Emotionally Overloaded?

So here we are: a new month, a fresh start, and a gentle reminder that mental health isn’t just something to “work on”, it’s something to live with. This edition of The Daily Wellness is here to help you do just that, with tools that don’t overwhelm you, stories that make you feel seen, and breathing space in the form of small, doable practices. You don’t have to do it all. Just start here.

Today’s Quick Overview:

🔬 Science Spotlight: Mindfulness Practices Found to Boost Exercise Motivation in New Research…
🗣 Therapist Corner: “Why am I always irritable, even when nothing's wrong?”...
📰 Current Events & Your Mind: The upcoming papal conclave and our advice to help you handle transitions…
🫂Community Voices: "I kept telling myself I was just tired. Turns out, I was burned out."...

Take a breath with us before diving into today's resources:

Take a moment to slow down before we begin:

 🌸 Feel the weight of your body supported by the ground or your chair.
🌸 Inhale deeply for four counts, and exhale slowly for six.
🌸 Name one word that matches your current mood.

When you’re ready, we’ll gently move into today’s reflections and tools.

Mindfulness Practices Found to Boost Exercise Motivation in New Research

Research finding: In a new study published in Mental Health and Physical Activity, researchers reported that a combination of step tracking and mindfulness training helped with boosting exercise motivation.  

The research: Researchers at the University of Bath followed 109 adults who were currently not meeting recommended activity levels. Over a period of 30 days, all participants were asked to aim for 8,000 steps a day, tracked using a basic step tracker. Half of these participants were also asked to follow a mindfulness program on a mobile app. After 30 days, while both groups increased their activity levels with no significant differences between the two, the mindfulness group reported a significantly stronger intention to keep exercising.  

Why it matters: This study is notable because it:

Try it today: Find a mindfulness practice or mobile application that you can use to combine with your daily physical activity. The mindfulness exercises you use should focus on involving body awareness, movement, and exercise. 

The takeaway: "Our findings show that even short-term mindfulness training combined with step-tracking can make people want to move more, which could have lasting benefits.” says lead researcher Dr. Masha Remskar. “Helping people build that internal drive towards behaviour is essential—especially at a time when many people are struggling to stay active." 

Read more: For those interested in the full study, it was published in the March 2025 issue of the Mental Health and Physical Activity journal, under the title "Getting active through mindfulness: Randomised controlled trial of a digital mindfulness-based intervention promoting physical activity engagement and enjoyment."

“Why am I always irritable, even when nothing's wrong?”

The Question

“I snap at people I love, feel overstimulated all the time, and small things get under my skin. I don’t feel sad or anxious exactly, just constantly on edge. What’s going on?”

The Response

Irritability is often misunderstood, it’s not always about being “in a bad mood.” Usually, this is a signal from the nervous system that you're mentally or emotionally overloaded. For some people, irritability is how anxiety or burnout shows up, especially when their stress isn’t being expressed directly. Mentally, you may assure yourself that you’re doing fine, but your body could be telling another story. 

Here’s what I tell my clients:

Irritability is also commonly linked to sensory overload, poor sleep, or the pressure of constant emotional suppression.

One Small Step

If this feels familiar, try building in a 2–5 minute transition ritual between tasks (especially before social interactions). Take a breath, a stretch, a moment of stillness for yourself. Giving your nervous system tiny breaks can reduce reactivity and restore patience before it’s lost. 

The Headline: Conclave set for 7 May as Church enters sede vacante. Cardinals meeting in Rome fixed Tuesday, 7 May for the start of the secret vote to choose Pope Francis’ successor, triggering the traditional issue of special “sede vacante” postage stamps and a final round of behind-the-scenes bloc building before the electors are locked into the Sistine Chapel. (Link)

Mental-Health Lens: Major transitions in institutions, especially spiritual or cultural ones, can stir up uncertainty, nostalgia, and even existential reflection. For many, the papacy represents continuity and meaning across generations. A change at this level may feel distant on the surface, but beneath it can echo deeper personal themes: endings, leadership, legacy, and the unknown. Even if you’re not religious, moments like this can prompt big, complex feelings.

Coping Tip: When the world feels like it's shifting, anchor yourself with a personal ritual. It doesn’t have to be spiritual, just grounding. Light a candle, take a silent walk, or journal about what you’re feeling. Ritual helps the brain process change by creating a sense of closure and intentionality, even in uncertain times.

Today’s Mental Health News:

Today’s Visualization Journey: The Morning Window

Close your eyes and take three soft breaths. Picture yourself sitting beside a large, open window. Outside, it’s early morning, the sky is soft and golden. A tree moves slightly. The world is still waking up.

You sip something warm. Nothing is urgent. You are here, witnessing the quiet.

This moment asks nothing of you. No decisions. No goals. Only stillness.

Make It Yours: When the day begins to speed up, gently whisper, “Window light.” Let it remind you of this soft beginning, and take one slow breath back into your body.

Today’s Affirmations

You’re allowed to feel deeply and still move gently forward. Strength doesn’t mean suppressing, it means staying present, even when things are tender.

