Too Much on Your Plate? Try These 7 Proven Strategies to Ease Overwhelm
- Moe | Scarlet Plus
- Mar 30
- 4 min read
Practical Mental Health Tools from Adelson Behavioral & Mental Health
When everything feels urgent and your mind is spinning, it’s easy to feel like you’re drowning in responsibility. Whether you're juggling family, work, caregiving, or personal challenges, having too much on your plate can lead to chronic stress, anxiety, and even burnout.
At Adelson Behavioral & Mental Health, we believe that small, intentional changes can help lighten the mental load. If you’re feeling maxed out, these 7 proven strategies can help reduce overwhelm and restore balance—starting today.
On this page:
1. Declutter Your Mind with a Daily Brain Dump
Your brain is not a storage unit—and trying to remember everything adds to the stress. A daily brain dump helps you clear mental clutter, identify priorities, and feel more in control.
How to brain dump effectively:
📝 Write down everything on your mind—no editing
📋 Categorize tasks (urgent, later, delegate)
⏳ Pick 1-3 “must-dos” for the day
📆 Schedule or defer lower-priority items
🚫 Let go of what’s beyond your control
According to Psychology Today, this simple exercise helps reduce anxiety and improve focus by shifting chaos into structure.
2. Use the “15-Minute Rule” to Tackle Tasks
When you’re overwhelmed, starting anything can feel impossible. The 15-minute rule breaks the barrier of inertia by allowing you to start small and build momentum.
Put it into practice:
⏱ Set a timer for 15 minutes
🔨 Work on a task—no pressure to finish
✅ Stop or continue once the timer ends
🎯 Focus on progress, not perfection
This technique is especially helpful for those managing executive function issues like ADHD or anxiety, where starting can be the hardest part.
3. Reduce Decision Fatigue from Overwhelm with a “Default Day Plan”
The more decisions you make, the more overwhelmed you’ll feel. A daily rhythm or template helps reduce the mental energy needed to plan everything from scratch.
Create a calming daily structure:
🛌 Wake and sleep at consistent times
🍴 Plan simple meals in advance
🧘 Build in downtime and movement
💻 Batch similar tasks to avoid switching gears
📵 Limit digital interruptions with set screen-free times
As highlighted by Harvard Business Review, simplifying your routine helps preserve mental bandwidth for what truly matters.
4. Protect Your Energy with Boundaries
Overwhelm often grows from saying "yes" too much and "no" too little. Healthy boundaries are key to preserving your emotional energy and time.
Where to set limits:
🗣 Time spent in draining conversations or relationships
💬 Number of requests or tasks you agree to daily
📧 Checking emails or messages outside set times
🛑 Guilt-driven obligations that drain your joy
🧠 Internal expectations that are unrealistic
At Adelson Behavioral & Mental Health, we help individuals explore their relationship with boundaries and learn how to set them confidently.
5. Use Micro-Recovery Breaks to Reset Your Brain
You don’t need a vacation to recharge. Short, consistent breaks throughout the day can help regulate your nervous system and reduce mental fatigue.
Try micro-recovery breaks like:
🌿 Stepping outside for 5 minutes of sunlight
🎧 Listening to calming music or guided breathing
🚶 Stretching or light movement
🧊 Holding something cold to interrupt anxious thinking (Cleveland Clinic)
🧘 Doing a mini body scan or mindfulness check-in
These tiny moments of self-care compound over time to create resilience.
6. Connect with Someone You Trust
Overwhelm often thrives in isolation. A quick conversation, even a text or short check-in, can make you feel seen and supported.
Ways to connect when time is tight:
💬 Send a voice note instead of texting
🤝 Ask for help with one small thing
💖 Share a win or struggle with a friend or therapist
🫂 Reconnect with a loved one who makes you feel grounded
At Adelson, we emphasize the value of connection as a coping tool for emotional overwhelm.
7. Know When to Seek Professional Support
If overwhelm is constant or affecting your ability to function, it’s time to seek help. Chronic stress can lead to anxiety, depression, or burnout if left unaddressed.
It may be time for support if you:
🚩 Feel exhausted despite rest
🚩 Can’t focus or complete tasks
🚩 Have mood swings, irritability, or panic attacks
🚩 Are neglecting self-care or social interaction
🚩 Feel emotionally flat, numb, or hopeless
At Adelson Behavioral & Mental Health, we offer:
✔ Psychiatric evaluations to identify underlying concerns
✔ Medication management, if appropriate
✔ Collaborative care with therapy providers
✔ Personalized treatment plans focused on relief and resilience
Conclusion: You Don’t Have to Carry It All
Overwhelm is your brain’s way of saying, “I need help.” Whether you use these simple strategies or reach out for professional support, the important thing is to know you’re not alone—and you don’t have to stay stuck.
At Adelson Behavioral & Mental Health, we’re here to help you lighten the load, find your focus, and feel like yourself again.
👉 Need support managing stress and overwhelm? Contact us today to get started.
Take the First Step with Adelson Behavioral & Mental Health
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If you're looking for a psychiatrist in Arlington, TX | Dallas, TX | Fort-Worth, TX, Mansfield, TX, Adelson Behavioral & Mental Health is ready to help. We offer personalized and empathetic care tailored to your unique needs.