---

Ever feel like you’re drowning in stress, running on fumes, and one spilled cup of coffee away from a full-blown meltdown? Need some quick tips to stop feeling overwhelmed? Yeah, I totally get it.

Life moves fast. The to-do list never ends. The demands keep piling up. And yet, somehow, we’re just expected to handle it.

But here’s the truth: You weren’t created to live in a constant state of overwhelm.

Today, we’re going to talk about how to stop feeling overwhelmed—without having to flip your entire life upside down. Just simple, practical ways to relieve the stress before it overflows.

(Prefer to listen? You can find these quick tips to stop feeling overwhelmed on Apple podcasts or below on Spotify.)

---

What’s Actually Happening When You Feel Overwhelmed

Before we talk about how to stop feeling overwhelmed, we need to talk about why it happens in the first place. Because it’s not just about being too busy or having too much on your plate.

Your body is literally working against you.

God designed our bodies with an incredible built-in survival system. When we feel threatened—whether it’s an actual danger or just the stress of daily life—our nervous system shifts into fight or flight mode.

Your body thinks it’s under attack.

• Your digestion slows down because breaking down food isn’t a priority when you’re trying to survive.
• Your metabolism stalls because high cortisol (the stress hormone) tells your body to store fat for emergency energy.
• Your immune system weakens because your body is focused on dealing with the immediate “threat.”
• Your sleep gets disrupted because your body is on high alert, making it harder to rest.

Sound familiar?

This is why nervous system regulation is so important—because we can’t eliminate every stressor in life, but we can train our bodies to shift back into rest and digest mode, where healing, digestion, and real rest happen.

---

The Stress Cup: Why Overwhelm Happens So Fast

Let me tell you a story that changed how I see stress.

When my daughters were young, we were coming out of a really hard season—divorce, trauma, anxiety, constant stress. We were all dysregulated most of the time (which basically means: reactive, on edge, and exhausted).

One day, my daughter’s therapist shared an analogy that made everything click:

Stress is like a cup of water.

• Most people wake up with a little water in their cup. Their stress tolerance is pretty solid.
• But when you’re already overwhelmed? You wake up with your cup half full or even overflowing.

Then life starts adding more stress:

• Running late? More water.
• Traffic? More water.
• Kids arguing? More water.
• Work stress? More water.

And before you know it, one small thing—like a sassy comment from a teenager or a barking dog—sends the whole thing spilling over.

That’s when we snap. We yell. We shut down.

Sound familiar?

Here’s the key: You have to pour water out throughout the day. Otherwise? It’s going to overflow.

---

Elijah Was Overwhelmed Too (And God Had the Best Response)

I can’t talk about overwhelm without sharing one of my favorite stories from 1 Kings 19—because if anyone understood burnout, it was Elijah.

Let me set the scene:

Elijah had just experienced a massive victory—calling down fire from heaven and defeating the prophets of Baal. But instead of celebrating, he found himself running for his life when Jezebel threatened him.

Overwhelmed. Exhausted. Afraid.

He ran into the wilderness, convinced he was completely alone. And how did God respond?

• Not with frustration.
• Not with rebuke.
• Not with a lecture about faith.

Instead, God sent an angel who simply told Elijah: “Get up and eat.”

Elijah ate. He drank. He rested. And when he woke up, God let him do it again.

Because God knew: Before Elijah could process the truth, he needed rest.

Later, when Elijah reached Mount Horeb, God asked, “What are you doing here, Elijah?” Then came a mighty wind, an earthquake, and a fire—pure chaos.

But when God finally spoke, it wasn’t in the storm. It was in a still, small voice.

Even though Elijah was overwhelmed and couldn’t see clearly, God met him right where he was.

“Be encouraged. God is not mad at you for being tired and overwhelmed. He is standing patiently, ready to minister to you, to nourish you as you recover.”

Friend, He will do the same for you.

If you’re running on empty, God isn’t waiting for you to “get it together.” He’s waiting to care for you.

---

7 Quick Ways to Stop Feeling Overwhelmed

So how do we practically pour water out of our stress cup before it spills over?

Here are seven simple, doable ways:

1. Deep Breathing

Try the box breathing method to reset your nervous system:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds

It instantly signals to your body: You’re safe. You can relax.

2. Prayer & Worship

“Worship is warfare. Stress and anxiety can’t stay where worship lives.”
Turn on worship music. Say a short prayer. Just take a deep breath and invite God into your stress.

3. Sensory Reset

Overstimulation can make stress worse. Try:

• Stepping outside for fresh air
• Splashing cold water on your face
• Turning off unnecessary noise (TV, notifications)

4. The ‘What’s True?’ Trick

Feeling overwhelmed by fear or self-doubt? Ask yourself: “What do I know is 100% true right now?”
This helps separate facts from emotions.

