The 4-7-8 breathing method is one that I find useful in giving me instant relief. You may find others that work for you. To do the 4-7-8 breathing:
– inhale through your nose for 4 counts,
– then hold the breath in for 7 counts and
– then release it in 8 counts.
Repeat at least three times.
The long breath out forces you to slow down your breathing which naturally slows the heart rate down inducing relaxation.
Overcoming overwhelm is possible. Take a step back and focus on the now rather than the big picture. Narrow your focus. Let go of the expectations for yourself, the bar may be too high at the moment and adding unnecessary pressure. You don’t need to be happy all the time, aim for a sprinkle of happiness instead. Get through the day, and if you only get the minimal done each day, that is perfectly okay. Practice kindness as you would others to yourself.