How to Build a Daily Routine to Support Overwhelm
By Melody Wright, LMFT
“Buzzzz!” The alarm goes off. Another day begins, and you’re already counting down the hours until you can crawl back into bed.
Between work demands, rising costs, the heaviness of the news cycle, and the constant juggling of your family’s needs, your mind feels scattered, and your body is worn out.
Sound familiar?
“In the world we’re living in, overwhelm feels like it has become a baseline for the average American.”
We are under constant pressure to do more, respond faster, and hold it all together, even when it feels like too much.
We’ve gotten so used to pushing through that we’ve stopped listening to what our brain and body are trying to tell us, and then wonder why we feel so drained, disconnected, and run down.
However, overwhelm isn’t just about having too much on your plate.
It’s something your whole system feels…mentally, emotionally, and physically.
And when we slow down enough to understand what’s underneath it, we can start responding with intention instead of just coping.
Understanding Overwhelm: What is Your Body Trying to Tell You?
I used to wonder why simple things felt so hard.
Why getting through the day left me feeling drained, scattered, or numb…even when nothing “big” had happened.
What I didn’t realize then is that overwhelm isn’t just about having too much to do.
It’s what happens when my nervous system is carrying more than it has the capacity to hold.
The stress I felt wasn’t just in my mind; it was in my body, too.
I’ve learned that overwhelm can show up in a lot of different ways:
🌿 Anxiety – Your body is on high alert, anticipating what might go wrong. Your thoughts race, your breath shortens, and you can’t seem to slow down.
🌿 Depression – Everything feels heavy, even simple tasks. It’s hard to find momentum, and rest never feels quite restorative.
🌿 Unprocessed trauma – The nervous system stays stuck in patterns of protection—reacting to stress like it’s still happening, even when life is calm.
🌿 Burnout – Too many responsibilities and not enough recovery time wear down your system until you feel depleted, detached, or irritable.
What I used to see as “not trying hard enough” was really my body trying to protect me.
“Somatic therapy helped me understand that these responses weren’t weaknesses; they were messages.”
They were signals that indicated that I needed more regulation, more rest, more support.
And once I started listening to those signals instead of overriding them, I finally had space to breathe and slowly rebuild my capacity from the inside out.
Now, I’m sure you’re wondering how I was able to do this.
Spoiler alert! You can keep reading to find out. 😉
Why a Somatic Daily Routine Is Key to Managing Overwhelm
Once I began to understand that my overwhelm was rooted in my nervous system, not just my schedule, I realized I didn’t need more productivity hacks.
I needed more safety.
That’s where building a somatic daily routine came in.
This is not a rigid checklist or a perfectly timed planner, but rather a rhythm in my day I could return to.
I started to learn that predictability isn’t about control, it’s about creating cues of safety.
When my days had a more gentle structure, my nervous system didn’t have to stay on high alert, scanning for what was coming next.
Even simple things, like starting my morning with the same song or ending the day with a warm cup of tea, began to feel like anchors.
Not because they solved everything, but because they gave my body something familiar to lean on.
“What made the difference wasn’t how much I got done, it was how often I slowed down enough to check in with myself.”
That’s the heart of a somatic routine.
It’s not about “doing it right.”
It’s about asking: What helps me feel grounded? What helps me feel safe enough to show up for my life with compassion?
A daily rhythm became my way of practicing care, not control.
And over time, it helped me create more space between the urgency of the world and the steadiness I was learning to build within myself.
If you’re looking for more tips to manage overwhelm and restore focus, check out my blog, 6 Ways to Restore Your Focus By Reconnecting With Yourself.
6 Key Elements of a Body-Based Routine
When I first realized I needed a new kind of daily rhythm, I was already stretched thin.
I didn’t have the energy for a complicated routine or big lifestyle changes.
What I needed were simple, supportive practices that helped my body feel safe, one small moment at a time.
Here are the elements that have made the biggest difference for me, that I now offer to clients who are also learning how to care for their own nervous system.
Start With Grounding, Not Scrolling
For so long, I started my day by checking my phone, messages, news, and social media, and I didn’t realize how quickly that pulled my system into overdrive.
Now, I try to start the morning by grounding first. That might look like:
✔️ Placing a hand on my chest and one on my belly as I breathe
✔️ Gently stretching or swaying before getting out of bed
✔️ Looking around the room and naming what I see (a somatic practice called orienting)
These simple actions tell my nervous system to settle by reminding my body that the day can start with safety, not urgency.
Anchor Your Day With Regulation Breaks
Throughout the day, I build in small moments to pause and check in. I used to push through until I crashed. Now, I try to notice my body before it hits that wall.
