When It Feels Like Too Much: A Gentle Nudge Back to You

A woman sits in deep thought, hands clasped and eyes closed, overwhelmed by her emotions.

Have you ever had a day when everything seems to hit at once—like a ton of bricks—and suddenly you're overwhelmed, stressed, and anxious? Your muscles tighten, your thoughts race, and it feels like you're barely keeping your head above water.

If that sounds familiar, you’re not alone. In fact, most of us have been there—some of us might be there right now. Feeling off balance isn’t a flaw; it’s a deeply human response to life piling up. And when it does, your body and mind are simply asking for space to breathe.

There’s a scene in Jerry Maguire that always stays with me. Regina King’s character pleads for her husband’s return and says, "The family doesn’t work without him." That hits differently when you're the one everyone depends on. The truth is, your life doesn’t flow well without you, either—not the worn out, stretched thin version, but the one who’s present and whole.

That’s why sometimes the most powerful thing we can do is pause. To check in. To come home to ourselves. Reconnecting doesn’t have to be complicated. It can be a walk around the block, a quiet breath, a few lines in a journal, or simply turning off the noise for a bit. It doesn’t have to be perfect—it just has to be real. Then, maybe you make a list. Not of everything, just the next few things. One step at a time. When your capacity feels low, give yourself permission to be singularly focused. Multitasking isn’t the badge of honor we once thought it was.

Anxiety often sneaks in when we’re living too far ahead, tangled in "what ifs" and not grounded in "what is." But not every unknown deserves our fear. Some just need our patience. Focus on the few things you can do, and let the rest wait its turn.

If you’re feeling overwhelmed today, know that you’re not the only one. We’re all figuring it out—sometimes strong, sometimes shaky, and always human.

Breathe. Recenter. You’re not behind. You’re just human. And that’s more than enough.

A Simple Check-In Exercise

When everything feels like too much, taking a moment to pause and check in with yourself can shift your entire day. Here's a gentle self-check you can try:

1. Find a quiet space. It doesn’t have to be silent—just somewhere you can be with your thoughts for a few minutes without distraction.

2. Close your eyes and take three deep breaths. Inhale slowly. Exhale even slower. Feel your shoulders drop. Feel your chest rise. Just breathe.

3. Ask yourself:

• How am I feeling right now—physically, emotionally, mentally?

• What do I need in this moment?

• What’s one thing I can do to support myself today?

  
  

4. Listen without judgment. Don’t try to fix or push anything away. Just observe. Your body and emotions are speaking—let them be heard.

5. Respond gently. Maybe that means getting up to stretch, drinking water, saying no, or simply allowing yourself to rest. Honor what you find.

You don’t need a full plan. Just a pause.

Breathe. Check in. Then move from there.

If this spoke to you, share it with someone else who might need a gentle reminder today. We're all in this together.

Written by Toronda Daniels, founder of Soulful Escapes. For more stories and soulful reflections, visit www.soulful-escapes.com or follow along at facebook.com/groups/soulfulescapes.