Stressed Out, Overwhelmed or Just Busy? 6 Tips to Take Back Control

We all experience stresses in our lives at some point or another and this is perfectly natural.  How we deal with these stresses varies greatly from individual to individual.  Our ability to deal with stress is influenced by a number of things.

  • General health both physical and emotional
  • Whether we have a support network around us
  • Whether there is a family history of depression
  • Certain personality traits are more prone to stress eg. perfectionist, low self-esteem

Stress and pressure are two words that often go hand in hand.  In order to do something positive about it we first need to recognise the signs.

Signs that you are feeling overwhelmed and stressed out include:

  • You keep putting things off that you know will have a huge benefit to your life, career or business
  • You are lying awake and worrying
  • You are being indecisive because you lack confidence in your decisions

You wake up and are filled with dread even before the day has started

Infographic – Effects of Stress on Your Body and the Warning Signs


The Effects of Stress on Your Body and Warning SignsSource: The Coaching Tools Company

Tips to Help Reduce Stress and Overwhelm:

Tip 1 – Take back control by taking action

Think about the different areas of your life that are important to you.  Eg. family, work, business, money and health.  Pick the one area that is causing you the most pressure and really think about what is happening right now and why is it causing you stress.

  1. Make a list of all the small things you could do that would be help or solve the situation. Don’t think over think about your answers just jot everything down that comes to mind.
  2. Look at through your list and see if you can add one or two more.
  3. Cross out anything that you are not willing or not able to do in the next couple of days.
  4. Looking at what is left and pick one that you will commit to doing.
  5. Share this with a friend, your coach or on social media. This accountability will mean it’s more likely to happen.
  6. Take ACTION!

It’s surprising how taking even the smallest of actions will not only help you feel in control but if you get in the habit of doing this regularly you will transform how you think and react to things.

Tip 2 – Talk about it

The old saying ‘A problem shared is a problem halved’ reinforces the benefit of talking things through.  Sometimes it doesn’t matter who you talk to, the process of talking and ordering your thoughts may be enough for you to feel better or see a solution.

You can talk things through with a friend, coach or therapist.

Tip 3 – Think about your Big Why

Really thinking and visualising the reason behind what you are doing can motivate you if things get difficult.

For example – If you’re growing a business and are having to work long hours to do it.  Think about why you are doing it.

  • Is it for the money?
  • Is it for the lifestyle you will be able to live?
  • Is it to be able to give up going out to work in a job you hate?
  • Is it to do what you enjoy doing at your own pace and be your own boss?

Shut your eyes and picture the end result using as much detail as possible.  Spend some time really thinking and visualising.  Write it down and put it somewhere you will see it.

Tip 4 – Live a healthy lifestyle

Stress management is easier if you live a healthy lifestyle.

  • Take time for rest and relaxation
  • Look at your diet and see where it can be improved
  • Certain foods can help with stress eg. Blueberries, Bananas and for more foods check out “8 Foods that Fight Stress” 
  • Essential oils are another way to help you improve your general health and wellbeing. Personally, I use Young Living Stress Away which helps me. If you would like to know more about how Essential Oils can help you please contact me.
  • Take regular exercise, even 20 minutes’ walk will help

Tip 5 – Be realistic

Whilst I’m a big believer in stretching yourself it has to be achievable.   When we put unrealistic expectations on ourselves and don’t meet them we feel like we failed.  In reality, it just wasn’t really possible.

It’s much better to set targets that are achievable as the boost you get when you complete them will make you feel great. It will give you momentum to keep going.

Tip 6 – Seek professional help

Sometimes the best thing you can do is seek professional help especially if the problem is serious or persistent.  There are a number of professionals who can help.

Life Coaches

Coaches will look in detail at what’s going on for you and help you plan a way forward.  Working with a coach is like having someone hold your hand as you tackle difficult situations.  They will also help you identify any barriers you have that are holding you back and help you to find ways to overcome them.  If you’d like to know more about what coaching is and how it can help you check out “What is Coaching?”