A few practices I return to:
✔️ A 3-minute body scan to gently notice where I’m holding tension
✔️ A hand-over-heart pause between tasks
✔️ Looking outside and breathing deeply
These small breaks help my body reset. They remind me I don’t have to stay in survival mode just to keep going.
Move Your Body in Gentle, Consistent Ways
For a long time, I thought movement had to be intense to count. But when I was overwhelmed, those expectations made me freeze.
Somatic movement gave me a new way in. I started moving not to “burn calories,” but to release tension and reconnect with my body.
Some of my favorites:
✔️ Swaying side to side while standing or sitting
✔️ Shaking out my hands or legs to discharge built-up stress
✔️ Going for slow walks without a destination
This kind of movement tells my nervous system: you’re allowed to feel, and you’re safe to move through it.
Prioritize Safety Cues in Your Environment
What surrounds me matters more than I used to realize.
Personally, my body responds to light, sound, texture, and especially clutter.
So I started creating small areas of sensory safety wherever I could, including:
✔️ Soft lighting instead of harsh overhead lights
✔️ Music that calms or comforts me
✔️ Cozy blankets, warm tea, or grounding scents like lavender
✔️ Spaces that feel familiar and welcoming
Even when the outside world feels unpredictable, these little cues help my nervous system remember: I’m okay.
Include Transitions for Emotional Decompression
One of the biggest shifts for me was learning to honor transitions.
Instead of jumping from one role to the next like work, parenting, caretaking, and cleaning, I started giving myself time to shift.
A few practices that help:
✔️ Washing my hands as a symbolic “reset”
✔️ Changing into comfy clothes at the end of the workday
✔️ Taking five minutes to breathe in silence before dinner
✔️ Giving myself permission to release or shake off stress when I move from “doing” to “resting”
These rituals give my system space to release what it’s been holding, and prepare for what’s next without rushing.
End the Day With Co-Regulation or Self-Soothing
At the end of the day, I try to give my body what it’s really asking for, and that can look different every day.
So a part of this end-of-the-day ritual starts with allowing myself to tune in to what I’m needing.
Some evenings, I journal to let my thoughts out. Other nights, I’ll meditate or drink my favorite tea. Other times, I just sit in the quiet and feel the rhythm of my breath.
Sometimes, simply sitting with someone, without needing to say anything, can be enough.
These nighttime rituals help me shift out of “doing mode” and into rest-and-digest, the state where my body can finally exhale.
I often see clients make beautiful progress with their daily rhythms, only to hit a wall they can’t quite name. The overwhelm doesn’t go away, it just shifts.
That’s when we start to look beneath the surface.
Signs Your Overwhelm Is Coming From Trauma, Not Just Stress
Daily rhythms can be incredibly supportive, but for some, they aren’t the whole picture.
Even with grounding practices, nervous system check-ins, and gentle routines in place, sometimes it can still feel like you’re barely keeping your head above water.
And it’s not because you’re doing something wrong.
It’s often because the overwhelm you're experiencing isn’t just about today. It’s about what your body has been holding for far longer than a single day’s stress can explain.
In my work with clients, I’ve noticed that chronic or persistent overwhelm often points to deeper, unresolved needs within the nervous system.
Here are a few patterns I see again and again:
1️⃣ Unprocessed trauma –When the body isn’t able to fully process an experience, it doesn’t just disappear; it often shows up later as patterns like shutdown, hypervigilance, or a persistent sense of unease.
2️⃣ Lack of co-regulation – Many people have gone through life without ever truly feeling emotionally safe with others. Over time, their nervous system adapts, learning to stay alert, self-contained, and always prepared, often at the cost of deep exhaustion.
3️⃣ Emotional suppression or perfectionism – Whether it’s a belief that you have to be “the strong one” or a tendency to downplay your needs, these survival strategies create enormous inner pressure over time. Many times, this stems from growing up with emotionally unavailable caregivers. If you would like to learn more about this, check out my blog, How Growing Up with Emotionally Unavailable Parents Still Affects You and How to Heal.
When these patterns are in place, even a well-structured routine can only go so far. The body needs more than strategies; it needs repair, safety, and connection.
This is where somatic therapy can be so powerful.
Instead of trying to think or talk your way out of overwhelm, when you work with a Somatic Therapist, you work slowly, with the body. Together, you can build the capacity to feel what’s been held back, to rewire survival patterns, and to create a sense of grounded safety from the inside out.
“For many of my clients, this isn’t just about managing stress; it’s about reclaiming access to peace, rest, and emotional presence they didn’t even realize they were missing.”
