Ever feel like you’re drowning under the weight of life? One setback after another, until you just snap—or shut down completely? You’re exhausted, overwhelmed, and wondering, Why do I keep breaking down? Why can’t I just handle this like everyone else?
Here’s the truth: Breaking down doesn’t mean you’re failing—it means you’ve been holding on for too long without refilling your own cup.
In today’s episode, I’ll show you:
- The real reason life feels so overwhelming—and how to shift your mindset
- My CIRCLE method to help you bounce back stronger
- A simple body scan practice to release built-up tension
- The 5-4-3-2-1 grounding trick that instantly stops overthinking
- How to let go of perfectionism and finally start living instead of just surviving
- You’re not weak. You’re not failing. You’re just carrying more than you should. And today, I’m giving you the tools to lighten that load.
Here’s what I want you to try this week:
- Morning Grounding: Take three deep breaths and say, “I am enough.”
- Evening Reflection: Write down one win and one thing to let go of.
- Small actions lead to massive shifts. Let’s start today.
Listen now, and tell me—what’s ONE thing you’re ready to release this week?
Follow & Connect:
Instagram: sylviasilvers.coach
Website: sylviasilvers.com
#MentalStrength #SelfGrowth #EmotionalHealing #ResilienceMindset #InnerPeace
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Watch the episode here
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Why Breaking Down Is Not Necessarily A Bad Thing
In this episode, we will talk about why life sometimes feels so heavy. Those days when everything seems like too much, you just want to cry or hide under your covers. You want to be alone without distractions or nobody else but yourself. Yet you feel lonely and wish someone was there with you. It’s a complicated feeling. I’ve been there, too. To show my idea of a breakdown before a breakthrough, let’s explore why we break down.
Life’s tough moments hit us hard because we try to carry everything alone. Think of yourself as a cup. If you keep pouring out, giving to others, working, and worrying without refilling, you’ll crack. Breaking down is not a weakness. It’s your body saying, “I need help.” In my healers’ community, we often joke that depression needs deep rest. Hard times don’t mean you are failing. They mean you are human. Even trees bend in storms. They don’t snap because they are rooted deep.
Step One: Building Connections
We’ll build your strong roots. I call this the circle way to stay strong. The very first one is connection. You are never alone. When life gets tough, we often hide, but isolation makes the pain worse. When you hear the little voice in your head telling you to shut down, try reaching out to someone you trust to guide you out of the dark hole. You can reach out by texting, “Today is very hard for me. Can we talk?” If you have no one, don’t worry, you have yourself. Talk to yourself kindly. Put your hand on your heart and say, “This is tough, but I am here for you.”
Step Two: Healing The Hidden Hurts
The second is inner growth. Heal the hidden hurt. Once you are brave enough to ask for help, identify the old wounds. Feeling not enough resurfaces when you are stressed. Go back to the day before the breakdown. What happened? What did you see, hear, or experience? Who was with you? Where were you? Calm your mind and try to remember the first time you felt the same emotion. Healing your old wounds is the very first step to being kind to yourself.
Here’s a practice I use to calm the inner critic. Write a letter to your younger self. Without the mistakes and lessons your younger self experienced, you wouldn’t be here now. Start your letter by thanking her, or say, “I am proud of you for surviving. You are safe. You are here now.” Make a daily win list. All my clients always start the session with me by sharing their wins. No matter what, they must have their win.
I challenge you before bed to write down at least three small things you did well. For example, for me, today, I woke up feeling fresh and energized. Even though I was super excited to make this for you, I couldn’t sleep until 2:00 AM, but I woke up feeling energized. That’s my win. I won a card game while playing with the kids and also with Silver or simply this is my win because I’m here alive. Wins don’t have to be huge. Small wins count and matter.
Step Three: Creating A Resilient Mindset
The third one, which is very important, is resilience. This is what I keep calling myself, and it has become part of my identity. Bounce back higher and stronger. Resilience isn’t about being tough. For me, it’s more about being flexible. When you feel overwhelmed, focus on your five senses to bring yourself back to the present moment. This prevents your mind from overthinking the past or worrying about the future. The best way to do this everywhere you are is the 5-4-3-2-1 trick.
