Emergency Tools for Overwhelm: Simple Ways to Find Calm When You Need It Most

When Overwhelm Hits, Gently Create a Little Space

Life gets heavy sometimes, and when those overwhelming waves hit, even the most grounded of us can feel like we're sinking. Those of struggling with CPTSD, and on a healing journey get hit extra hard and it's all to easy to lose your day, week, even month just trying to come up for air. It’s in those moments that simple, grounding techniques can make all the difference—helping you to create just a bit of space and stop the spiral. I know that what works one day might not work the next, so I created this Emergency Toolbox with a few gentle options to help you find calm, no matter how you’re feeling.

At the end of this post, you'll have the option to sign up for a link to download a set of printable cards to have handy when you need them.

Quick SOS micro-actions for Overwhelm

I know that when overwhelm hits me, I will only spin more if I try one of the big healing techniques. Even many breathing techniques will push me further into panic and overwhelm. So these first tools are the true emergency tools. They are not meant as fixes, but something that is accessible for when you feel like you don't have space for doing or trying anything. They are there for you to quickly make a small enough shift so that a flicker of space can come in.

1. Hand-on-Heart Breathing

   • Place one hand on your heart, the other over your belly. Close your eyes, and take three slow, deep breaths. Feel the hand on your belly rise up and follow the breath up, up, and into your heart. Feel the warmth and connection. Exhale slowly through the mouth. If you are able to feel the warmth, feel it blowing around you and throughout the room with the exhale.

   • If you’re too overwhelmed for heart breathing, try this instead. Breath in until you feel like your lungs are at capacity. Then,force a quick, extra breath (like a gasp), then exhale slowly—it’s an awkward breath, but it redirects your mind and can ease tension.

   • One other alternative is to take to quick inhales followed by a long exhale. Whenver you can get your exhale longer than inhales, it helps to calm you.

2. Grounding 5-4-3-2-1 Scan

   • Look around you and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps bring your awareness back to the present.

   • Similiarly, try to focus on all five senses at once. Right this second, what do you see, smell, hear, feel and taste. Really try to stack each sense on top of the other and experience them all at the same time.

3. Foot Press

   • Press your feet into the ground, feeling the floor beneath you. Imagine any stress flowing out of your body, down through your legs, and into the earth.

   • If you can do this outside and barefoot, go for it!

4. Shaking Out Stress

   • Stand up and give your body a good shake—hands, arms, legs, feet—for one minute. Let any tension release as you move.

Find which one or two of these can be your go-to for those times when you need to get out of your

head or big, bodily feelings. The idea is not to magically switch to happy, positive thoughts. I kind of look at it as aiming for neutral. Neutral will give you the bit of space that you need. From there, you can try some other actoins or just acknowledge that neutral is ok for today.

Create space with micro-actions

Here’s a wider list of tools you can keep handy for those overwhelming moments. Try one or two, see what resonates, and come back to others as needed.

1. Breathing Techniques

• Box Breathing: Breathe in for 4 counts, hold for 4, exhale for 4, and hold again for 4. This rhythmic breath can help soothe the nervous system.

• Dr. Joe Breath: From Joe Dispenza (loosely)- you'll take a breath starting at your base and going up, up, up to the crown of your head, pulling everything in with the breath as you go. Hold the breath and feel it on your crown for as long as you can before a long exhale.

2. Creative Expression

• Five-Minute Free Write: Set a timer and let yourself write whatever comes out—no filtering, no judgment. Sometimes, just getting it on paper can be a relief.

• Mini-Doodle: Grab a pen and doodle freely, focusing only on shapes and lines, letting your thoughts drift.

3. Gentle Physical Movement

• Shoulder Roll: Slowly roll your shoulders forward and back, allowing any tension to ease.

• Foot Tapping: Tap each foot alternately on the ground, feeling the sensation of contact.

4. Affirmations to Anchor You

• “I am here, and I am safe in this moment.”

• “One small step is still movement forward.”

• “Today, I’m allowed to be exactly as I am.”

Remember, you’re not alone in this, and it’s okay to take things one small step at a time. This toolbox is here to help you find moments of calm in the storm, one breath, movement, or gentle reminder at a time.

Want More Micro-Actions?

I created a FREE Spark Starter Kit with 30 micro-actions to allow you to create space without feeling intimidated by time and motivation contstraints.

To have your own emergency toolbox at the ready, you can also get my set of printable cards.