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Find your scenario.
Start there.

The book opens with a triage tool. This page does the same thing. Answer three questions and find the scenario that fits your current moment.

Not sure where to start?

You don't need to read the book from page one. Every scenario in the Overwhelm First Aid Kit is designed to stand alone. Answer the questions below and go directly to what you need right now.

The three states

Flooded

You can't think. You're reacting.

Your body is running the show. Chest tight, heart racing, anger or panic taking over. You're in it right now.

Scattered

You can think. Nothing sticks.

You start five things. You can't land anywhere. The brain is spinning but nothing is moving. Overwhelm without a clear edge.

Burned Out

You've stopped feeling much at all.

Flat, empty, depleted. Starting anything costs more than you have. You've been giving for a long time and there's nothing left.

What best describes what you are feeling right now?

Something physical — tight chest, racing heart, can't sit still Flooded

Something mental — spinning thoughts, can't decide, brain fog Scattered

Flat or empty — numb, exhausted, nothing left Burned Out

Angry or resentful — at the situation, at someone, at yourself Flooded

What triggered this?

Another person — a conversation, a conflict, being dismissed

Work or responsibilities — too much, deadline, decision pressure

Time — the week ahead, Sunday dread, waking at 3 AM

Myself — guilt, comparison, feeling behind

How much bandwidth do you have right now?

None — I need something immediate and short

A little — I can read a page and follow steps

More than usual — I want to understand what's happening

Your scenario

Find this in the book

All 20 scenarios

Each one is in the book. Each one stands alone.

Awake at 3 AM

Racing mind, can't get back to sleep

Morning Dread

Heavy feeling before the day even starts

Panic Spike

Sudden physical overwhelm, heart racing

Sustained Rage

Holding it in for weeks. One more thing and you react

Decision Paralysis

Can't choose. Everything feels equally impossible

Financial Fear Spiral

Money anxiety that won't stop looping

Dismissed

Someone minimized what you said or felt

Responsibility Overload

Everything is yours to carry and no one is helping

After the Fight

The conversation is over. The feeling isn't

It's All on Me

Invisible labor, no recognition, running on empty

Mental Load Overwhelm

Too many open tabs in your brain

Communication Avalanche

Messages, emails, requests you can't keep up with

Deadline Pressure

Not enough time. Too much at stake

Caregiver Collapse

Giving everything to someone else. Nothing left for you

Sunday Night Dread

The week hasn't started. Already dreading it

Sunday Hijacked

Your rest day disappeared and you never recovered it

Falling Behind

Everyone else seems to be moving forward. You're stuck

Parenting Rage

The reaction was too big. You know it. Now what

Parenting Guilt Spiral

You said the wrong thing. You can't stop replaying it

Swiss Cheese Brain

Can't focus, can't remember, can't finish a thought

Every scenario is in the book.

Clinically grounded tools for the moments you are already in. Not ideal conditions. The exact moment you are in right now.

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Find your scenario.Start there.