From Chaos to Clarity: How to Calm Overwhelm in a Stress-Filled World

I was recently interviewed by Kaitlin Ahern with Everyday Health for an upcoming story Stress-Busting Strategies Psychologists Use When They Feel Overwhelmed, so be on the lookout for the article once it's published (I'll add the link here once it's available). In the meantime, here are my thoughts regarding this important issue.

Why Overwhelm Feels So Intense Right Now

Between constant breaking news, political debates filling our feeds, and the everyday pressure of managing careers, households, and family obligations, it’s no wonder so many of us feel like we’re running on empty. If you’ve ever been on a work call while mentally calculating whether you’ll make it to your child’s soccer game on time, you know the mental tug-of-war that fuels overwhelm.

But overwhelm isn’t just emotional. It’s biological. When stress builds, deep brain structures, like the amygdala (our alarm system) and the locus coeruleus (which heightens alertness), go into overdrive. This floods the body with cortisol and adrenaline. In small bursts, that’s useful as it sharpens focus and primes us for action. But when stress becomes chronic, it starts wearing down the hippocampus, a structure critical for memory and learning. Over time, stress can dysregulate sleep, weaken immunity, and even reduce brain volume.

The takeaway? If we don’t interrupt this cycle, stress hijacks both body and mind.

How Stress Affects the Brain’s Growth and Flexibility

Here’s where the science gets hopeful. The brain is remarkably adaptable thanks to neuroplasticity; its ability to rewire and strengthen pathways in response to repeated experiences. One key player is BDNF (brain-derived neurotrophic factor), sometimes called “fertilizer for the brain.” BDNF supports neuron survival, encourages new connections, and protects against the harmful effects of chronic stress.

Movement, mindfulness, and even short stress-relief practices boost BDNF, which means the small things you do daily to manage stress don’t just feel good...they literally help your brain grow stronger and more resilient.

Practical Stress-Busting Strategies

When overwhelm hits, here are science-backed strategies you can try right away:

1. Cognitive Offloading

Write down the swirl of thoughts in your head. Offloading them onto paper frees up working memory and makes problems feel more manageable.

2. Move Your Body

A 10-minute walk outdoors is enough to shift your physiology, increase BDNF, and reset your prefrontal cortex (the part of the brain that helps with focus and decision-making).

3. Grounding Exercises

Try the “5-4-3-2-1” method: name five things you see, four you touch, three you hear, two you smell, and one you taste. It’s a fast way to bring the nervous system back into the present.

4. One Task at a Time

Multitasking isn’t real - your brain is simply switching between tasks, burning energy and increasing fatigue. Instead, work in focused 20–25 minute blocks, followed by a short break.

5. Boundaries and Delegation

Protect your bandwidth by being specific: instead of “I can’t,” say “I can revisit this Friday.” And remember: delegating isn’t shirking responsibility; it’s redistributing effort so your brain can focus on what matters most.

6. Relaxation Practices

• Box breathing: Inhale 4, hold 4, exhale 4, hold 4 (repeat four rounds). This signals safety to your nervous system.

• Progressive muscle relaxation: Tense and release muscle groups to reduce stored physical tension.

7. Scheduled Worry Time

Reserve 15 minutes in the evening to write down your worries. During the day, remind yourself: “I’ll save that for worry time.” This prevents rumination from dominating your mental space.

8. Micro-Recovery Moments

Take two minutes to stretch, step outside for sunlight, or jot down a gratitude note. These small resets add up and help train your brain to rebound faster.

Building Long-Term Resilience

Overwhelm is inevitable in today’s world, but it doesn’t have to control you. By leaning into tools that boost BDNF and harness neuroplasticity, you can train your brain to respond to stress more effectively over time. The more you practice, the more resilient your nervous system becomes.

If you want to dive deeper, my Stress and the Brain course explains exactly how stress impacts brain circuits and provides practical strategies to rewire your response. And for professionals—coaches, therapists, wellness leaders, or business owners—who want to integrate neuroscience into their work, our Certification in Cognitive and Behavioral Neuroscience takes your expertise to the next level.

Final Thought

Stress is part of being human. But when you understand how your brain works—and practice small, science-backed habits—you’re no longer at the mercy of overwhelm. Instead, you build clarity, presence, and resilience in the middle of life’s chaos.

Want to learn more about how to optimize your or your client's cognitive performance and stress resiliency?

🔹 Book a discovery call for individual consultations
🔹 Invite me to speak at your next wellness, leadership, or mental performance event
🔹 Or better yet—enroll in our one-of-a-kind Certification Programs in Cognitive and Behavioral Neuroscience at The Academy of Cognitive and Behavioral Neuroscience

We’ll help you help your clients go from distracted and drained to focused and thriving—with neuroscience as your guide.