16 somatic practices to stop overwhelm
Take control of stress and overwhelm with these easy somatic (mind-body) practices. Integrate simple daily rituals to underand worry, making space for wholehearted acceptance (controlling what you can and letting go of the rest). [6.2.25.]
Key points:
Overwhelm can feel like an endless number of tasks. Rather than disconnect from my body I’m learning to witness feeling stressed. This ensures I don’t overreact because I’m repressing difficult emotions.
Self-compassion, stretching and seeing how we feel in the moment can bring more mindfulness and break the freeze/avoidance/procrastination response to overwhelm.
Embodiment is seeing our body as a welcoming place to call home. We honour our body by grounding ourselves, caring for it, playing, finding pockets of peace, and witnessing difficult emotions without rejecting and resisting them. This builds emotional flexibility and resilience.
My experience with overwhelm & disconnection
Recently I’ve been feeling overwhelmed. Overwhelm is like a thousand bees buzzing around my head, and each one is a task I must do. Once I finish one, the swarm of bees (to-dos) surround me and I have a surge of worry and panic - “who will I get it all done?”
When I’m chronically stressed out and overwhelmed I go into “robot mode” and disconnect from my body. As adults, many of us don’t know how to access our feelings because we see them as barriers to productivity.
In Western culture where productivity equates to worth, we distance ourselves from our intuition. When we’re stressed out we become disembodied, tense, “focused on thinking” and not on feeling. How I feel in my body is not useful so I suppress my anxiety and do, accomplish, and achieve. “Mind over matter” becomes a mantra of productivity and toughness. And yet, if we ignore our deeper needs, pushing past our limits we soon overreact to stressors.
Signs of overwhelm
Irrational thoughts: Distorted ways of thinking that aren't based in reality
Overreactions: Overreacting to small stressors and panicking for no reason
Mood swings: Swinging from one emotion to another. For example, feeling angry, anxious, and then crying
Anxiety symptoms: Rapid heartbeat, shortness of breath, fatigue, headaches, upset stomach, aches and pains
Pessimism: Feeling helpless and hopeless about an issue
Social isolation: Withdrawing from loved ones and believing others wouldn’t understand your situation
Freeze response: You may stay stuck or still, unable to do the next task because everything feels overwhelming and impossible. Procrastination and avoidance is common.
Observing overwhelm & listening to my body
Becoming more embodied (connected to my body and listening to my needs) is a practice I’m not used to. Overriding stress with “just do it” already is the mantra that is deeply engrained in me. To treat my body as a home and a place I want to come back to is a new concept.
Kind self-talk (using supportive words rather than judgemental ones), stretching, moving, breathing in and out more deeply, and journalling are all practices I use to integrate more mindfulness into my days.
Even when I write I am trying to be rooted in this imperfect moment, being aware of overwhelm but not getting sucked into the vortex of doom. I hope that by being more intuitive I’ll grow a natural connection with myself and others, feeling more connected.
16 easy somatic practices for overwhelm & stress
Butterfly hug – Cross your arms over your chest, tap your shoulders alternately, and breathe deeply to self-soothe.
Shake it out – Stand up and shake your arms, legs, and body for one minute to release built-up tension.
Box breathing – Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4 again—repeat to calm your nervous system.
Grounding touch – Place one hand on your heart and one on your belly, feeling the warmth and connection as you breathe slowly.
Orienting exercise – Look around the room and name five things you see, hear, and feel to bring yourself back to the present.
Progressive tensing & releasing – Squeeze your fists or shoulders tight for 5 seconds, then let go, noticing the relief.
Swaying or rocking – Gently sway side to side or rock in place to regulate your nervous system like a self-hug.
Lion’s breath – Inhale deeply through your nose, then exhale forcefully through your mouth with a “ha” sound to release tension.
Self-massage – Gently press and roll your hands, jaw, or shoulders to ease tension and reconnect with your body.
Embrace your inner child: Dance to fun music, colour in, doodle or just do something for fun. Turn off your mind and turn on your imagination.
Find pockets of peace: Give your self 1 minute of calm, rejuvenation, or luxury throughout the day. It could be delighting in small pleasures, or putting on a scent, or making your favourite beverage.
Hug yourself: Give yourself some love while challenging your negativity, “What story am I telling myself now?”
Deep acceptance: Let the imperfect, messy situation be as it is by saying, “It’s just like this right now—it’s ok”
Neutralise negative statements: Words can be bitter like lemons, so imagine you’ve watered down the lemons and are now taking out any bitterness/negativity out from a statement. For example, “I’m so stupid,” becomes “I’m not so anything, I merely judge myself so.” See how much lighter you feel without judgement.
Love notes: Send a voice memo to someone you love, or even to yourself by sharing something funny, nice or special
A symbol of strength: Carry a rock, charm, or trinket that symbolises strength so when you’re overwhelmed you can touch it and sense the shape, texture, or colour.