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Regulating Your Emotions When Everything Feels Overwhelming
Let’s be real: some days just feel like too much.
Too many tabs open in your brain. Too much bad news. Too many emotions trying to move through your body all at once.
And when you’re already running low—on time, sleep, energy, hope—those moments can make it feel like you’re on the verge of unraveling.
If you’ve ever felt like your nervous system is holding on by a thread, you’re not alone. And no, you’re not “too sensitive.”
You’re just human. And you’re likely doing the best you can with a whole lot more on your plate than anyone can see.
In this post, I want to share what it actually looks like to regulate your emotions when the overwhelm kicks in—plus a few tools and strategies that have helped me come back to center when it feels like everything is spinning.
What Emotional Regulation Really Means
It’s not about controlling your emotions or pretending they’re not there.
It’s not about shutting things down or bypassing what you feel.
Regulating your emotions means learning to move through them with care—without letting them hijack your entire day or drown you in shame.
It means having a plan for when things get loud inside.
It means knowing what helps you come back into your body, into the present, and into a space that feels a little safer.
And that plan doesn’t have to be complicated or perfect—it just has to be yours.
When Everything Feels Like Too Much… Try This
We all regulate differently, so I’m not here to tell you there’s one “right way.” But I am here to remind you that there are small, accessible things you can reach for when your nervous system feels like it’s in a blender.
Here are a few tools and grounding strategies I return to when I’m overwhelmed—and yes, some of them are physical things I keep nearby for moments just like these.
1. Cool Your Face, Calm Your Mind
When I feel emotionally flooded or anxious, cold therapy is one of the fastest ways I’ve found to calm my system down.
A facial ice roller is my go-to for a quick hit of grounding. It helps reduce swelling from stress tears (we’ve all been there) and gives my brain something cold and consistent to focus on.
On more intense days, I’ll reach for my migraine cap—yep, the full head wrap version. It calms my temples, slows down my racing thoughts, and makes me feel held.
2. Create a Weighted Sensory Pause
There’s something incredibly comforting about pressure against the body when you’re dysregulated. It helps signal safety to the nervous system.
I keep a travel-sized weighted blanket nearby—it’s small enough to toss over my lap while working or resting but heavy enough to help me feel anchored again.
Pairing it with an aromatherapy weighted eye mask helps block out stimulation and invites rest, even if I can’t fully relax yet. Just a few minutes can make a difference.
3. Use Your Hands to Reconnect to the Present
When I feel like I’m floating too far from my body, fidgeting or tactile activity can pull me back down.
My favorite tool right now? Magnetic fidget toys. There’s something about the repetitive movement that helps me soothe the noise in my brain without needing to “fix” anything.
I also lean on mindful activities like coloring pages, jigsaw puzzles, and beginner crochet kits—not because I’m good at them, but because they give my hands something intentional to do when my emotions feel out of control.
These don’t need to be “productive.” The goal is comfort. Presence. Slowness.
Tips for Getting Through the Storm
Sometimes you need a full reset. Sometimes you just need to ride the wave until it passes. Either way, these reminders help:
- You don’t have to earn a break from your emotions. If you need to distract yourself for a bit, that’s regulation—not avoidance.
- You can feel your feelings in layers. It’s okay to process them bit by bit.
- You’re allowed to need tools. To use what works. To choose comfort over perfection.
Final Thought: Come Back Gently
You are not weak for needing help to regulate your emotions.
You are not too much. You are not broken.
You are a nervous system doing its best in a world that asks way too much, way too often.
Coming back to yourself is an act of courage.
Using tools that support your healing isn’t cheating—it’s resourcing. It’s resilience.
So if you’re in the thick of it right now, know this:
You don’t have to power through.
You don’t have to do it alone.
You just have to start small. Reach for something that steadies you. And keep choosing softness every time the world feels sharp.
Reflect & Share
💬 What helps you regulate when you feel overwhelmed? What would you put in your own emotional regulation kit?
Share below—because someone else might need your idea, too.
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