It’s 5 PM, the baby is crying, the older child refuses to put on their shoes, and the pot on the stove is boiling over. Your heart races, tears are burning – and you wonder: Why can’t I handle this? The answer is simple: You manage an incredible amount. But sometimes, it's just too much at once. And there’s help for that – immediately and in the long term.

Watercolor illustration of a young mother sitting on the floor in a cozy living room at golden hour, her toddler playing nearby with wooden toys, soft afternoon light streaming through a window, warm ochre and dusty rose tones, gentle brushstrokes creating a calm and hopeful atmosphere, the mother takes a deep breath with closed eyes, her hand resting on her chest, a moment of pause amidst the chaos, plants in the background, scattered cushions, intimate and tender scene, shallow depth of field feeling, eye-level perspective, 35mm reportage style, honest and relatable mood

Emergency Plan for Acute Overwhelm: Step by Step Back to Calm

When you realize that everything is becoming too much, you don’t need a perfect solution – you need a clear plan to pull you out of the spiral. Here’s your first-aid roadmap:

The 5-Minute Emergency Brake

  • Stop & Safety: Ensure the children are safe (playpen, bedroom, in front of the TV). Then briefly leave the room.
  • Breathing: Close your eyes and take five deep breaths. Count slowly to four while inhaling, hold briefly, and count to six while exhaling.
  • Grounding the Body: Feel your feet on the ground, press your palms together or hold onto the kitchen counter. This brings you back to the here and now.
  • Drink a Glass of Water: It sounds trivial, but it interrupts the stress cycle and sends your body a signal: “I’m taking care of myself.”
  • Set Priorities: What needs to be done right now? Everything else can wait – and it will.

If possible, call someone: your partner, a friend, your mother. Sometimes, just a voice on the phone is enough to break the feeling of isolation. A network of fellow mothers or family can provide help in acute moments by offering short-term support – whether through babysitting or simply listening.

Watercolor infographic panel showing a step-by-step visual guide titled BREATHE PAUSE PRIORITIZE in soft handwritten typography, five simple illustrated steps with icons: a safe child in playpen, lungs with breath flow arrows, feet grounded on floor, glass of water, checklist with one item checked, pastel blue and mint green palette, clean layout, gentle watercolor textures, educational and calming, wide composition, flat lay perspective, soft shadows, approachable and supportive design

Time Management and Prioritization: Less Chaos, More Ease

Overwhelm often arises because we try to do everything at once. The solution? Don’t do more – prioritize smarter.

The "Three Things Rule" for Your Day

Every morning (or the night before), write down three things that really need to be accomplished today. Not ten, not five – just three. Everything else is a bonus. This method takes the pressure off and gives you a sense of achievement, even on chaotic days.

  • Batch Tasks: Complete similar tasks together (e.g., make all phone calls in one go, do all shopping at once).
  • Block Time Windows: Reserve set times for specific activities (e.g., 9–10 AM housework, 2–3 PM playtime). This provides structure and reduces decision fatigue.
  • Learn to Say No: You don’t have to attend every birthday, every meeting, or fulfill every request. Your energy is valuable.
  • Let Go of Perfectionism: The house doesn’t have to be spotless. Dinner can be pasta with tomato sauce occasionally. Good enough is good enough.

A strong support network helps to find balance and develop solutions together with other mothers. Often we see in others how much we are already accomplishing ourselves – and that provides perspective.

Watercolor scene of an African mother in her early thirties sitting at a kitchen table with a steaming cup of tea, morning light flooding through a large window, she writes in a simple notebook with a pencil, her toddler plays quietly with blocks on a rug nearby, soft lavender and warm beige tones, peaceful and focused atmosphere, medium shot, 50mm portrait style, shallow depth of field, gentle brushstrokes, calm and intentional mood, plants on the windowsill, cozy domestic setting

Building a Support Network: You Don’t Have to Do This Alone

One of the biggest myths of motherhood is that we have to do everything on our own. The truth? No one is made to raise children alone. A supportive network is not a weakness – it’s a survival strategy.

