How to Re-Center and Re-Focus When You're Feeling Overwhelmed

Do you ever experience times when you just feel sooo stuck? It almost feels like you’re trying to move forward, but you only seem to be spinning your wheels? Me too! 


I recently went through over a month of feeling that way. Since completing school for health coaching, I haven’t been in a funk for that long. I know the tools to get me out of difficult times. But when I'm deep in the struggle, I forget to use them. 


If you’re currently feeling down, lost, stuck, whatever it is...this is the article for you. Save it and refer to it anytime you're feeling that way. I know I will! 


Here are a few of my favorite tools to re-center:


Get clear on your goals

One of my favorite parts in the book “Man’s Search for Meaning” by Viktor Frankl was when he mentioned that a lot of people experience depression as a result of being bored in their lives. Have you ever noticed that those who gossip the most are the ones who don’t have much going on for themselves? I noticed that I became happiest in my life when I started adding more into it, and when I began challenging myself on a daily basis. Why? Because I was no longer bored all the time! It even helped in my relationship...I stopped relying on my boyfriend for entertainment. I stopped coming up with crazy stories in my head that he was cheating on me all the time. And boyyy was that liberating!


Action step: Do a brain dump.

Set a timer for 15 or more minutes and just write down everything that’s on your mind. It might help to type it so you can get more out in a shorter amount of time. Take the content from your brain dump and start to organize it in a way that makes sense to you. If there’s just a lot on your mind that needs to get done, organize that into smaller lists of things to do this month, this week, and today. Keep it as simple as possible so you don’t overwhelm yourself. If it’s something that’s bothering you about a current relationship in your life, make the decision to talk to that person and hash it out. The goal is to find a way to get your thoughts out of your head, organize them, and take action if necessary.

Schedule time to do "nothing"

We spend a lot of our lives being overwhelmed and busy. Feeling all the “shoulds” of life. We should be cleaning, working out, eating healthier. So much so, that when it’s time to relax and spend time doing nothing...we feel guilty. As counterintuitive as it may sound, spending time doing nothing will greatly boost your productivity.

Action step:

Schedule time this week to do absolutely nothing! Now, remember that doing “nothing” doesn’t mean literally sitting there and twiddling your thumbs. It means doing nothing productive. But I would encourage you to focus on one thing at a time. For example, if you choose to watch Netflix...go into a room, sit down and do nothing but watch. Don’t be on your phone, don’t be multitasking. Just do that one thing that will make you feel recharged. I say this because multitasking can still keep your brain overwhelmed, and you won’t get the most out of that time.


Breathing is such a simple thing to do, yet it’s something we often forget to do. We’re all breathing, obviously because we need to breathe to survive. But I’m talking deep, healing breaths here. There are a few ways you can work on your breath: meditation, movement, breathing exercises.

Action step:

Choose one of the three ways I’ve listed to work on your breath. For meditation, I recommend downloading the Insight Timer App, and choosing a meditation in one of the categories that speaks most to you. If you choose movement, I suggest walking outside and breathing in the fresh air, running, or a Yoga Vinyassa Flow class. Or if you want to keep it super simple, try this breathing exercise here.


It’s so easy to be doing “so much”, while feeling like you’re doing nothing. Sometimes all it takes is some simplification and clarification to re-center and feel like you’re back on track. If you’re feeling overwhelmed, try out one of these suggestions today!


Now tell me...what’s something you love to do when you’re feeling stuck or overwhelmed? What is one of the biggest challenges you face when feeling this way? Share in the comments below and let’s talk about it!

And before you go...don't forget to grab your free deep breathing exercise!