Overwhelm - That Feeling Of Being Trapped In A Whole

Ever feel like you’ve slid into a deep hole and the walls are a bit too slippery to climb? If that sounds familiar, know you’re not alone. In this episode, I opened up about feeling stuck in a slump and shared a few small yet powerful ways to dig myself out.

I talked about the messy thoughts rattling in my head and why giving them airtime actually helps. I also explored the kind of mental shifts that can start pulling you upward when you feel you’ve lost momentum. By the end of our chat, I hoped to spark a little hope if you’re feeling stuck. Let’s dive in.

Understanding That Sinking Feeling

Sometimes, it’s like you tumble into a hole without warning. You’re happily going about life, and suddenly, your energy is zapped. Everything seems harder, heavier, and more confusing.

When you live with dyslexia or ADHD, that slump can catch you off guard. Tasks that felt doable last week might seem impossible today. You start to question yourself and wonder why you can’t just “snap out of it.” Feeling frustrated is normal, but it’s important to remember you’re not doing anything wrong by having a dip.

“I think we all fall down from time to time, it’s part of being human.”

This line from the show sums it up perfectly. Everyone feels trapped in a hole now and then. It’s part of the ups and downs of life—especially when you’ve got a neurodiverse mind that’s always switching gears.

Why We End Up In a Hole

There are so many reasons we land in these slumps. Stress and overthinking can pile up. Maybe you had a big project, you didn’t sleep well, or you just felt overwhelmed by everything on your plate. Sometimes, you can’t pin one single cause. The key is recognising the signs and being honest that something’s off.

If you’re like me, you might try to ignore the signs at first. Or maybe you push through, thinking you don’t have time for “feelings.” But ignoring them often makes that hole deeper. It’s like your mind is waving a big red flag saying, “Pay attention, mate!”

This episode is a reminder that the hole isn’t a permanent destination. It’s more like a resting spot where you can gather your thoughts, take a breath, and find a way to crawl out.

How to Start Climbing Out

So how do you start pulling yourself out when your mind is convinced you’re stuck? One thing I shared was the value of letting yourself feel what’s going on—without judgement. That might sound a bit soft, but it’s powerful. Here are some ways to begin:

• Pause and notice: Try to name the emotions churning inside. Sadness, frustration, boredom—call it what it is.
• Share with someone: A friend, counsellor, or voice note to yourself. Speaking the messy thoughts reduces their power.
• Do something small: Make your bed, drink a glass of water, or walk around the block. Small wins reboot your sense of control.

Giving yourself permission to feel isn’t weakness. It’s the exact opposite because you take the first step towards owning your mental state, rather than letting it own you.

Flipping the Negative Talk

We all know that voice that whispers, “I can’t do this.” It loves to crank up the volume when you’re in a hole. Flipping that inner script can be tricky, but it’s possible.

First, recognise you’re in a negative loop. Maybe you’re thinking, “Nothing will ever get better,” or “I’m failing at everything.” Sound familiar? The next step is to challenge those thoughts. Tell yourself: “I’m not stuck forever, I’m just having a rough moment.”

Try listing out the wins you’ve had this week. They could be tiny like remembering to charge your phone or finishing that email you’ve been dreading. Even small achievements count. Remind yourself that you’re capable of progress, even if it doesn’t feel epic right now.

Shifting Gears with Purpose

When you feel under pressure, pausing or resting might seem like the last thing you want to do. Yet those pauses are often vital. Taking a breath to refuel can shift your mindset from reactive to calm and collected.

If you can, try to plan some deliberate breaks. Even ten minutes to sit quietly or to scribble in a journal can reset your racing thoughts. Think of it as a mini reset button for your day. This can help you recalibrate and return to your tasks with a clearer head.

Also, remember that your progress might look different from someone else’s. Your version of a productive day might appear slower or more scattered, but as long as you’re moving forward, that’s progress. We’re all wired differently, and that’s okay.

Extra Motivations

When motivation is low, I like to keep a few handy tricks up my sleeve:

1. Visual Reminders: Post-it notes with uplifting quotes or personal goals can keep your mind focused on what matters.
2. Gentle Accountability Partner: A close friend who checks in but doesn’t judge can be a huge help.
3. Micro-Milestones: Break tasks into tiny steps. Completing each step sparks a feeling of achievement.
4. Curiosity Breaks: Give yourself permission to explore a hobby or interest you find intriguing, even for a few minutes.

It might sound too simple, but taking things one small step at a time gives you a sense of progress. And progress, no matter how small, flips a switch in your brain from “I can’t do anything” to “I’m getting something done.”

Takeaways to Keep in Mind

• Recognise that holes happen—don’t beat yourself up for feeling down.
• Openly acknowledge the slump; sharing your thoughts can lighten the load.
• Focus on small, meaningful actions that remind you of your capability.
• Challenge negative self-talk with evidence of your real successes.
• Give yourself downtime so your mind can recharge properly.

If you’ve been feeling stuck, know it won’t last forever. Even the deepest holes have a way out with the right mindset, a bit of self-compassion, and steady small steps.

Ready to hear more? Take a listen to the full episode at the top of this page for a closer look at my personal slump, the aha moments I had, and how you can climb out of your own hole. I hope you find a spark of encouragement that helps you take the next step forward.