How to Build Your Network

  • Involve Family: Talk openly with your partner, parents, or in-laws. Specific requests (“Can you babysit for two hours on Saturday?”) work better than vague hopes.
  • Activate Friends: Even childless friends can help – whether by listening, going for a walk, or providing practical support like shopping.
  • Join Mother Groups: Mother-child groups, toddler groups, or online communities create an environment where you feel understood and supported. Platforms like Momunity or local self-help groups offer exchange and emotional support.
  • Neighborhood Help: Bartering systems with other parents (e.g., alternating childcare) provide immense relief and cost nothing.
  • Professional Help: Lactation consultants, parenting courses, family counseling – accessing resources gives you the knowledge and support you need.

Mother-child groups and online communities provide not only practical help but also the feeling: I’m not the only one who feels this way. This exchange is priceless.

Watercolor illustration of a diverse group of mothers sitting in a circle on colorful cushions in a bright community room, some holding babies, some with toddlers playing nearby, warm natural light from tall windows, soft pastel tones of peach, sage green and sky blue, gentle laughter and conversation, wide angle perspective, 24mm lens feel, inclusive and welcoming atmosphere, plants in corners, wooden floor, supportive and joyful mood, medium depth of field, eye-level view

Resources for Mental Health: When Professional Help Becomes Important

Sometimes self-help is not enough – and that’s completely okay. When overwhelm turns into prolonged exhaustion, hopelessness, or withdrawal, it’s time to seek professional support.

  • General Practitioner/Gynecologist: First point of contact for physical and mental issues, can refer to specialists.
  • Psychotherapy: Cognitive behavioral therapy or depth psychology approaches help to recognize and change patterns.
  • Mother Counseling: Free services in many communities – easily accessible and concrete.
  • Self-Help Groups: Exchanging experiences with others gives support and practical tips firsthand.
  • Crisis Hotlines: For acute crises (e.g., the available hand, Tel. 143) – available 24/7.

It’s not a failure to ask for help. It’s a sign of strength and self-care – for you and your children.

Watercolor close-up of two hands gently holding each other across a table, one hand belonging to a young Asian mother, the other to a compassionate therapist, soft focus background with a potted succulent and a tissue box, warm afternoon light, muted tones of cream, soft grey and dusty pink, intimate and safe atmosphere, 85mm portrait style, shallow depth of field, tender and hopeful mood, gentle brushstrokes, supportive and caring scene

Experiences: Mothers Share How They Found Their Way Out of Overwhelm

Sarah, 34, two children (3 and 6 years):
“I thought for a long time that I had to do everything perfectly. When I finally broke down, I realized: Perfection doesn’t exist. I started to ask my husband for help specifically – not just ‘help me out,’ but ‘can you take over dinner from now on?’ That changed everything. And I joined a group of mothers. Knowing that others are struggling too took away my shame.”

Mira, 29, one child (18 months):
“My turning point was when I went to mother counseling. The counselor helped me lower my expectations and allow myself more breaks. Now I have fixed ‘mom time-outs’ – even if it’s just 20 minutes with tea on the balcony. That saves me.”

Lena, 41, three children (2, 5, and 8 years):
“I thought for a long time that I could do it alone. But when I started to talk openly about my overwhelm, suddenly offers came in: The neighbor offered to watch my little one once a week, my sister came to help clean. People want to help – but they need to know that you need help.”

These stories show: You are not alone. And there are ways out – small steps, concrete help, real change.

Your Path to More Ease: Start Small, Impact Greatly

Overwhelm is not a sign of weakness – it’s a signal that you are reaching your limits. And that’s why you can and should seek support, set priorities, and also let go of perfection.

Start small today: Breathe consciously, write down your three most important tasks, call a friend. Every step counts. And remember: You are doing great – even if it doesn’t feel that way right now.