5 Micro-Resets for Feeling Overwhelmed | Utah County Therapy Tips
There’s a moment I see a lot in my office. Someone sits down, exhales like they’ve been holding their breath since Tuesday, and says something like: “I don’t even know what’s wrong. I just can’t catch up.”
Sometimes it’s a parent who’s been doing school drop-off, work, and dinner on repeat. Sometimes it’s a professional who can’t stop thinking about the email they forgot to send. Sometimes it’s someone who’s “fine” on paper, but their body is acting like the alarm is stuck on.
Overwhelm isn’t always dramatic. A lot of the time it’s quiet. It looks like staring at your phone without absorbing a word. It feels like walking through molasses. It sounds like your thoughts piling up like browser tabs you didn’t mean to open.
If that’s you, I want you to hear this: you’re not broken. You’re overloaded. And you don’t need a massive life overhaul to get a little traction again. Sometimes what helps most is a micro-reset—a small, doable “reset button” you can press in the middle of real life.
What I mean by “micro-reset”
A micro-reset is a tiny, intentional action that helps your mind and body shift out of “too much” and into “just this moment.” It’s not a cure-all. It’s more like hitting refresh—just enough to steady you, widen your breathing, and help your next choice feel a little more possible.
Below are five micro-resets I regularly teach and practice with clients. Try one. Keep what fits. Leave what doesn’t.
1) The 30-Second Exhale
What it helps with:
That “revved up” feeling—racing thoughts, tight chest, irritability, urgency.
How to do it (3–6 steps):
Sit or stand in a way that feels stable.
Inhale gently through your nose for a count of 3–4.
Exhale slowly through your mouth for a count of 6–8 (like fogging a mirror).
Repeat 3 times.
On the last exhale, let your shoulders drop on purpose.
Why this works (plain-English):
A longer exhale is like telling your system, “We’re not running from something right now.” It nudges your body toward settling, even if your life is still busy.
A quick vignette (de-identified):
I’ve seen clients walk in feeling “wired and tired,” and after three long exhales, their voice gets steadier. They’ll often say, “Okay… I can think again.”
Make it easier on low-energy days:
Do just one long exhale. That counts.
When to stop/adjust:
If slow breathing makes you feel dizzy, panicky, or more trapped, shorten the exhale or return to natural breathing. You can also try breathing with your mouth closed and keep it very gentle.
2) The “Name Five” Grounding Sweep
What it helps with:
Spiraling, zoning out, feeling unreal, or getting stuck in your head.
How to do it:
Look around and name 5 things you can see (out loud or silently).
Name 4 things you can feel (feet in shoes, fabric on skin, chair under you).
Name 3 things you can hear (heater hum, distant traffic, your breath).
Name 2 things you can smell (soap, coffee, clean air).
Name 1 thing you can taste (mint, water, or just “my mouth”).
Why this works:
Overwhelm often yanks us into the future (“What if?”) or the past (“Why did I?”). This brings attention back to what’s actually here. It’s like unclenching a fist you didn’t realize you were making.
A quick vignette:
In my office, I’ll sometimes notice a client’s eyes go far away—like they’re not quite in the room. We do this grounding sweep, and their eyes come back. Not “perfect.” Just more present.
Make it easier on low-energy days:
Do only the first step: name five things you see.
When to stop/adjust:
If scanning your surroundings increases anxiety, try grounding with a single object (a pen, a stone, your keys). Focus only on its texture, temperature, and shape.
3) The Two-Minute “Shoulder Drop + Jaw Unclench”
What it helps with:
Muscle tension, headaches from clenching, irritability, that “on edge” body feeling.
How to do it:
Lift your shoulders up toward your ears. Hold for 2 seconds.
Drop them down and back like you’re sliding them into your back pockets.
Unclench your jaw. Let your tongue rest on the floor of your mouth.
Soften your eyes—widen your gaze slightly.
Take one normal breath and notice: “What changed by 5%?”
Why this works:
Your body often holds stress in the same places: shoulders, jaw, eyes. When those areas soften, your system gets the message that it can come down a notch.
A quick vignette:
I’ve worked with people who didn’t realize they were clenching until they practiced this and said, “Oh… that’s been tight all day.” Awareness is a powerful first shift.
Make it easier on low-energy days:
Just do the jaw unclench and let your lips be gently closed, not pressed.
When to stop/adjust:
If moving your shoulders increases pain or you have an injury, skip the shrug and focus on jaw and eyes only. Comfort matters more than “doing it right.”
4) The One-Thing Reset
What it helps with:
Decision fatigue, task paralysis, that “I can’t even start” feeling.
How to do it:
Pause and ask: “What is one small next step?”
Make it smaller than you think it should be.
Set a timer for 3 minutes.
Do only that one step until the timer ends.
Stop when it ends—even if you could do more. Let that be a win.
Why this works:
Overwhelm makes everything feel equally urgent and impossible. Choosing one step turns the volume down. It’s like clearing one browser tab instead of trying to close the whole internet.
A quick vignette:
I’ve seen clients who feel ashamed about “not being productive,” and once we shrink the task to a single step—open the document, write one sentence, put one dish away—their nervous system relaxes because it’s finally achievable.
Make it easier on low-energy days:
Pick a body-based next step: drink water, stand up, wash your face, step outside for 10 breaths.
When to stop/adjust:
If you notice you’re using “one more step” to push past your limits, stop at the timer. Micro-resets are meant to reduce pressure, not create a new rule to fail.
5) The Temperature Change “Wake-Up Call”
What it helps with:
Feeling stuck, foggy, emotionally flooded, or “spinning.”
How to do it:
Run cool water over your hands for 20–30 seconds, or hold a cold drink.
If that’s okay for you, splash cool water on your face or press a cool cloth to your cheeks.
Breathe normally while you do it.
Notice your feet on the floor for one breath afterward.
Ask: “What do I need in the next 10 minutes?”
Why this works:
A gentle temperature shift gives your attention something immediate and physical to orient to. It can interrupt the “stuck loop” long enough to choose your next move.
A quick vignette:
I’ve had clients use this before hard conversations—especially couples—so they can enter the room a little more regulated, instead of coming in already on fire.
Make it easier on low-energy days:
Hold something cool (a drink, a gel pack wrapped in a towel) for 10 seconds.
When to stop/adjust:
If cold sensations feel activating, unpleasant, or panic-y, skip it. Try warmth instead (a mug of tea, warm water over hands) and see what your body prefers.
A gentle way to use these (without turning them into “another thing to do”)
If you’re overwhelmed, your system doesn’t need a lecture. It needs a small sign of safety and traction.
Here’s my suggestion: pick one reset and practice it once a day for a week, maybe during a predictable moment—after school pickup, before you walk into the house, or when you park at work. Life in Utah County can move fast (and in winter, even the inversion can feel like it’s pressing down). Micro-resets are a way to make a little space inside that pressure.
Next steps (no pressure)
Option A: Try one micro-reset today. Small is still real.
Option B: If you want support, I’m here. Therapy can help you understand your overwhelm and build steadier patterns over time. Book a consultation or Read about ART therapy.