5. The 10-10-10 Rule

When stress hits, ask yourself:

• Will this matter in 10 minutes?
• Will it matter in 10 months?
• Will it matter in 10 years?
  If not? Let. It. Go.

6. Move Your Body

Even five minutes of movement can help. Walk around the house, stretch, shake out tension. Your nervous system will thank you.

7. Laugh & Connect

Laughter literally reduces stress hormones. Call a friend, watch a funny video—sometimes, stepping away and laughing is the best stress relief.

---

How to Prevent Feeling Overwhelmed Before It Happens

The best way to stop overwhelm? Prevent it before your stress cup overflows. Here are some powerful ways to keep your nervous system regulated before the chaos takes over.

Know Your Triggers

What stresses you out the most? Is it noise, too many tasks, or overcommitment? Learn to recognize it early so you can take action before overwhelm sets in.

Set & Keep Boundaries

If you don’t protect your peace, no one else will. Say no when you need to. Block out time for yourself. Create space in your day for margin.

Schedule Rest (God Did!)

Listen, if you don’t schedule a break, your body will take one for you. And it probably won’t be at a convenient time.

We were never meant to go nonstop. Even God rested. If you aren’t taking a day of rest every week, you aren’t doing it right.

Let Go of Unrealistic Expectations

What pressures are you putting on yourself? Are you working too much? Overcommitting to things that drain you?

For me, it was working past my hours, 7 days a week. What’s yours?

God Gave Us Community—Lean Into It

You weren’t meant to do life alone. Ask for help. Delegate. Let people in. Stop carrying everything by yourself.

Stop Overthinking Before it Leads to Overwhelm

Overthinking is one of the fastest ways to fill your stress cup to the brim. When your mind is constantly racing with what-ifs and worst-case scenarios, it’s no wonder you feel overwhelmed. Learning how to take control of your thoughts is key to preventing stress before it spirals. If overthinking is adding to your overwhelm, check out this blog on how to stop negative thoughts and break free from the cycle: How to Stop Overthinking and Negative Thoughts

Vagus Nerve Stimulation: The Key to Staying Calm

One of the best ways to shift your body out of fight-or-flight and into rest-and-digest mode is by stimulating the vagus nerve—the nerve responsible for calming your nervous system.

Some simple ways to do this include:

• Deep, slow breathing—especially diaphragmatic breathing (breathing into your belly).
• Humming or singing—activates the vagus nerve and signals safety to your brain.
• Cold exposure—splashing cold water on your face or taking a cold shower can help reset your nervous system.
• Gargling water—it seems simple, but it stimulates the vagus nerve.
• Laughter—genuine belly laughs naturally activate the parasympathetic nervous system.

Regulating your nervous system isn’t just about reducing stress—it’s about creating a foundation where your body can heal, rest, and function the way God designed it to.

---

Final Thoughts: You Were Not Made to Live Overwhelmed

If you take nothing else from this, hear me when I say:

Rest is not a luxury—it’s a necessity.

Even God rested. Even Elijah needed time to recover before he could hear God’s truth again.

So, take a breath. Put something down. Ask God to meet you in the still, small voice. Because peace is possible, even in the middle of chaos.

Which of these tips are you going to try today? Let me know in the comments!

And if this helped you, send it to a friend who needs it, too.

You don’t have to do this alone. God is with you. And so am I.

Need Help to Stop Feeling Overwhelmed?

Have you wondered. “Is Christian life coaching for me?” You don’t have to navigate the chaos alone. As a Christian Life Coach for women, I help women just like you break free from overwhelm, overthinking, and stress so you can step into the peace God has for you. Together, we’ll work through the mental clutter, create real, practical strategies to lighten your load, and help you renew your mind so that stress no longer runs your life. If you’re ready to stop feeling stuck and start living with clarity and confidence, let’s chat.

Schedule a free call today and take the first step toward peace.

Learn more about working with me one-on-one here.

Want to Remember These Tips to Stop Feeling Overwhelmed? Pin It!

You May Also Enjoy These Episodes

How To Stop Overthinking and Negative Thoughts as a Christian | Ep 38
Building Your Faith While Waiting For Breakthrough | Ep 37
Renew Your Mind: 10 Steps to Stop Negative Thoughts, Worry, and Overthinking | Ep 34

Other Blogs You May Enjoy

Finding Clarity, Confidence, and Purpose in Your Calling through Life Coaching for Christian Women.

Navigating Life’s Chaos: A Guide to Regulating Your Nervous System

How to Stop Procrastinating | ep 22