From Wine and Instagram to Greater Self-Esteem: How to Overcome Overwhelm and Imposter Syndrome

The other week, I found myself staring at my computer, completely drained—emotionally exhausted and stuck in a fog.

As a Holistic Psychologist, I knew it wasn’t just physical tiredness—it was a deeper disconnection from myself, a struggle that often hits when I’m juggling too much.

I’ve realised from my work as a Holistic Psychologist and own story that overwhelm fuels feelings of low self-esteem and imposter syndrome, making us doubt our worth and abilities.

Sound familiar?

Going back to the other day, I realised I’d fallen into old habits and was working too much.

But it wasn’t just the workload—it made me remember how I used to deal with overwhelm.

In the past, when I felt like this, here’s what I would do:

• Drink wine after work and binge-watch Netflix.

• Scroll endlessly on Instagram, just to numb out.

• Spiral into negativity, feeling worse about myself.

• Try to fill the void with something new—clothes, courses, food—hoping it would help.

• Criticise myself, thinking, “Why am I doing life wrong? No one else seems to struggle like this.”

But I’ve learned a lot since then, and I’ve found healthier, more empowering ways to shortcut overwhelm.

Here’s what I do NOW when I’m overwhelmed:

• I still enjoy a glass of wine, but I save it for the weekend and make it intentional and special.

• I read something inspiring to shift my mood and perspective.

• I remind myself that social media doesn’t make me happy, so I put my phone down.

• I trust that these off days will pass and allow myself to feel what’s happening, knowing it won’t last forever.

• I get outside, breathe in the fresh air, and reconnect with nature. (Yes, the elements hold wisdom! More on that another time.)

• I meditate or move my body, getting out of my head and back into myself.

So what is the key to managing overwhelm?

The most important thing I’ve learned is this:

Stop consuming externally and start tuning inward.

When overwhelm hits, it’s your body’s way of telling you that you’ve taken in too much.

Your system needs a break.

You don’t need to fill the void with more things—you actually need less.

Here are three steps to help you manage overwhelm:

1. Stop Consuming External Input

Put down your phone, stop scrolling Instagram, and hold off on buying that next course, program, or new outfit.

Right now, you don’t need more—you need less.

2. Stop Over-Analysing the Future

Overwhelm thrives in the future, pulling you into “what if” scenarios that make every decision feel impossible.

Bring yourself back to the present moment.

Remind yourself:

This will pass.

No decisions made in this state are productive.

3. Get Back Into Your Body

When overwhelm takes over, your focus is trapped in your mind, looping unhelpful thoughts.

The wisdom you need isn’t in your head—it’s in your body.

Move, get outside, stretch, and breathe deeply.

Know This:

Overwhelm Will Pass.

It sounds simple, right?

But I know it’s not always easy.

I’ve been there—tormented by my thoughts and emotions.

But the more you practice, the more you’ll be able to regain control when overwhelm hits.

And trust me, it won’t last as long as it used to.

Start small.

Focus on just one habit from the first list, and consciously choose a new way to get out of your head.

If it’s hard to change these habits, that’s okay.

Seek support, talk about it.

If you’re feeling stuck or ready to quit some disempowering habits - reach out.

You’ve got this.

Louise