Life doesn’t pause when you feel overwhelmed.

The school run still happens. Your inbox still fills up. The toddler still melts down because their banana broke in half.

When you’re juggling everyone else’s needs, it’s easy to lose sight of your own. But here’s the thing: feeling calmer doesn’t have to mean an hour of meditation or booking a spa day. (Though if you can swing those, fabulous.)

As a licensed BWRT practitioner (and a mum myself), I work with women every day who are stretched thin. Below are five simple, tools you can use — even on the busiest days — to regulate your nervous system and feel a little more like you again.

1. The 1-Minute Name & Ground Technique

When everything feels too much, stop and name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

It’s an instant reset for your brain’s panic response. I use it with clients — and in car parks, waiting rooms, and my own kitchen.

2. The “Should” Audit

Every time you hear yourself think “I should…” (I should be calmer, I should be more productive), try replacing it with: “It would be nice if…”

You’re not failing. You’re overloaded. Reframing “should” statements helps reduce guilt and self-pressure.

3. Create a Safe Sensory Corner

This isn’t just for kids. Find one soft, soothing, sensory thing you can keep close — a blanket, a scent, a playlist. When your stress spikes, let your senses interrupt the spiral.

4. Write a Boundary Script in Advance

Overwhelmed brains struggle to think on the spot. Write out a kind but firm “no” you can use when needed: “I’d love to help, but I don’t have the bandwidth right now. I hope you understand.”

Having your words ready makes them easier to use in the moment.

5. Use Tools — Don’t Just Scroll for Them

You don’t have time to deep-dive Instagram when you’re already drowning. That’s why I created my Mini Stress Guide— it’s totally free and gives you 5 fast, effective calm strategies to grab and go.

[Click here to download]

The bottom line?

You’re not broken. You’re overwhelmed. And you deserve tools that actually work in the real world.

Start with one. Come back to the rest when you can. They’ll still be here.