Combatting Overwhelm: A Daily Practice for Staying Grounded in Purpose
Overwhelm is everywhere. I see it in individuals, in organizations, in the people fighting for justice, and in those simply trying to get through the day. Sometimes it hits in fleeting waves; other times it settles in like a fog. But one thing is constant: it pulls us away from ourselves.
Overwhelm convinces us we can’t act. It drains our joy, our hope, our presence. And—perhaps worst of all—it’s a tool often used by systems of oppression. If we are exhausted, frightened, or paralyzed, we are easier to silence.
For many people doing the work of justice, it feels harder than ever to stay informed without losing heart. The grief, anger, and sadness can be enormous. So how do we keep going? How do we stay grounded in our purpose without burning out?
I’ve been thinking deeply about the tools we need for the marathon ahead—not quick fixes, but practices that sustain us. Here’s one that continues to anchor me.
Returning to Purpose When Survival Brain Takes Over
In my trauma‑response trainings, we talk often about the “survival brain”—the part of us designed to react, not reflect. It’s essential in true danger, yet harmful when it becomes our default mode. In long periods of stress or trauma, survival brain whispers things that feel true but aren’t:
“There’s too much suffering. Nothing I do matters.”
“I’m not doing enough. I am not enough.”
“Everything we try is pointless.”
For five years, I worked as a sexual assault counselor, supporting survivors—many of them children—through medical exams, forensic interviews, and counseling sessions.
I often questioned whether I was doing enough. Whether I could ever do enough.
But I learned something essential: the suffering was real—and so was the healing. Change didn’t happen through grand gestures. It happened in moments. In someone hearing “I believe you” and, for the first time, not feeling alone. It happened in policies rewritten, in attitudes shifted, in communities learning and unlearning.
Healing is made possible when we show up with presence—not overwhelm.
If I entered the hospital operating from survival brain, I couldn’t be of service. I had to root myself again and again in my purpose and my role. I had to remember: healing is non-linear and it happens over time. Change takes time. And it doesn’t depend on any one person to fix everything.
A Small Practice That Helps Me Recenter
Recently, I’ve become more intentional about asking myself one grounding question:
“How am I living my purpose today?”
Not in the abstract. Not in the grand sense. Today.
I break it down into three simple prompts:
What is one thing I can do today in service of myself?
What is one thing I can do today in service of my family?
What is one thing I can do today in service of my community?
These questions bring me back to agency. They remind me that action doesn’t have to be monumental to be meaningful.
But answering them isn’t enough—I still have to pay attention. I can say I’m caring for myself by exercising, but if I spend the entire workout doom‑scrolling? That’s not care. That’s numbness pretending to be productivity.
Scrolling can trick us into believing we’re staying informed, but most of the time it leaves our bodies tense and our spirits depleted. So I set boundaries: the time of day I consume news, the sources I trust, and how much time I’ll spend.
My body tells me when I’m out of alignment. I just have to be present enough to listen.
If we want to show up for others—those closest to us and those impacted by injustice—we cannot afford to be numb, constantly hopeless, or burnt out. We need practices that restore us, not deplete us.
What we can do: Together.
Overwhelm thrives when we feel powerless. Purpose grows when we take one grounded step at a time.
So today, I invite you to pause and ask yourself:
What is one small action—just one—that aligns with your purpose?
Write it down. Say it aloud. Tell someone. Tell us in the comments. We’ll be here to cheer you on and hold you accountable, with love and compassion.