Because sometimes, overwhelm isn’t something you can organize your way out of.
It’s something that asks to be listened to, held, and healed.
Final Thoughts
If there’s one thing I hope you take away from this, it’s this:
You don’t need to get it all right. You just need to feel safe enough to begin.
The goal isn’t to fix yourself, and it’s not to force structure onto an already stressed-out system.
It’s to offer your body moments of relief, rhythm, and reassurance throughout the day, so you can slowly rebuild capacity from the inside out.
Your routine doesn’t have to be impressive. It just has to be supportive.
That might mean starting the morning with three deep breaths instead of your phone, or pausing for one minute between tasks to feel your feet on the floor.
These moments add up.
They send quiet signals to your nervous system.
Because the more safety we feel, the more capacity we have to care for ourselves, to show up for others, and to meet life’s challenges with steadiness and grace.
You don’t need a perfect routine.
You need a rhythm that honors your humanity, holds your nervous system with care, and gives you space to just be. 💙
This Weeks Affirmations
I don’t have to push through; I can pause and care for myself.
It’s okay to need rest, routine, and regulation.
I am learning to listen to what my body needs.
I don’t need a perfect routine, just one that feels grounding.
I can offer myself gentleness, even when things feel heavy.
Additional Resources
**If you’re interested in learning more about ways to support stress and overwhelm, check out these books below:
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
How to Deal With Anxiety When the World Feels Like It’s Too Much
By Melody Wright, LMFT
I don’t know about you, but lately, it feels like the weight of the world is heavier than usual.
When checking the news, there’s something new to process, another shift, another crisis, another reason to feel uncertain about what’s ahead.
Maybe you feel it too.
Even when you step away, the heaviness lingers, making it hard to fully relax, hard to focus, hard to feel at ease.
That underlying tension in your body, the restless thoughts that make it difficult to unwind.
The constant push and pull between wanting to stay informed and needing a break.
Or maybe you’ve found yourself withdrawing, not because you don’t care, but because it’s all starting to feel like too much.
If so, I want you to know that you’re not alone, and you’re not imagining it.
The world feels overwhelming right now, and your feelings make sense.
Anxiety is a natural response to uncertainty, and when there’s so much we can’t control, it’s easy to feel unsteady.
But while we may not be able to change everything happening around us, we can find ways to support ourselves through it.
In this post, I want to offer you some reassurance, some understanding, and some practical ways to ease the weight you’re carrying.
Let’s take a deep breath and explore this together.
Why Anxiety Feels So Heavy Right Now
Anxiety thrives in uncertainty.
When things feel unpredictable, our nervous systems work overtime, trying to make sense of what’s happening and how to stay safe.
Right now, so much feels up in the air.
There are political changes, global events, and the ripple effects they may have on our daily lives.
It’s not just the big, obvious stressors, it’s the accumulation of everything, the constant hum of "what’s next?" in the background of our daily lives.
There are so many layers to this, and it’s no wonder it feels heavy. Let’s take a closer look at what’s adding to the weight.
1. There’s a lot we can’t control
Uncertainty can feel unsettling, especially when it comes to big issues like leadership changes, policies that affect our rights, or economic instability.
When we don’t know what’s coming next, our brains stay on high alert, trying to prepare for every possible outcome.
2. Constant exposure to difficult news
It’s never been easier to stay connected to what’s happening in the world.
With 24-hour news cycles and social media updates at our fingertips, we’re absorbing an overwhelming amount of information, often before we’ve had a chance to process the last thing we read.
This keeps our nervous systems in a state of stress, even when we’re trying to go about our day.
3. Compassion Fatigue & Emotional Overload
Caring deeply about what’s happening in the world is a beautiful thing.
But when we feel like we have to stay engaged all the time, it can start to feel exhausting.
The expectation to constantly be aware, informed, and active can make it difficult to step back and care for ourselves without guilt.
4. A Sense of Powerlessness
When the challenges feel bigger than us, it’s easy to feel like nothing we do will make a difference.
That feeling of helplessness can turn into anxiety, frustration, or even numbness, making it hard to know how to move forward.
If you’ve found yourself thinking, Why am I feeling this way? Or is it just me?, please know that you’re not alone.
Your nervous system is responding exactly as it’s meant to when things feel uncertain.
You are not overreacting.
You are not “too sensitive.”
Your body and mind are simply trying to navigate a world that feels unpredictable.
But while anxiety is a normal response, it doesn’t have to be your constant state.
There are ways to ease the tension, to find steadiness, and to take care of yourself without shutting down completely.
