What to do when you feel overwhelmed and can't switch off | Dr Julie Smith

In this deeply insightful episode of The Doctor's Kitchen Podcast, Dr. Rupi sits down with clinical psychologist Dr. Julie Smith to explore the pervasive experience of overwhelm and how to navigate it with compassion and practical tools. Dr. Julie uses the powerful metaphor of a sponge absorbing water to illustrate how our emotional capacity is limited—when demands exceed our ability to cope, overflow occurs, manifesting as irritability, anxiety, or emotional outbursts. Rather than viewing these signals as personal failures, she reframes them as vital information about our needs, much like physical symptoms. The conversation unpacks the three key areas contributing to overwhelm: external stressors (like news consumption and work pressure), internal narratives (self-criticism and rumination), and lifestyle factors (poor sleep, diet, and social connection). Dr. Julie emphasizes the importance of noticing these signals without judgment and cultivating curiosity instead of shame. She shares personal stories of her own mental health journey, including her cancer diagnosis and the transformative power of adopting a 'predator mindset'—choosing action over helplessness. Practical tools include grounding techniques using the senses, the 'back four' of mental health (movement, nutrition, sleep, routine, and social connection), and the radical simplicity of focusing on just one small, sustainable change at a time. The episode closes with a powerful reminder: progress isn't about perfection, but about showing up with intention and agency, even in the smallest ways.