Coping in the Present Moment: Simple Tools for When You Feel Overwhelmed
We’ve all had moments when our thoughts race, emotions feel too big, or we get caught in worries about the past or the future. In those moments, it can feel impossible to slow down. The good news is that there are simple ways to anchor yourself in the present — to take a breath, find your footing, and remind yourself that you are here, right now.
Here are a few practices you can try when you feel overwhelmed:
1. Ground Through Your Senses
A classic tool is the 5-4-3-2-1 grounding exercise: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. By engaging the senses, you shift your attention away from spiraling thoughts and back into the reality of this moment.
2. Breathe Slowly and Gently
You don’t need complicated techniques — just focus on slowing your breath and letting your outbreath be a little longer and softer than your inhale. This alone helps signal safety to the nervous system and often makes emotions feel less overwhelming.
If you do like more structure, you might try the 4-7-8 breath: inhale through your nose for 4 counts, hold gently for 7, and exhale slowly through your mouth for 8. Repeating this a few times can deepen the sense of calm.
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3. Notice the “Alarm” in Your Body
Before trying to release tension, pause and simply notice:
Where do you feel it?
What sensations are present — tightness, heat, pressure, buzzing?
Can you just stay with it for a moment, acknowledging, “This is my body’s alarm system”?
4. Release with Gentle Movement
Once you’ve noticed what’s there, invite a small release. This could be:
Unclenching your jaw
Rolling your shoulders
Placing a hand on your chest or stomach and breathing slowly
Movement doesn’t have to be big — even small shifts can help your body let go of tension.
5. Reconnect and Ask What Your Body Needs
After releasing, check in with yourself: What is my body asking for right now?
A run or walk to move the energy?
A safe outlet for fight energy — punching a pillow, stomping, or scribbling furiously on paper?
A scream into a pillow or alone in your car?
Or simply rest, water, or a comforting ritual?
Your body often knows what it needs — the practice is learning how to listen.
These practices aren’t about ignoring or pushing away your feelings. They’re about creating a safe landing place in the present, so you can move through challenges with a little more steadiness. Over time, these small moments of awareness and release can transform the present into a place of refuge rather than something to escape from.
