How to Stay Grounded When the World Feels Like Too Much

When Everything Feels Like Too Much....Start Here. 

If your nervous system feels like it’s in overdrive right now, you’re not overreacting. The world is a lot. And for ADHDers, who often feel and process more intensely, it can feel like too much, too fast, all at once.

Whether you’re absorbing global stress, family dynamics, or your own internal pressure to “keep it together,” it’s okay to pause. To soften. To reconnect with what steadies you.

This post is a grounding rope. A mix of science-backed strategies, lived experience, and gentle rituals to help you shift from survival mode to something softer and more sustainable.

Emotional Regulation & the ADHD Brain

Let’s be real: emotional regulation, in this fast paced, digital world we are living in, is a challenge even in the best of times. For those of us with ADHD, it’s a key executive function skill that often feels just out of reach.

We ruminate. We spiral. We jump from distraction to distraction, trying to escape the noise in our own heads.

Part of that comes from the brain’s negativity bias.  

A tendency to focus on what’s going wrong. For ADHDers, this bias is louder, more persistent, and harder to interrupt.

But it can be interrupted. And the most effective way isn’t through willpower. It’s through intentional disruption and compassionate action.

My Ocean Reset: How Nature Disrupts the Spiral

Yesterday, I did something my mind almost talked me out of: I left my desk, rolled out my mat at a seaside yoga class, and swam in the ocean baths straight after the class. It's funny you know, how quickly we forget what really works for us, when we most need it. 

I started winter ocean swimming in the August of 2024, after suffering from ADHD burnout. It was the most healing, glorious activity, that very quickly, enabled me to find my back, to myself again. 

So, my swim this week wasn’t about fitness. It was about disrupting the rumination loop. That moment in the water, the salt on my skin, the sound of the waves. It returned me to my body. To the present.

For ADHDers, nature isn't just soothing. It's neurologically interruptive. A gentle but powerful reset for an overworked nervous system.

Even 10 minutes outside can lower cortisol, restore attention, and provide enough distance from our thoughts to breathe again.

A Grounded Morning Routine (that will hopefully be easy for you to stick to)

ADHD brains crave structure, but not rigidity. Here’s a soul-supportive morning ritual that I use to anchor my day:

1. Pour your tea or coffee.

2. Breathe deeply, 3 times.

3. Set a simple intention.
   (Examples: “Calm in chaos.” “I will honour my pace.” “Progress, not perfection.”)

4. Reflect or journal for 2–3 minutes.

This tiny ritual helps bring awareness back to how you want to show up, not just what’s on your to-do list.

Want a tool to help you get started? Download the 5 Steps to Clarity & Focus guide, which I designed especially for ADHD professionals navigating overwhelm and complexity.

When You’re Spiralling, Try These

Sometimes, the overwhelm creeps in slowly. Other times, it knocks you sideways. Either way, these ADHD-friendly practices can help you shift your state without needing to “figure it all out.”

1. Brain Dump With Post-Its

Use the Post-It Brain Dump method to unload all the mental tabs you’re carrying. Let it be messy. Clarity comes after.

2. Box Breathing for Two Minutes

Inhale for 4. Hold for 4. Exhale for 4. Hold for 4. Repeat. This practice helps regulate emotional spikes—especially useful after overstimulation or a difficult conversation.

3. Tech Timeout

Give your brain the gift of silence. 24 hours without doom-scrolling is a nervous system reset in disguise.

Connect to Uplift, Not Just to Cope

When our emotional tank is low, reaching out can feel like a chore. But connection is one of the most effective ways to regulate emotion.

Try This:

• Make a list of 3–5 people who lift you up, those who see you, as you are.

• Choose one person to call, message, or voice note today.

• Say: “I just needed a moment of kindness. How are you doing?”

This isn’t about performing or problem-solving. It’s about human connection. As Dr. Thomas Armstrong describes, "positive niche construction" is about building environments that support our neurodiverse wiring.

Create Your High Vibe File

One of my favourite tools (and one I teach in my group coaching) is your High Vibe File. It’s a simple practice that helps train your brain to see what’s working, even when it feels like everything is going wrong. 

Here’s how to start:

• Write down one achievement or proud moment, big or small.

• Note what steps you took to make it happen.

• Reflect: “Without me, this wouldn’t have happened.”

Keep adding to this file weekly. On tough days, revisit it like a love letter from your past self to your present one.

End the Week with “Three Good Things”

As the week winds down, invite your partner, children, or friends to try this ritual with you:

“What are three great things that happened this week?”

They can be big, tiny, silly, or soulful. This simple reflection activates a part of the brain that helps reduce depressive thought loops and builds emotional resilience.

Plus, it just feels really good.

If you have felt a bit off these past couple of weeks, so have I. 

In our Group Coaching Series, we unpack executive function, impulsivity, self-talk, and more, inside a safe, supportive container. You’ll be seen, heard, and celebrated.

Or if you’d like personalised guidance, book a free Clarity Call and let’s explore what’s possible together.

Until next tine,

Caroline x