Overwhelm Reset Worksheet

Quick actions to calm the chaos and reclaim your clarity

Feeling emotionally overloaded or mentally scattered? You're not alone. When life feels too heavy to hold — especially as a woman juggling leadership, caregiving, and everything in between — try one or more of these quick resets.

These are small, powerful tools designed to bring you back to yourself.

📝 1. 3-Minute Brain Dump

Write down everything that's swirling in your head — no structure, no edits. Just clear the mental clutter. → What surprised you as you wrote?

🎯 2. Top 3 Focus

Ask yourself: What three things actually need my attention today? Not ten. Not everything. Just three. → List them here: 1. 2. 3.

❌ 3. Cancel One Thing

Look at your to-do list. Find one item, meeting, or commitment you can cancel, delegate, or delay. → What can you remove today to create space?

🧘 4. Box Breathing (2 Minutes)

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat for 5 cycles. → How does your body feel now?

🌟 5. Micro-Win Check-In

Ask: What is one thing I’ve done today — no matter how small — that I feel good about?
→ Write it here and own it:

🤝 6. Text Someone Safe

Send a simple message to someone who sees you. Try:
“Hey, I could use a little encouragement today.” → Who can you reach out to?

This is your pause button. Come back to it anytime things feel too full.

You don’t need to do more. You just need space to breathe.

Want more helpful tips? Click the Let’s Talk button!