by Lois Barth, Human Development Expert, Keynote Speaker, Executive and Relationship Coach, Author

Photos Courtesy of: (left to right) Maryamme Jahannamere & Henrikke Due

Truth be told, I’m both thick-skinned and hypersensitive at the same time (fun combo, right?). Add a dash of neurospicyness and a heaping scoop of hopeless optimism, and you’ve got me. Maybe you can relate.

I actively seek out silver linings and life lessons—both for myself and for the clients I coach and the groups I speak to and work with. But lately? The emotional weight out there is heavy. People are exhausted, overwhelmed, flooded. Their to-do lists feel as dense as the Sunday New York Times (back when it was an actual doorstop). They tell me they’re feeling untethered, lost in a swirl of anger, grief, fear, and the big “H”… hopelessness.

“We’ve hit peak overwhelm: 44% of employees are stressed every day (Gallup), half of us are burned out (Microsoft), and our productivity is barely outpacing a distracted goldfish—just 2 hours and 48 minutes a day (RescueTime). Oh, and 65% of Americans are beyond exhausted by politics (Pew Research). No wonder we all need a nap and a vacation… preferably at the same time.” We’re not just overwhelmed—we’re drowning.” The good news? Awareness is the first step to reclaiming our time, energy, and peace of mind.”

It’s a lot. So, what do we do when life starts layering on the Emotional Lasagna? Here are five strategies that help:

1. Stop Trying to “Figure It Out”—Interrupt the Pattern

I’m a “let me analyze this to death” kind of gal, but when emotions pile up, trying to think your way out is like digging a deeper hole. Instead, do something that shifts your state—go for a walk, run an errand, cook something, breathe deeply. Self-soothe, don’t self-numb (we know the difference).

2. Get Support (Even If You Don’t Want To)

When we’re drowning, the last thing we want to do is reach out. Do it anyway. Support doesn’t have to mean a long-winded heart-to-heart with a friend—sometimes, reading an uplifting article, listening to an inspiring podcast, or even texting someone counts.

3. Move a Muscle, Change a Thought

Motion changes emotion. Even if you really don’t want to, move. Walk, stretch, clean out a junk drawer—anything that gets you unstuck. Bonus points if you knock something off your mental to-do list in the process. Taking a small but consistent action towards being in the solution whether it’s personally, professionally, or politically will allow you to feel like you’re moving forward and doing good in your life and in the world.

4. Seek Out Joy, Creativity & Expression

I journal using the Internal Family Systems (IFS) model, where I write to my emotions (hello, Low-Grade Despair, my old friend). Others do hot yoga, sing, paint, rant on paper—whatever lets you express instead of suppress.

5. Double Down on Mindfulness & Spirituality

Call it self-care, call it “emptying out” (Diane von Furstenberg’s words, and I love them). Meditate, pray, connect to something bigger. This isn’t about religion—it’s about remembering you don’t have to carry it all alone.

Life is layered. When the Emotional Lasagna stacks up, these tools help you peel back the overwhelm and find something nourishing underneath. (Bonus: fewer emotional calories!)

What’s your go-to when the Emotional Lasagna of Life gets too thick?

Lois Barth is in one of the top groups of female motivational speakers in NYC, as well as an executive leadership coach, who works with heart-centered mission-driven leaders, and scrappy entrepreneurs, to support them to be more impactful, engaged, and successful. If you’re looking to accomplish in order to get out of your own way, feel free to set up a discovery call.