10 Tools I Use When I’m Lost or Overwhelmed
We all have those days, when everything feels noisy, heavy, or a bit off.
As a coach, I often help others create space to reflect and reset when they’re feeling stuck. But the truth is, I’ve had to build that space for myself too.
When everything feels like a lot, I’ve learned that the best thing I can do is pause. To tune in. To reset.
But let’s be honest, that’s often easier said than done.
So I thought I’d share what’s in my personal toolkit: the things I reach for when I need to recenter, restore, or simply remind myself that it’s not life or death.
I’m okay. Everything is okay.
1. The Three Question Journal
This simple but powerful journaling habit, from Dr Rangan Chatterjee , helps me begin and end the day with intention.
In the morning:
- What is one thing I deeply appreciate about my life?
- What is the most important thing I have to do today?
- What quality do I want to show the world today?
In the evening:
- What went well today?
- What did I do for someone else today?
- What could I do differently tomorrow?
It takes five minutes at the beginning and end of each day, but it always brings me back to presence, purpose and perspective.
2. Intentional Tech Breaks
When used mindfully, tech can soothe rather than cause stress. A few go-tos:
- Listening to calming music or an inspiring podcast.
- Flicking through old photos that remind me of joyful moments. I like to savour the memories and the feelings I experienced.
3. A Few Good Humans
Friends and family keep me anchored.
Sometimes it’s a walk, sometimes it’s a voice note or a phone call. Just having people who I can talk to, without needing to fix things, makes all the difference.
4. Movement for Mood, Not Just Fitness
Whether it’s a walk, Pilates, padel or tennis, movement shifts everything for me, mentally and emotionally.
It’s less about hitting a goal and more about releasing stress and reconnecting with my body.
5. Time in Nature
A riverside or forest walk. Bare feet on the grass. A few deep breaths under a tree.
Nature has a way of regulating my nervous system before I even realise I need it.
6. Protecting Presence
Time with my daughter brings me straight into the present.
She doesn’t care what I’ve ticked off my to-do list, she just needs me to be there. And there’s nothing quite like children to anchor you into the present moment.
7. Prioritising Rest
Sleep, rest and time off are not luxuries, they’re the foundations of everything else.
Especially when you’re leading, creating or supporting others. I’ve learned (the hard way) that I show up better when I’m not running on empty.
8. Reading to Reconnect
Books are where I go for both comfort and clarity.
I’d love to read more fiction. Right now it tends to be a holiday treat, but I’m working on bringing it into everyday life. It helps me switch off, escape, and slow down.
Nonfiction, on the other hand, sparks ideas. It challenges my thinking and gently shifts my mindset when I need a new perspective.
Sometimes, just ten pages is enough to reset the way I see things.
9. Zooming Out
When I start spiralling, I try to ask myself:
- Where do I feel this in my body?
- Take a breath and feel my feet on the floor, then ask myself,
- What thought caused the feeling?
- What’s my evidence that the thought is true?
- What’s a better way to respond?
- What’s the bigger picture here?
Reframing the moment helps me step out of reactivity and into reflection.
10. Time for Fun and Inspiration
Joy is a wellbeing tool too.
For me, it often looks like moving my body, laughing with friends, or getting inspired by live music or art.
I’m heading to Glastonbury at the end of the month with my sister and some friends, and just the anticipation is already lifting my mood. Fun and inspiration aren’t “nice-to-haves”, they help me stay well, creative and connected.
Over to You
What’s in your personal toolkit?
What helps you stay grounded, present or inspired when the noise gets too loud?
And if you’re navigating a moment of transition, in your career, your leadership, or your life and want support building more clarity, confidence, and breathing room… coaching might help.
📩 Drop me a message, or book a free discovery call here if you’d like to explore working together.