15 ways to overcome overwhelm

Readers and wellbeing experts share tips on corralling chaos and avoiding anxiety, from journalling to cherishing nature

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Lie face down on the floor

During a chaotic workday, what usually helps me is to lie face down on a hard floor. I focus on the sensations of the floor: the pressure, the temperature. After a couple of minutes, I'll get up and be able to start triaging my to-do list, or sometimes I'll start this mentally while I'm lying down, but only once I've calmed down properly and can think without spiralling. A glass of water and stretching (after getting up or while still on the floor) can also be nice for a somatic reset. Callie Leone, graduate student, Chicago, US

Set time aside for 'constructive worrying'

Overwhelm can come from worries going round in our heads like a washing machine, which can deplete our energy. A helpful strategy is to set aside 10 to 15 minutes each day for "constructive worrying", where you write down your concerns. You can then apply cognitive strategies such as "if, then" planning ("if X happens, I will do Y") or assess worst-best-probable case scenarios. This process can help reduce the emotional intensity of worries and lessens overwhelm. Sometimes, you may just need to remind yourself to tackle one problem at a time. Nick Hatter, psychotherapeutic coach, life coach and author of The 7 Questions

Cold-water swimming, weightlifting and open-mic nights

Anxiety is easy to get and hard to lose. I've found three activities that help me keep it at bay: weekly coldwater swimming, daily weightlifting and regularly taking part in openmic comedy nights. They help me keep things in perspective and mean I'm able to reflect on my progress. Ten minutes in 14C water; 10 minutes of high-intensity weightlifting; 10 minutes of trying to make others laugh: they all help to put overwhelm away. John Parman, fundraising manager, West Midlands, UK

Stop, breathe, be