If you are feeling overwhelmed, anxious, exhausted, overtired, upset, overworked, or anything in between, this one's for you. When I recorded this episode, I had quite the day when I was feeling almost all of these things. In here, you'll find 5 or so tips for things you can actively do to get out of that headspace and help you refocus and reset. 

I think I said 3 tips but I kept going with things I do that really help me when I'm in this mindset or rut and I highly recommend you give them a try if or when you're feeling this way.

How to Deal with Feeling Overwhelmed: 6 Proven Strategies That Actually Work (At Least For Me)

From Guyset Podcast - A Guy's Guide to What Should Be Talked About

We've all been there: one of those draining days where nothing goes your way, every task feels impossible, and you're slumped at your desk feeling completely overwhelmed. Whether it's work stress, personal responsibilities, or just life hitting you all at once, that heavy feeling can be paralyzing.

Instead of letting overwhelm control your entire day, here are six practical strategies that can help you reset, refocus, and take back control of your mental state.

Why We Feel Overwhelmed

Feeling overwhelmed often happens when:

• Multiple tasks pile up in our minds

• We're sleep-deprived or physically exhausted

• Everything seems to go wrong at once

• We lose perspective on what's actually urgent versus what just feels urgent

The good news? You have the power to change the channel in your head and reframe your entire day, no matter what time it is.

1. Brain Dump Everything on Paper

The Strategy: Get a blank piece of paper and pen, then write down everything that's swirling around in your mind.

How to Do It:

• Clear your desk or find a clean space

• Write the date at the top

• List out all work tasks that need to be done

• Include personal to-dos and responsibilities

• Don't worry about order or priority—just get it all out

Why It Works: When thoughts are jumbled in your brain, they feel more overwhelming than they actually are. Seeing everything laid out on paper helps organize your thoughts and makes tasks feel more manageable. This simple act of brain dumping can instantly shift you from feeling scattered to feeling focused.

2. Take a 5-20 Minute Walk

The Strategy: Step away from everything. Leave your desk, grab your keys and water bottle, and go outside for a short walk.

How to Do It:

• Put your phone on silent (no checking emails or Slack)

• Listen to music or a podcast if you want

• Focus on breathing fresh air

• Use this time to reframe your mindset

Why It Works: Stepping away from the situation—whether it's work, family stress, or relationship issues—gives you physical and mental space to reset. Even five minutes can make a huge difference in your perspective when you return.

3. Drink Water (Seriously)

The Strategy: Hydrate intentionally as a mindfulness practice.

How to Do It:

• Take deliberate sips of water

• Refill your water bottle

• Walk to the kitchen or water fountain

• Use this as a moment to pause and breathe

Why It Works: Many times we're simply dehydrated, which affects our mental clarity and mood. The act of consciously drinking water forces you to take a moment, slow down, and re-center yourself.

4. Get Moving

The Strategy: Engage in physical movement to shift your mental state.

How to Do It:

• Hit the gym for a workout

• Do bodyweight exercises at home

• Take a longer walk (different from the 5-minute reset walk)

• Focus intensely on the movement, not your problems

Why It Works: Exercise forces you to focus on one thing—your body and the movement. This breaks the cycle of rumination and helps you get out of your head. The endorphins released during exercise naturally improve your mood and energy levels.

5. Choose Something Intentional (Not Mindless Scrolling)

The Strategy: Deliberately choose an activity that transports you mentally.

What Works:

• Reading a book or e-reader for 15-30 minutes

• Watching a specific TV episode or movie

• Listening to a podcast

• Any activity you choose intentionally

What Doesn't Work:

• Mindless scrolling on social media

• Randomly browsing the internet

• Activities that make you feel like you've wasted time

Why It Works: Intentional activities help you escape your current headspace without the guilt or increased anxiety that comes from mindless scrolling.

6. Call Someone or Voice Memo Yourself

The Strategy: Get your feelings out of your system by talking them through.

How to Do It:

• Call a trusted friend, sibling, or parent

• Vent about your day without needing solutions

• If no one's available, record a voice memo to yourself

• Just let it all out—word vomit is encouraged

Why It Works: Sometimes you just need someone to hear you say "I understand" or "That sounds tough." Getting thoughts out of your body and into words can be incredibly relieving, even if the listener isn't offering solutions.

Bonus Tip: Dance It Out

This might sound silly, but put on your favorite song and dance like no one's watching. Move your body, let loose, and shake off the stress. This works especially well before:

• Big presentations or calls

• Important interviews

• Stressful conversations

• Exams or tests

Once you get past the initial embarrassment, moving your body to music can be incredibly liberating and energizing.

The Power of Resetting Your Day

Remember: a bad morning doesn't have to mean a bad day. You have the power to hit reset at any moment. These strategies work because they all offer you a chance to:

• Step away from the source of stress

• Reset your physical state through movement or hydration

• Organize your thoughts instead of letting them swirl chaotically

• Gain perspective on what's actually urgent

When to Use These Strategies

These techniques work for any type of overwhelm:

• Work-related stress and deadlines

• Personal relationship issues

• Family pressures

• Academic stress

• General life overwhelm

Final Thoughts

Feeling overwhelmed is normal—it happens to everyone. The key is having go-to strategies that you can implement quickly when those overwhelming feelings hit. Don't let a bad moment turn into a bad day or a bad day turn into a bad week.

Try these strategies next time you're feeling overwhelmed, and remember: you're stronger than your stress, and you have more control over your mental state than you think.

For more practical advice on navigating your 20s, managing stress, and improving your daily life, listen to Guyset - A Guy's Guide to What Should Be Talked About. Available on Apple Podcasts, Spotify, and all major podcast platforms. Have a topic you'd like covered? Email josh@guyset.com

Send in any questions, guests you want me to have on, things you want me to talk about, or things that should be talked about for guys in their 20s to josh@guyset.com or just say hi!

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