How to Support Yourself Through Anxiety
1. Start with Your Nervous System
Before trying to think your way out of anxiety, your body needs to feel safe. Small, simple practices can help.
Grounding exercises: When anxiety takes over, it often pulls us into the future, worrying about what might happen, replaying worst-case scenarios, or feeling overwhelmed by uncertainty.
Grounding exercises help bring you back to the present moment by reconnecting you to your body.
Example: Progressive Muscle Relaxation
Practice progressive muscle relaxation: choose a muscle group (such as your hands or legs) and tense those muscles for a few seconds.
Hold the tension, paying attention to how it feels.
Then, release the muscles and notice the contrast between the tension and the rest that follows. Feel how your body softens and relaxes as the stress melts away.
Repeat this process with other muscle groups, such as your shoulders, stomach, or feet, until you feel more grounded and relaxed.
The process helps create awareness of how physical tension feels, and by releasing it, you create a sense of calm and ease.
This practice can be especially helpful for people who hold stress in their bodies and need a tangible way to release that physical tension.
Breathwork: When we feel anxious, our breathing naturally becomes shallow and fast. This signals to the brain that something is wrong, reinforcing the stress response.
Breathwork is a way to interrupt this cycle and bring us back to a state of rest.
Example: The 4-7-8 Breathing Technique
This is a simple but effective way to calm your body:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeating this for just a few minutes can lower stress levels, reduce racing thoughts, and help you feel more in control.
Also please know that if the full 4-7-8 count feels difficult, you can adjust the timing. What matters most is slowing down your breath and extending the exhale, which signals to the brain that it’s safe to unwind.
Movement: Anxiety doesn’t just live in the mind, it shows up in the body too. Tight shoulders, a clenched jaw, restlessness, and stomach discomfort can all be physical signs that stress is being stored.
Movement helps release that pent-up energy and signals to your nervous system that it can shift out of fight-or-flight mode.
Example: Shaking Exercise for Stress Release
This may sound unusual, but shaking out your body, just like animals do after a stressful event, can be a simple way to discharge nervous energy.
Stand with your feet shoulder-width apart and let your arms hang loosely at your sides.
Start by gently shaking your hands, then your arms, letting the movement travel up through your shoulders.
Allow your whole body to join in, lightly bouncing on your toes, shaking out your legs, and even letting your head move.
Continue for 30 seconds to a minute, then take a deep breath and notice how your body feels.
This type of movement helps “reset” the nervous system, releasing excess tension and leaving you feeling calmer.
If shaking doesn’t feel right, gentle stretching, a short walk, or even rolling your shoulders can have a similar effect.
2. Set Gentle Boundaries with News & Social Media
Staying informed is important, especially when so much is happening in the world.
But there’s a difference between staying informed and being constantly immersed in distressing news.
The more we expose ourselves to a nonstop flow of upsetting headlines, the harder it becomes for our nervous system to regulate, leading to heightened anxiety, emotional exhaustion, and even a sense of hopelessness.
Setting boundaries with news and social media isn’t about ignoring reality, it’s about protecting your mental and emotional well-being so you can stay engaged without burning out.
Here are some practical ways to set these boundaries…
Checking the news at set times instead of throughout the day: Instead of letting news updates flood your entire day, try scheduling specific times to check reliable sources. For example, you might choose to check in once in the morning and once in the evening, rather than refreshing your feed constantly.
Unfollowing accounts that spike panic rather than provide thoughtful information: Ask yourself: Does this account or news source help me stay informed in a way that feels balanced, or does it send me into a spiral of fear and distress? If it’s the latter, it’s okay to mute or unfollow. You can still stay aware of important issues without consuming content that is designed to provoke panic.
Giving yourself permission to take breaks without feeling guilty: It’s okay to log off. It’s okay to turn off notifications. It’s okay to take a full day (or more) away from the news cycle. The world will still be there when you return, and taking time to reset your nervous system will help you engage in a healthier, more sustainable way.
3. Focus on What You Can Control
Feeling completely powerless can be paralyzing.
But when we take even small actions that align with our values, we remind ourselves that we do have influence over our own lives, our communities, and the way we show up in the world.
This shift in perspective can ease anxiety and bring a sense of stability, even in uncertain times.
Identify small, meaningful actions you can take: You don’t have to change the world overnight, but small steps matter. Ask yourself:
Can I support a cause I care about by donating, volunteering, or spreading awareness?
Are there conversations I can have with friends or family to bring awareness to an issue?
Can I make choices in my daily life (where I shop, who I support, how I spend my time) that align with my values?