Think of yourself like a cup. If you keep pouring out to others without refilling, you will crack. Share on XName 5 things that you can see, 4 things that you can feel, 3 things that you can hear, 2 things that you can smell, and 1 thing that you can taste. If you forget which one is for which, it doesn’t matter. This practice will ground you quickly. You can say, “What are the five things I can hear?” It doesn’t matter. When you start using your senses, you will bring everything back to the present moment, to your body. This will ground you quickly.
Use the mantra, “I’ve survived this before. I went through this last year, last week, and two months ago. I will get through this again. I’ve passed this.” This practice alone has helped many of my clients, including myself, when I had panic attacks. I want to share it with you. If you have anxiety, you can do this practice to bring back the feeling to the present moment.
I grew up in a small hometown under a mountain, often foggy in the afternoons. From afar, the fog seems scary and dark, but when you walk through it, it’s nothing. Gone. Just like that. You can also borrow that strength from this. Walk through the fog. When life feels messy, we are the most important thing. Focus on that. Let go of the rest, like the fog. It’s just there, nothing more. Let go one thing at a time.
Step Four: Doing A Complete Body Scan
The fourth is body scanning. You can close your eyes and then ask yourself how do you feel in your body and head? Does your stomach feel tight? Your body knows what you need. Listen to it. After that, set a word of intention for the day. Pick words like peace, rest, or something like cheerful, maybe joy or happiness. Let it guide you for the day.
Wins do not have to be huge. Even small wins count. Share on XI choose the word recording because I’m here recording this content for you. That’s my focus. I’ll move on to something else afterward. To be a great leader at home and in your career, you need to lead yourself. This starts with accepting yourself as you are. Be you. You are the boss of your life, but that doesn’t mean you should do everything by yourself.
Set a stop time. For me, at 6:00 PM, I will say, “I’m done for today.” After 6:00, I enjoy a hot lavender bath and play with my kids. I know this very well. Let go of perfectionism. Release thoughts like. “No one can do it better than me,” so you can delegate. You can ask for help. Simple things like, “Can you pick up the kids? I need a hug.” Take time for yourself.
When your self-confidence feels low, remind yourself that you are stronger than you think. Turn on uplifting music. I always play uplifting music loud in the morning. I love to listen to it. I love to dance in the morning. I love to sing. I want to feel the vibes because I need high energy every day. I want it. I love it. That’s how I start my day.
If you’re already outside and want to meet a lot of people but feel nervous and don’t know what to do, choose to say to yourself, “I’m excited,” instead of, “I’m nervous.” If that doesn’t help, find a private space, maybe in the bathroom. Raise your hand or put your hands like Wonder Woman. Stand tall like Wonder Woman for at least two minutes and say powerful affirmations. Personalize them. It’s even better. It’s things like you come out during your healing sessions.
Let go of perfectionism. Release the thinking that no one can do it better than you. Share on XIf you don’t have that, say, “I’m brave. I’m here to serve others. I’m here to give some value. I’m loved. I have a gentle, kind heart. I attract the right people at the right time in the right place.” Everything that you want to happen, tell yourself. Remember, you always tell yourself the thing that you want to happen. You don’t tell yourself something that you don’t want to happen.
Two Things To Do In The Morning
It’s time to implement. Let’s keep it simple. Try two things. Morning is for grounding. Take three deep breaths and say, “I’m enough.” You can say that out loud. It’s even better. If you don’t have a private place like I do, you can do it when you’re alone or have fun with yourself. In the evening, do the reflection. Write down one win and one thing to let go of.
Every small step leads to big changes. I know you’ve got this. I’ve seen so many of my clients do this practice. At the end of the month, they always feel wowed. Remember, breaking down doesn’t mean you’re broken. It means you’re growing. Every storm teaches us something new. Keep going. I will be here. I’m right here with you. Save this and come back to it whenever life feels heavy. We will get through this together.
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