Counsellors typically look at an event or situation that has happened in your past that may be affecting you now and help you move past it.  Counselling can provide a safe non-judgemental environment that can help you understand what is causing you stress and ways to cope with it.


It’s important to see a doctor if stress is a serious concern for you and is affecting your ability to function day to day.  Doctors will assess your level of stress and can prescribe medication if needed.  Alternatively they can refer you to another specialist or therapist.


Hypnotherapists work with your subconscious mind to change the way you think and feel about the pressures you experience in life.  They can also help with correcting patterns of behaviours that are affecting your general health and wellbeing.

Final thoughts

Whatever pressures there are in your life right now you need to find a way to manage them before they take hold and become a real problem.  There is no shame in admitting you’re struggling and seeking help really can make all the difference.

Having struggled with chronic pain and depression I know how difficult things can be.  I also know things can change.  You just have to be willing to do something about it.  If you fancy a chat contact me. Alternatively, you can connect with me on Social Media using the links at the bottom.

How do you deal with stress? Have you used a coach, therapist or hypnotherapist?  What was your experience?

About the Author Julie Maloney

Julie Maloney is a Life and Business Coach who helps people grow a home-based business whilst juggling other responsibilities like a family or full time job. So that they can make more money and feel less stressed. Connect with Julie on Instagram .

  • Carol Rundle says:

    Some really good info here, Julie. I think everyone goes through periods of stress throughout their lives. Some handle it better than others. It’s knowing when to get help that’s crucial. Thanks for shining a light on it. Oh, and Stress Away is amazing!

    • Thanks Carol. I agree everyone goes through periods of stress it’s how we deal with it that’s important. I’ve only recently started using Stress Away and I love it already.

  • Lisa Swanson says:

    So true Julie, stress can lead to disease and unfortunately high levels of stress seem to be the norm and in some people it is worn like a badge. I do understand how it happens though, I’ve been there myself. The best thing I could ever have dome for myself, for my health was to let go of overwhelm and learn to live a more balanced life.

    • I agree Lisa it’s so easy to fall into that trap. Often understanding what to look out for and realising that it doesn’t have to be like that is the first step to overcoming stress.

  • Beth says:

    I am so glad I figured out long ago the signs of stress and how to combat it. I joke a lot about drinking as a stress reducer but all kidding aside, I cannot tell you how much having a glass of wine with a friend to hash through a problem can help. Add a little yoga and I’m golden 🙂

    • It’s good that you recognise the signs of stress and how to solve it. Working out what works is not always easy but a glass of wine and a chat with a friend can be a great way to unwind too.

  • Varina says:

    Wow! A lot of excellent info here! I know sitting on my deck with hubby and a glass of wine and a chat is always a good way to deal with stress! Life in genera can be stressful but it is how we look at it and what we do about it that determines the outcome.love you blog Julie, nice work!

    • Thanks Varina. It’s good to hear that you have found a good way to de-stress and get to enjoy time with your husband at the same time. You are so right it’s what we do that determines the outcome. We don’t have to stay stressed.

  • I really like the infographic Julie. It’s easy to dismiss early signs of stress, but the long-term effects don’t bare thinking about. As you know, I’m not the greatest at looking after my health so I need to continue working on that. Tip number three is the most powerful, I think. It’s a lot easier to make changes in your life when you remember why you want to do it in the first place.

  • I’ll take timeouts for mini-meditations when I’m about to enter a stressful situation or something is turning stressful. Journaling is a huge help too, brain dumps before bed and writing in a gratitude journal. On a few occasions nothing I do helps reduce the stress, at that point, depending on the situation, I walk away.

    Prior to all of that, oh boy, I was a sad state of a human being.

  • Vanessa says:

    Great blog post Julie and much needed in today’s busy lifestyle that most people have! It’s so key to take a look at the early physical symptoms and warning signs of stress because most people stay so busy that they put themselves last. I use many techniques to de-stress…I love to exercise and I love your idea of essential oils, I use Unwind. A nice, relaxing bath with essential oils, refocusing my “whys,” and some prayer can completely shift my entire being!

  • You continue to impress, Julie.

