Feeling Overwhelmed? Simple Tips for Finding Focus and Calm in Everyday Chaos

Ever feel like life is moving so fast that you barely have time to catch your breath?

If you're a caregiver or parent for someone with special needs or a disability, an elderly family member, or a medically fragile loved one, you probably know that feeling all too well. The days blur together, and sometimes just getting through feels like an achievement. But what if there were small, practical ways to gently help you refocus when things start to feel overwhelming?

Let me share a few ideas that have helped me and others in similar situations. These aren't about adding more to your plate—they're about helping you feel more grounded, more present, and more in control of your day.

One of the biggest game-changers for me has been learning to recognize and cut out distractions. And I don't just mean turning off the TV (though that can help too). It's those sneaky little things that chip away at our mental clarity—like scrolling through social media or keeping our devices buzzing late into the night. I started wearing blue-light-blocking glasses when I work on my computer or using my phone, and it's made a surprising difference. My eyes feel less strained, and I actually sleep better.

Speaking of sleep, turning off WiFi and shutting down devices at least two hours before bed has helped create a calmer, more restful evening routine. WiFi signals can interfere with our brains while we sleep, so turning it off helps us reduce EMF exposure and gives our body a chance to recover free from interferences and to rest more deeply.

Another thing I've learned is how much our daily environment affects how we feel. It's easy to overlook, but those plug-ins, scented candles, and even many shampoos and body washes can be filled with endocrine disruptors (hormone disruptors) that can throw our emotions, sleep, and metabolism out of whack. When I started swapping out those toxic ingredients for natural alternatives, I noticed I felt more balanced. It's amazing how something so simple can make such a difference.

How I Use the Science of Scent to Refocus

And then there are the little tricks that help me get through those especially hectic days. Stretching at my desk every hour or so isn't just good for my body; it actually helps my brain feel sharper. Taking a minute for a few deep breaths does the same. I love using scents to boost my focus or calm my nerves. One of my favorites is Valor—it’s known for promoting feelings of courage and calm, and I find it incredibly grounding when life feels chaotic. I use it before heading to the chiropractor or during stressful moments.

Egyptian Gold is another favorite of mine. It has a light, exotic scent and is packed with essential oils known for supporting immunity and emotional balance. I love using it around the house or when I'm feeling run down—a drop down the spine or a swipe around the nose works wonders. It's like a little reset button. For those days when focus feels impossible, Genyus has been a lifesaver. It's part of the KidScents line, but let me tell you—it's not just for kids. I diffuse it in the mornings or swipe it across my forehead when I need to concentrate. It helps me get through those endless to-do lists without feeling scattered. It's also a wonderful support to apply to our son before dropping him off at school or when taking him to his physical therapy and occupational therapy appointments.

Another little gem is Common Sense. Yes, that's really its name! It helps me pause and think things through when I feel like I'm rushing to make decisions. I apply a little on my wrists when I'm juggling too much, and it helps me take a breath and approach things with a clear mind.

And when I really need a burst of creativity or motivation, Envision is my go-to (I mean, I basically love to wear it as a daily perfume, too). I love diffusing it when I'm planning out my week or working on a project. It's like having a little cheerleader in a bottle, helping me remember why I started and what I want to achieve.

Of course, oils aren't the only answer. Sometimes it's about stepping outside for a quick walk, drinking a glass of water, or even just writing down three things you're grateful for. The goal isn't to be perfect; it's to create moments that help you pause, breathe, and refocus.

More Simple Ways to Refocus When Life Feels Overwhelming

Set a 5-Minute Timer for Quick Decluttering: Sometimes mental clutter is connected to physical clutter. Setting a timer for just five minutes to clear a surface or tidy up your space can help you feel more in control. That 5-minute timer gives you a set amount of time to focus and then gives you the grace of an end time so you don't have to feel like you need to take care of it all at once. (It's that whole "you don't eat an elephant all at once, you eat it one bite at a time" thing.)

Write a Brain Dump List: When you have too many thoughts swirling in your head, jotting them down can help you feel lighter. It doesn’t need to be organized—just get it out of your mind and onto paper (not your phone—studies from The University of Tokyo show you have stronger brain activity from writing on paper versus writing on a device). Keep a small notebook by your bed for those times when there's so much going on you feel like you can't shut your brain off to sleep.

Hydrate with Intention: Dehydration can make you feel sluggish and unfocused. Keep a water bottle nearby and take intentional sips throughout the day. Adding a slice of lemon or a drop of Vitality oils can make it more enjoyable. Set a timer or soft alarm to go off every 20 minutes if you need the extra reminder. You can also attach drinking 8 ounces of water to another activity, such as every time you hit send on a text or email or each time you change a diaper!

Step Outside for Fresh Air: Even a quick five-minute walk or stepping onto your porch can reset your perspective. Fresh air and a change of scenery work wonders for mental clarity, as does sunshine.

Practice Box Breathing: This simple breathing technique involves inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding again for four seconds. Repeat this for a few minutes to calm your nervous system.

If you're feeling overwhelmed, you're not alone. We've all been there. I'd love to hear what helps you get back on track when life feels chaotic.

Drop a comment below and share your favorite tips—or share this post with a friend who could use a little extra support.

And if you want more ideas like these, be sure to subscribe to my email list. Let's keep encouraging each other to find focus and calm in the middle of the chaos.