When Life Feels Overwhelming: A Gentle Tool to Come Back to Yourself

Life doesn’t always go the way we planned.
Unexpected hardships, relational wounds, and the weight of daily stress can leave us feeling anxious, overwhelmed, and unsure of how to move forward.

But what if you had a set of tools—small, steady practices—that could help you feel grounded again, even in the middle of chaos?

This guide is here to gently walk with you through a few powerful, yet simple, ways to care for your heart, mind, and body when life feels too heavy.

Why Coping Tools Matter in Healing

Coping tools aren’t about “fixing” your emotions or pretending everything is fine.
They’re about learning how to hold space for what’s hard without being swept away by it.

When life becomes unpredictable or painful, these tools help us respond with calm instead of fear. They are anchors—reminders that you are not powerless, and you are not alone.

In trauma recovery—especially for women healing from narcissistic abuse—having these tools is an act of reclaiming agency and tenderness toward yourself.

Triangle Breathing: A Simple Way to Settle Your Nervous System

One of the most accessible tools is triangle breathing, and it’s one I return to often—both for myself and with clients.

Here’s how it works:
🌿 Inhale gently for a count of five
🌿 Hold your breath for five
🌿 Exhale slowly for a count of seven

This intentional rhythm brings your nervous system back into balance. It signals to your body: You’re safe now.

In moments of panic, overwhelm, or emotional flooding, this can help interrupt the spiral and bring you back into your body—back to peace.

Add Visualization for Even More Grounding

To enhance the calming effects of triangle breathing, you can pair it with visualization. Try tracing a triangle in the air with your finger, or picture it clearly in your mind as you breathe.

This additional step helps engage your focus and gives your mind something steady to hold onto. When the world feels shaky, this small practice can become a sacred pause.

Knowing When a Tool Isn’t Enough

There may be times when, even after trying these techniques, your anxiety remains high. That’s not a sign of failure. It’s a sign of honesty.

Sometimes we need more than one tool. Sometimes we need connection, counseling, or a moment to cry out to God.
Recognizing that you need more support is not weakness—it’s wisdom.

And it's how healing deepens.

The Power of Breath in Healing

Breath is a gift, given by God, that brings us back to center.
When we extend our exhale longer than our inhale—slowing down on purpose—we shift our body from fight-or-flight into rest-and-restore mode.

It's a reminder: We’re not in the danger anymore. We’re allowed to rest now.

So if you’re feeling anxious, start with the breath. It’s always with you. It always brings you home.

Keep Checking In With Yourself

Coping isn’t a one-time fix—it’s an ongoing relationship with yourself.
After you practice triangle breathing or another technique, take a gentle moment to check in:

Has anything shifted? What do I need next?

This reflection helps you stay present with your healing, allowing you to make adjustments and learn what truly supports you.

Your Coping Strategies Are Yours to Personalize

No single technique will work for everyone, and that’s okay. Your story, your body, and your needs are unique—and your healing journey should be, too.

Try, adjust, and trust what feels helpful. Give yourself permission to release what doesn’t.
You are allowed to build a toolbox of practices that are uniquely yours—gentle, grace-filled, and rooted in love.

You Are Not Alone in This

If you're looking for more support, inside the Relationship Clarity Membership, you’ll find tools like our Boundaries Course, calming practices, and monthly classes to help you heal in community—with guidance every step of the way.

Because you were never meant to walk this path alone.
You are deeply Known & Loved, exactly where you are.