When Life Feels Overwhelming: A Step-by-Step Plan

Don’t panic. Let’s quickly craft an action plan:

Phase 1: Preparation

1. If you’re working, take a few days off: If that’s not possible or you’re a student, we’ll tailor this plan for the weekend.

2. Shift Your Perspective: Understand that strengthening your body and mind is essential. Don’t worry; I’m not going to tell you to “start meditating” or “join a gym.” Those are long-term goals, not immediate priorities.

3. For your spare time, here are some suggestions:

– Listen to music. Avoid melancholic tunes for now (Jeff Buckley’s Hallelujah or Adele’s Someone Like You can wait for another day.). Instead, revisit songs you used to love but haven’t listened to in ages — they might bring back some forgotten memories.

– Watch feel-good movies. These films exist for days like this. Watching one or two this weekend might lift your spirits.

Phase 2: Action

4. Strengthen Your Body Through Movement

As the saying goes: “A sound mind in a sound body.” Let’s start by investing in your physical well-being.

– Go for a walk. If there’s a park or natural area nearby, head there. But don’t stress yourself with traffic or public transport just to get to a location. If it’s too much of a hassle, walking at home is perfectly fine. Consider trying a simple guided workout like Walk at Home. It might feel a little silly at first, but trust me, it’s worth giving it a shot.

– Be spontaneous. The goal is simple: move. It doesn’t matter when or where. Walk in the park, around your home, or even inside your house. What matters is that you get moving.

5. Strengthen Your Mind: A Stoic Approach

Your mind, just like your body, needs care and attention. Let’s use a Stoic technique for this:

Technique Name: Focus on What You Can Control.

Stoicism teaches us that we have control only over our thoughts, feelings, and actions. External events and other people’s behavior, however, are beyond our control. Therefore, we should direct our energy and attention to what we can influence.

Grab a pen and paper, and answer these questions honestly:

– “What is making me feel like I can’t cope with life?”

– “What recent events have affected me the most?”

– “Who or what is causing me stress?”

You can expand these questions, make them more specific, or focus on a single topic. Once you’ve answered them, create a list. For each item on your list, ask yourself:

– “Is this within my control?”

Then, divide the items into two categories:

– Out of your control: These are the things you should stop wasting energy on.

– Within your control: These are the areas where you can take action and create a plan.

Examples: What’s Out of Your Control vs. What You Can Change

– Out of Your Control:

– “My colleagues are talking behind my back.”

You can’t control what people say. Let them talk. Once they realize you’re ignoring them, they’ll lose interest and stop.

– “Traffic is a nightmare every single day.”

Unless you’re the mayor, this isn’t your responsibility. If you’re driving, listen to a good podcast or a curated Spotify playlist. If you’re a passenger, add a favorite show or movie to the mix to make the journey more bearable.

– “The economy in my country keeps getting worse.”

You’re not the head of state or an economist with the power to shift policy. Focus your efforts on managing your personal finances and energy, rather than stressing over things beyond your control.

– Within Your Control:

– “I can’t stand looking at myself in the mirror.”

This is 100% in your control. Start with a simple walk, then consider joining a gym to improve your physical health and meet new people. Not comfortable in social settings? No problem. You can create a home workout routine with just a few dumbbells — or even no equipment at all. Find a good YouTube guide and get moving!

– “Shopping makes me happy, but it’s why I can’t make it to the end of the month.”

Calmly put that credit card back in your wallet. Let the short-lived joy of shopping clash with the long-term satisfaction of self-control. Spoiler alert: self-control wins. Extra money in your pocket and reduced financial stress will boost your self-esteem, too.

– “I know my (excessive drinking, smoking, junk food, etc.) habits are harmful, but I just can’t stop.”

Yes, you can. Stop tormenting your stomach with late-night chocolate ice cream binges. Treat yourself better. A healthier body will thank you with better sleep, more energy, and a clearer mind.

6. Restarting Your Life

Congratulations! You’ve laid a solid foundation for both your body and mind. What’s next?

– Diversify your physical activities. Join a gym or create a small workout corner at home.

– Dive deeper into Stoicism. Start with works by Marcus Aurelius, Epictetus, and Seneca. Fun fact: one of Stoicism’s earliest figures, Cleanthes, was also a boxer. Stoics were far from the boring philosophers you might imagine — they were pretty cool.

– Introduce meditation into your life. It takes time to master, but it’s a powerful tool for mental clarity and focus.

In the end, if you make it a habit to keep both your mind and body strong, you won’t just survive life’s challenges — you’ll thrive despite them.

-Dio