Try this:
Close your eyes and gently rest your hands in your lap. With each breath, imagine yourself holding space for both courage and care.

Gratitude Spotlight

Today’s Invitation: “Who made your day a little lighter, without even realizing it?”
Maybe it was the barista who remembered your order, a neighbor who waved, or someone who held the door when you had your hands full.

The Science Behind It: Gratitude directed toward others increases oxytocin, the bonding hormone, and boosts prosocial behavior.

Try This: Write a one-sentence thank you in your phone’s Notes app, or in your journal. It doesn't have to be sent. Just naming the moment makes it real.

Why it matters: We’re often taught that we need to feel confident or “have it all together” before we take action. But emotional honesty doesn’t wait for perfection, it creates space for progress. Research on psychological flexibility shows that allowing difficult emotions to exist while still choosing meaningful action is a core skill in resilience and mental health. Courage isn’t about being unafraid. It’s about being afraid and choosing to move anyway.

Bring it into your day: Notice where you’re hesitating because things feel too messy: your thoughts, your mood, your life. Then ask: “What would it look like to show up anyway?” Even the smallest step counts. Even if you’re shaking. Even if it’s not pretty.

"I kept telling myself I was just tired. Turns out, I was burned out."

Shared by Marcus, 28 (name changed for privacy)

For months, I thought I was just being lazy. Like, I’d stare at my inbox and feel nothing. I wasn’t sad, I wasn’t angry, I just didn’t care. I’d cancel plans, ignore texts, and then feel guilty for doing nothing but I don’t want to do anything, and then I’d just feel guilty for not making the most out of my weekends. 

I didn’t call it burnout because that felt too dramatic. I wasn’t saving lives or working 80-hour weeks, I was just…existing. I mean, I sit in front of a computer all day for work, and I scroll on my phone during my free time, what do I have to be burned out about? But then one night I sat in my car outside the grocery store for 45 minutes because I couldn’t get myself to go in. That’s when it hit me: I’m not okay.

What helped? Honestly, stopping. Fully. I started saying no to maximizing my days. I let the dishes pile up. I slept. I sat on my couch and cried for no real reason. I told a friend the truth and she didn’t flinch. That helped, too. I’m looking into seeing a therapist, and I’m hoping that helps me in the long run.

It’s been a slow climb back. I’m not at a hundred percent yet. But I’m learning that rest isn’t laziness. And asking for help doesn’t mean I failed. I think I just finally gave myself permission to feel human again.

Share Your Story

Have a mental health journey you'd like to share with our community? Reply back to this email. All submissions are anonymized and edited for length with your approval before publication. Each published story receives a $10 donation to the mental health charity of your choice.

What Carried You

Your 3-Minute Writing Invitation: “What helped you get through this week? A phrase, a person, a practice?”

Why Today’s Prompt Matters: Taking time to pay attention to what supported you deepens awareness and builds emotional resourcefulness for the future.

To Let Your Body Lead

If your body’s asking for rest, that’s reason enough. Productivity doesn’t make you more worthy, and rest doesn’t make you less.

Why it matters: Your nervous system isn’t built for constant output. Giving yourself recovery time supports emotional regulation, creativity, and focus.

If you need the reminder: Rest isn’t weak. It’s the foundation of resilience.

TONIGHT’S GENTLE REVIEW

Reflect & Reset

As the day winds down, return to yourself with these quiet check-ins:

Release Ritual: Visualize your worries as leaves on a stream. Let each float by without grabbing it. Watch them pass. You don’t need to hold them all tonight.

A Podcast for When Your Inner Critic Won’t Quiet Down

We all have that voice, the one that chimes in mid-task, mid-thought, or mid-scroll with “not good enough,” “why did you say that,” or “you’re behind.” But what if we could retrain it, like a mental workout?

Listen to: The Happiness Lab with Dr. Laurie Santos

Episode: "A Daily Workout to Tackle Nagging Self-Criticism"
Featuring psychologist and author Dr. Rachel Turow

Dr. Turow shares science-backed tools to build up your self-compassion muscles, just like strength training for your inner voice. You'll learn how to pause negative spirals with one mindful breath ("Inhale, my friend. Exhale, my friend.”), spot everyday successes, and notice judgment without letting it steer the ship.

Why This Matters: Self-criticism is often mistaken for motivation, but research shows it’s strongly associated with higher levels of anxiety and depression, not growth. In contrast, practicing self-compassion increases emotional resilience and long-term motivation. This episode walks you through real, doable “reps” to start quieting your harshest inner habits.

When to Listen: On your next walk, or while you’re folding laundry, especially if your thoughts have been sharp lately. This one will leave you with tools you can use before the next spiral starts.

Coming Monday: Overwhelmed? Can’t sleep? There’s a breathing technique that might help. It’s easy to learn, and always with you. Monday’s edition walks you through it.

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*The Daily Wellness shares educational content only and is not a substitute for professional medical or mental health advice and diagnosis. Please consult a licensed provider for personalized care.