Source – Reflexions; Autumn 2026 – Written by Maria Bowbanks

Reflexions is the AoR’s members’ magazine — bringing you the latest insights in reflexology, written by reflexologists, for reflexologists. We’ve shared one article from this issue.

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Feeling overwhelmed is when your mind finds itself in overload mode, and that chaotic strand of energy has taken hold within, so wherever you look, feel, or hear, you see, feel, or hear chaos.

Overwhelm in itself is a stimulation of the senses that can affect everyone, but seems to gravitate more towards people who are neurodiverse, especially females who have ADHD. And I speak from experience here and categorise myself in that sector of being female and having ADHD, and when the overwhelm starts, it starts as a small niggling sensation in the body and without proper recourse, it grows and multiplies in the system until the overwhelm overloads.

For some people, this can create irritability, which can be directed at other people; for others, it can lead to wanting to hide in their beds, even feeling guilty about it, as they feel they should be doing something. For others, it can create a lethargic feeling and instil a sense of procrastination, which can last from mere minutes to days, and yet, underlying, is a feeling of being unkind to oneself, because one knows one must get on with things.

Overwhelm can present in many different ways, and the examples above are just a few, but there is hope. Overwhelm can be managed. After all, all emotions, thoughts, feelings and moods are simply energy. Below are some simple tips and techniques for you to try or to pass on to clients.

Some tips to Manage Overwhelm

Using colour to manage overwhelm –
The colour pale blue is the colour of calm, peace and tranquillity.

When the mind becomes overwhelmed, it creates a sense of stimulation in the body and the mind.
Literally, by imagining you have a pale blue cloak draped around your shoulders and focusing on the pale blue colour for a few minutes, you calm the mind, calm the body, and halt the overwhelming energy in its tracks.

This creates a new space of calm and order in the mind. So, you can go from chaos to order, and this gives you the space to look at things from a different perspective.

Breathing in positivity, breathing out negativity:

When the mind creates that feeling of overwhelm, your breathing takes on a different pattern with more chaotic energy.

• Imagine breathing in and thinking of the word positivity, and
• then imagine breathing out and thinking of the word
• negativity.
• With every inward breath, breathe in positivity.
• With every outward breath, breathe out negativity.
• Continue doing this for 2 to 3 minutes. This regulates your
• breathing into a pattern of order and helps realign your system away from the pattern of overwhelm.

Create a list of 3 things to do:

• Pause, literally take a breath.
• Ask yourself what the 3 most important things you need to do today.
• Set a timer for 20 minutes and get on with the first task.
• Take a 10-minute break.
• Set a timer and get on with the second task.
• Take a 10-minute break.
• Set a timer and get on with the third task.

Believe me, just getting on and trying during those 20 minutes, even if you don’t finish the task, will make you feel better. And if you don’t know how to do something, Google it, ask AI or ask someone you know, as there will always be someone who can help you if you ask.

Managing Overwhelm is all about finding the tools that work for you or your client.

There are many different tools out there, from apps and meditations to breathing exercises, keeping notes as reminders in your diary, and even setting yourself tasks for your day. For example, as though you are booking an appointment with a client, you could have in your diary: Client 10 AM, Social Media Marketing 11.30 AM, and so on.

It is all about implementing the tools that work for you and putting systems in place so that overwhelm doesn’t come in the first place, creating order and calm in your life.