Hiding from the World: How to Bounce Back After Shutting Everything Out

I hear you—when everything feels like too much, sometimes it seems like crawling under the covers and hoping the world goes away is the only option. It’s a natural reaction when you feel overwhelmed, because when life feels unmanageable, we instinctively seek safety, comfort, and a way to block out the noise.

But here’s the thing: while the idea of shutting out the world might seem appealing, hiding away from your stress can sometimes make it worse. When we avoid the things that are stressing us out, they don’t actually disappear—they often grow in our minds, making it harder to face them later.

So, let’s talk about why you feel this way and what you can do when it feels like the world is closing in. It's important to recognize that you don’t have to tackle everything right now, and sometimes it’s okay to press pause. The goal is to find a balance between resting and gently stepping back into the world, one small step at a time.

1. Let Yourself Feel It

First of all, it’s okay to admit that you want to retreat. It’s human. You're tired, maybe even exhausted, from dealing with everything coming at you, and that's valid. Give yourself a moment—yes, even under the covers—to just feel what you're feeling. Sometimes, allowing yourself to acknowledge how drained you are is the first step toward healing.

What you don't want to do is get stuck under those covers forever. Recognize the need to retreat, but don't make it your permanent solution.

2. Take Small Breaks Instead of Full Retreats

When everything feels overwhelming, you may just need a break from the relentless pressure—not necessarily an escape from everything. The idea of crawling under the covers is your mind's way of saying, "I need space from this." Instead of disappearing entirely, could you take smaller, intentional breaks?

Maybe that means:

• Stepping outside for 10 minutes of fresh air.

• Reading a chapter from a book that you love.

• Listening to a calming playlist or a podcast that makes you smile.

The key is to give yourself short moments of peace without fully retreating from the world. These breaks can help you recharge without allowing everything to pile up more in the background.

3. Break the Big Things Into Tiny Steps

If you crawl under the covers because the list of things you need to do feels too long and overwhelming, that’s a signal to break it down. The brain can feel paralyzed when it’s looking at too many tasks at once, making it impossible to start on any of them.

What if you started with just one small thing? Not the biggest stressor, but the smallest. Even something as simple as folding a blanket or making your bed can be a start. When you accomplish small tasks, your brain gets a boost of dopamine, which can help you feel more motivated to tackle the next thing.

Remember, doing one small thing is better than trying to do everything at once. Momentum builds slowly but surely.

4. Reach Out for Support

When you're in the "under the covers" state, one of the hardest but most helpful things you can do is reach out to someone. It could be a text to a friend saying, “I’m struggling,” or a short phone call to someone who understands what you're going through. You don’t have to explain everything or dive into the details—just knowing that someone else is out there who cares can make a big difference.

If there’s no one immediately available, sometimes even sending an email or journaling about how you're feeling can help alleviate some of the emotional weight.

5. Remember That You Don’t Have to Do It All Today

It’s easy to feel like the world is demanding too much from you, especially when stressors pile up and seem never-ending. But remember: you don’t have to fix everything today. Sometimes we create extra pressure for ourselves by thinking we need to solve all of our problems at once. You don’t.

It’s okay to take it one step at a time. Start with what you can manage today, and know that it’s enough.

6. Embrace Self-Compassion

If you're feeling like the world is too much right now, it's important to treat yourself with kindness. Don’t berate yourself for feeling overwhelmed—everyone hits that point sometimes. Self-compassion means talking to yourself like you would a friend. What would you say to someone you love if they told you they felt this way? You wouldn’t tell them to “just snap out of it” or shame them for struggling.

Be gentle with yourself. Recognize that feeling overwhelmed is part of being human, and you’re not expected to handle it all perfectly.

7. When It Feels Like the World Is Too Loud, Tune into Your Inner Voice

When external stress is overwhelming, it can help to tune into your own inner voice—your deeper self that exists apart from the chaos of the world. This might be through prayer, meditation, or journaling. For some, it’s simply sitting in silence and letting their mind calm down for a bit.

Connecting with your inner self can remind you that, even though the world is noisy and stressful, there’s a part of you that remains constant, capable, and strong.

8. Consider Professional Help

If it feels like everything is too much for an extended period of time, it’s a good idea to reach out to a counselor or therapist. Sometimes stress can reach a point where we need professional support to help us unpack it, find healthy coping strategies, and regain a sense of control.

There's no shame in asking for help—it’s a sign of strength, not weakness. Whether it’s short-term guidance or longer-term counseling, getting an outside perspective can make a huge difference.

Final Thoughts: One Step at a Time

When everything in life feels like it’s too much, it’s okay to want to crawl under the covers for a while. But it’s also important to recognize that staying there isn’t a solution. The world will still be there, and so will your problems. But you don’t have to face them all at once. Take it step by step, be kind to yourself, and remember that you're not alone.

By focusing on small actions and allowing yourself moments of rest, you can start to regain control over your life—one step, one breath, and one day at a time. The world may not go away, but with time and compassion, you can find ways to cope and thrive again