Mindfulness expert shares 7 self-care tips on how to stop feeling overwhelmed in times of stress

Managing stress begins with prioritizing self-care. Experts explain that self-care involves various strategies to improve physical and mental health.

Simply put, it’s about taking steps to meet basic needs and care for the body and mind.

Bonnie Scott, a licensed therapist and owner of Mindful Kindness Counseling, has seen firsthand how self-care plays a crucial role in mental well-being.

With over a decade of experience, she typically notices an increase in new patients each January as many people look for ways to improve their lives in the new year.

However, this year has been different.

“I haven’t seen more patients than usual, but the ones who have reached out seem more eager to be seen,” Scott told Business Insider.

She added that many people feel overwhelmed by the world around them, creating a growing sense of urgency to seek support from a therapist.

Scott, who is also a mother to a 10-year-old and recently lost her father in a motorcycle accident, understands what it feels like to be overwhelmed.

She shares her self-care tips when life feels too much, emphasizing the importance of self-care.

Meeting basic human needs

One of the first things Scott advises her clients to do when feeling overwhelmed is to assess whether their basic needs are being met.

She urged people to check in on their daily routines, emphasizing the importance of staying hydrated, eating well, getting enough rest, staying active, and surrounding themselves with supportive loved ones.

Meeting these five basic needs can help the nervous system stay balanced and function more effectively.

She explains that the nervous system is relatively simple, while the world can be complex. By caring for basic needs, people can create a sense of stability in their daily lives.

Learning to look away

Scott also encourages people to be mindful of their attention. The brain is wired to focus on potential threats, which can lead to constant consumption of distressing news.

She stressed the importance of breaking free from negativity by making intentional choices.

Instead of constantly checking the news or social media, she recommended simple activities like putting down the phone, spending time with a pet, or drinking a glass of water.

While these actions may seem minor, they don’t always come as quickly as scrolling through distressing content.

She reassures her clients that they will hear about it through a colleague, a friend, or a news alert if something significant happens. There is no need to stay glued to the latest headlines.

Building autonomy

According to Scott, another key aspect of self-care is developing a sense of autonomy. She defines this as the ability to make authentic and meaningful choices.

“Even when the world feels out of control, we still have autonomy over some things,” she said. “You can choose what you share about yourself and your family. You can create small communities around you.”

Scott personally focuses on local news and community involvement, where she can make a real difference.

Setting Boundaries

Establishing boundaries is another essential part of self-care. Scott emphasizes that boundaries are profoundly personal and vary from person to person.

She compared boundaries to an electric fence or traffic cones, explaining that some need to be firm and non-negotiable. In contrast, others allow for flexibility and discussion, depending on the situation.

She advises people to consider their unique relationships when setting boundaries. What is acceptable from a close family member may not be tolerated by a friend or colleague.

Managing media consumption

Scott is also mindful of how media consumption impacts mental health, especially in the morning and before bed.

Rather than immediately checking the news when she woke up, she followed a simple routine—enjoying coffee, letting her dog out, and taking her daughter to school—before catching up on current events.

She recommends that clients follow a similar approach in the evening. Avoiding social media and news before bed can help the brain transition into a restful state.

Curating social media for positivity

For those who spend time on social media, Scott suggests curating their feeds to ensure they see content that brings joy rather than stress.

She encouraged people to shape their social media experience in a way that brings them joy.

This could mean engaging with positive content, uplifting stories, or lighthearted distractions like unusual home listings.

Choosing to assume the best

Finally, Scott encourages people to adopt a positive perspective toward others.

“People can be hurtful, but no one is all good or all bad,” she said. “I teach my daughter to assume people have good intentions and to build communities that will take care of her—and that she can take care of in return.”

Through these practices, Scott helps her clients understand that self-care is not just a luxury—it’s a necessity.

People can build resilience and find stability even in difficult times by focusing on basic needs, managing attention, setting boundaries, and curating a positive environment.

Here’s Mel Robbins sharing more tips on how to stop feeling overwhelmed: