- EFT method – tap the side of the palm down from your pinky finger while you repeat any of the following that work for you:
- Even though I feel anxious, I totally love and accept myself
- Even thought I feel overwhelmed, I totally love and accept myself
- Things feel really hard right now but I totally love and accept myself
Create “Transition Moments” in the Day
Small transition rituals = nervous system rest moment
This could look like:
- Taking three slow breaths before walking into the house after work
- Sitting in the car for two minutes before entering a busy environment
- Stretching after finishing work for the day
- Changing clothes after getting home
- Listening to calming music while preparing the evening meal
- Listing give things you are grateful for before getting out of bed or before going to sleep
Reduce Decision Fatigue Where Possible
Overload = overwhelm
Try simplifying small areas of life where you can:
- Repeat a few easy meals during busy weeks
- Keep simple snack options available
- Write tasks down instead of mentally carrying them
- Choose clothes the night before
- Create gentle routines around sleep or your first meal of the day
- Identify which parts of your day cause overwhelm and stress, then figure out how to minimise them. Check out this link for a podcast on how to do that. Denise Duffield-Thomas is a Hunter area business coach. Skip to 3:50 if you want to get straight into it.
Try “Smaller Than You Think” Habits
Small habits = consistency = less overwhelm = better results
For example:
- Drinking water before coffee
- Taking a five-minute walk
- Stretching before bed
- Stepping outside for morning sunlight
- Putting your phone down earlier at night
Emotional Safety Matters Too
Chronic stress, trauma or burnout = nervous systems on highly alert
This can be hard to overcome without physical or emotional support. Consider seeking out and implementing some of these options:
- Counselling
- Creating strong boundaries
- Rest
- Other supportive relationships
- Nutrition and lifestyle strategies.
You might also find helpful:
- My article about spoon theory and emotional capacity
- Support around burnout and nervous system regulation
- Things that drain your energy
Support Your Body with Nourishing Foods
Stress = quick energy = sugar, caffeine, processed foods = increased stress
Some nutrients commonly involved in nervous system support include:
- Magnesium
- B vitamins
- Protein
- Omega-3 fats
- Zinc
Additionally, eating enough overall is important. Some people unintentionally under-eat during stressful times, which can place additional stress on the body.
Aim for meals that feel grounding and balanced rather than restrictive or “perfect.”
A Gentle Reminder
You do not need to do all of these things perfectly.
If you are anxious or overwhelmed, start with one or two strategies that feel manageable right now. Small actions still matter, especially during difficult seasons.
Additionally, supporting anxiety is not about becoming calm all the time. It is about helping your body feel safer, more supported, and more nourished over time.
If you would like more personalised support for anxiety, overwhelm, or nervous system health, this is something we can explore together in clinic.