Redirect your energy toward what feels grounding and meaningful: If you find yourself stuck in an anxiety spiral about things beyond your control, try gently shifting your focus to something tangible:
Engaging in hobbies that bring a sense of accomplishment (gardening, cooking, writing, etc.)
Spending time with loved ones and nurturing personal connections.
Setting small, achievable goals that bring a sense of progress.
Create daily habits that support emotional stability: Routines can provide a sense of normalcy in chaotic times. Ask yourself:
What habits help me feel my best—mentally, physically, or emotionally?
Can I create a morning or evening routine that brings comfort and structure?
Are there small rituals (journaling, meditation, reading) that help me feel more in control of my own experience?
By focusing on what is within our reach, we shift from helplessness to empowerment, allowing us to show up in the world with more clarity and resilience.
4. Make Room for Joy and Rest
Anxiety tells us that we have to be on high alert all the time and that if we relax, we might miss something important or fail to prepare for the worst.
But here’s the truth, constantly being on edge doesn’t make the world any safer.
It only drains our energy, making it harder to think clearly, take action, or find peace.
Joy, connection, and rest are not distractions.
They are essential for resilience.
By intentionally making space for joy and rest, you’re not ignoring your responsibilities, you’re replenishing your capacity to handle them.
Here are a few simple ways to invite more ease and balance into your day:
Step outside and take a deep breath of fresh air: Even a few minutes in nature, whether it’s a park, your backyard, or simply standing outside, can have a calming effect on the nervous system.
Listen to music that soothes or uplifts you: Music has a direct impact on our mood. Create a playlist of songs that bring you comfort, peace, or energy, depending on what you need at the moment.
Spend time with people who make you feel safe and supported: Connection is a powerful antidote to anxiety. Whether it’s a quick call, a heartfelt conversation, or simply sitting in the presence of a loved one, human connection can bring a sense of grounding and warmth.
Engage in something creative, even if it’s just doodling for a few minutes: Creativity shifts the brain out of stress mode and into a state of flow. Whether it’s painting, writing, playing an instrument, or cooking a new recipe, engaging in creativity can bring a sense of calm and enjoyment.
Joy doesn’t have to be big or extravagant.
Even small moments of peace can be enough to remind you that life still holds good things.
5. Reach Out for Support
You don’t have to navigate this alone.
Sharing your struggles with others can help lighten the emotional burden and, sometimes, just knowing someone else understands can be enough to take the edge off the anxiety.
Here are some ways to seek support…
Talk to a trusted friend or family member: Sometimes, saying our worries out loud helps us process them more clearly. Find someone who listens without judgment and reminds you that you’re not alone.
Consider therapy or support groups: If anxiety feels overwhelming, therapy can be a valuable space to explore what’s coming up for you and develop tools to manage it. Support groups, whether online or in person, can also be a great way to connect with others experiencing similar struggles. Reach out today to take the next step toward support and healing.
Engage in online communities that feel supportive, not draining:
The internet can be a double-edged sword. While some spaces increase anxiety, others can provide comfort, encouragement, and resources. Find communities that help you feel understood and empowered rather than overwhelmed.
Final Thoughts
The world is a lot to hold right now, and if you’re feeling anxious, overwhelmed, or emotionally exhausted, please know you are not alone.
Your feelings make sense.
You care deeply, and that’s a beautiful thing.
But remember you don’t have to carry everything on your own.
It’s okay to step back when you need to.
It’s okay to take care of yourself.
It’s okay to find peace, even when the world feels chaotic.
You are doing the best you can, and that is enough.
If you’re looking for expert support, Life By Design Therapy™ is here for you. As a top-rated therapy center, we provide personalized, holistic care to help you navigate anxiety and reclaim a sense of peace. Book a free phone consultation today and take the first step toward lasting relief. CLICK HERE to get started!
This Weeks Affirmations
I focus on what is within my control and release what is not.
I am resilient, and I will get through this.
My feelings are valid, and I am allowed to feel them without judgment.
I can stay informed without sacrificing my peace.
It’s okay to take a break; rest is not the same as giving up.
Additional Resources
**If you’re interested in learning more about anxiety and navigating world issues check out these books below:
It's Time to Talk (and Listen) by Anatasia S. Kim and Alicia del Prado
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D
Radical Uncertainty: Decision-Making Beyond the Numbers by John Kay & Mervyn King
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
The Art of Uncertainty: How to Live in the Mystery of Life and Love It by Dennis Merritt Jones
Grit: The Power of Passion and Perseverance by Angela Duckworth
Uncertainty: Turning Fear and Doubt into Fuel for Brilliance by Jonathan Fields
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