    The infograpic is really informative. I’m fully aware of how primary stress

    can move into secondary stress, if not caught.It’s so dangerous and so many

    people let it continue to build.

  • It’s amazing how insidious stress is in our lives and yet often there are stressors we are not even aware of. When my brother arrives here in Toronto from Victoria, B.C., he says he can actually feel the stress of the city as soon as he lands. It is interesting as we are all living with this kind of “invisible” stress all the time. You outline a really great plan to take stock and action to manage stress, Julie, especially making healthy lifestyle choices as that goes a long way. Staying away from stressful situations also becomes key once we recognize how stress is affecting us. Stress might just be one of the biggest threads to our well being, as even the stress created from EMF’s is taking its toll on many people. Thanks for the great read, as this is a topic that isn’t going away anytime soon and we all need to not only be aware of, but be proactive about too!

  • Erika Kalmar says:

    Great info Julie! Tip 2 was something I struggled with for long. While it was natural for me to listen to everyone else who shared their challenges, I somehow didn’t feel “appropriate” to turn to others to share MY problems. Luckily, my coach training changed that. As we all had to go through peer coaching, I realized what a tremendous value it gives and hasn’t stopped having a coach since then.

  • Loved the infographic. Tip # 5 speaks to me because I tend to overload my task list and then I feel disappointed when I don’t get everything done. Thanks for sharing Julie.

  • There have been many times I said I had little to no stress until I started talking to a close friend. It always helps me put my life in perspective. As a trained counselor, it isn’t always a good idea to diagnose oneself. That is why I surrounded myself with very wise & highly therapeutically trained friends. Nice post and a good reminder for self employed people to be conscious & present to their lifes stressors.

  • We’ve all been here,owning a business and running it can definitely be overwhelming and stressful. These are great tips to making it more bearable and handling stress so it doesn’t stall your productivity.

  • webly says:

    A few years ago I dealt with a couple of major life crisis. At the beginning I was so stressed out I went 3 days without sleep. Then one day I just got tired of living in fear because most of it I couldn’t control.
    The way I dealt with it was showing myself some grace and doing the best that I could with what I had. Gratitude and prayer got me through. Remembering what God has already done for me reminds me that It will be ok.

  • What a great article. I loved your infographic. I went through an awful period when I was super stressed in my CEO role. Yoga was my salvation. And later meditation.

  • David says:

    This is a great article! I struggle with stress at times and I know I could do better in each of these areas especially health, focusing on my BIG WHY, talking with people. Thanks for sharing!

  • Nicely done, Julie! For those people who are in denial, it’s important to note that event happy events can be stressful. Great tips on how to deal with stress. My big stress-reliever is practicing gratitude. I do that by walking outside and naming — out loud — all the things I see that I’m grateful for (which is everything), and all my friends, family members, clients, neighbors, etc. I control my worry by telling myself that worry never changes the outcome. And at night, I review all the wonderful things that have happened to me during the day or what I’ve accomplished. And if that doesn’t work, I imagine myself spinning a silver cocoon around my body that protects me from evil outside influences (!) while at the same time allowing stress and worry to wick away from my body. Hey, you asked! 😉

  • These are all great points Jules. We know that as an employee, we have many of these issue, but even as an entrepreneur, we have stressors, they are just usually different!

  • Julie, these are all great points. I usually lose sleep when I stress, but I have found that bouncing ideas off of like-minded people, my Gratitude journal, working out, and Epson salt baths help me relax enough to revert my brain into more positive vibes. It also helps me feel better to know that everyone is human, and everyone stresses about something (evil, I know).

  • Ginny says:

    I love your chart. Very informative, I’ll need to share this article, it is so easy to let stress creep up on us. I use Coach and find it very helpful.

    • Thanks for stopping by Ginny and for your comments. I agree it is easy for stress to creep up on us and recognising the symptoms can sometimes be difficult. It is so important if you are struggling with stress to get some support and I’m glad that you have a coach who can support you if the need arises.

  • Crystal says:

    This is especially true and important for people that are starting their own business. Great article to help people realize they aren’t alone and steps to decrease the stress!

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