SOS: For Emotional Overload (Ground Now)

When emotions feel overwhelming, it’s often a sign that your nervous system has reached capacity — not that anything is wrong with you. Sensitive systems feel deeply, process more information, and can become flooded under stress, change, or emotional load.

This supportive practice helps you slow down, reconnect with your body, and gently regulate emotional intensity using grounding, compassionate awareness, and simple somatic techniques.

Helpful for emotional overwhelm, burnout, stress, grief, sensory sensitivity, nervous system fatigue, or feeling emotionally flooded. A nurturing pause for emotional regulation, self-compassion, and nervous system balance.

Transcript

Okay,

So something inside of you is loud right now.

Just listen to my words.

Focusing on my words,

The tone of my voice,

How my voice actually sounds,

Is actually going to help you move away from this place of emotional overload.

You don't have to shrink or push anything away,

Just be with me here right now.

You might like to place your hand somewhere on your body that you are feeling this intense emotion.

Just feel the slight pressure from your hand,

Maybe the temperature,

And in breath,

Through the nose,

Holding it for 5,

4,

3,

2,

1,

And exhale,

Relax.

Extending the exhale a little longer.

And again,

In breath,

Through the nose,

Holding it for 5,

4,

3,

2,

1,

And exhale,

Relax.

And again,

In breath,

Through the nose,

Holding it for 5,

4,

3,

2,

1,

And exhale,

Relax.

Keeping this cycle going as you hear my words right now.

What might it be like to just acknowledge to yourself,

This is a lot,

I'm going through a lot,

And I've been through times like this before.

As I talk to myself in this moment,

Taking these breaths,

Choosing these words for myself,

I am working through this.

This feeling is intense,

And it too will pass.

Continuing with the breath.

Maybe even imagine your breath coming in and going to that part of you that aches,

That hurts.

There's nothing wrong with you,

You're human.

We all experience feelings like this,

And you're getting through this.

The overwhelm will pass,

The more you connect to your breath,

Listening to my words.

This is part of the human condition,

People need gentleness,

And you're doing that for yourself right now.

Maybe imagine a wave of gentleness coming over your body right now,

As you continue to gently breathe.

I've got this,

I'm here for me right now,

And the more I do this,

The more I can be there for me in those times when my future self will need it.

Good job.

Three more times now.

In-breath through the nose,

Holding it for five,

Four,

Three,

Two,

One,

And then exhale,

Extending your exhale.

And again,

In-breath through the nose,

Holding it for five,

Four,

Three,

Two,

One,

And exhale.

One more time,

In-breath through the nose,

Holding it for five,

Four,

Three,

Two,

One,

And exhale.

Relax.

Relax.

Shoulders dropping,

Arms hanging heavy,

No need for a furrowed brow.

You can give your body this gentle guidance,

Telling it that right now,

There's no need for protection mode.

I choose connection mode,

And right here and now,

I'm connecting to myself.

I deserve this.

Yes,

I do.

Reviews

Wonderful! Just want I needed this morning! Thank you dear Reuben!🙏🏻✨❤️

Thank you very much dear Reuben 🙏🏻
Your work makes a difference

Was exactly what I needed right now 🙏 Thank You ☺️🤗

This is very comforting and your voice is calming. Thank you.

Reuben this was wonderful! Thank you, thank you! Yes Reuben, I kept concentrating on my breath letting your words simply wash over me. I could feel the warmth and kindness as you spoke encouraging me to be gentle and kind to myself and look forward with a smile! It was so easy! Thank you from the bottom of my heart! Forever, Tanusree ❤️💕.

Another useful tool to break the anxiety loop. Nothing to fear, nothing to fix and the breath is always there. Thanks Reuben 🙏🏻