I Give Myself Permission to Say:
This Is Too Much
Recognise what is taking up room, reduce one demand and find words you can use. Leave with your own practical plan.
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1. Look at what I am carrying
Something can be too much because of its size, timing, intensity, or everything else already happening. You do not need to prove you are struggling before asking for change.
My load, one piece at a time
Tap a block to choose what happens to that demand. Each choice changes this board and becomes part of your plan. This is a reflection, not a capacity test.
There are no demands on the platform. You can restore a block below or add your own.
You can restore any block. Putting something down here is a planning choice; you decide what is possible in real life.
2. Notice my signals
Your signs might be physical, emotional, sensory or practical. You may become more active, go quiet, or find everyday decisions harder. Select what fits your experience.
How much room do I have right now?
Choose a description. This is a check-in, not a score.
When I cannot find words
One short sentence can be enough: “This is too much. I need a pause.” You can show the communication card in section 4 rather than explain aloud. More detail can wait.
When overload arrives later
You might recognise the impact after leaving a situation. You can still ask for changes next time. A delayed understanding does not make your experience less valid.
3. Make one thing smaller
Start with the demand, environment or expectation that could change. You do not have to solve everything before taking one practical step.
If I cannot leave or stop completely
A smaller adjustment may still help: one speaker at a time, no immediate decision, a quieter position, a written request, a shorter task, or help with one step. Choose what is available in your situation.
If another person says it is not a big deal
You can repeat the impact and request: “It is too much for me right now. I need us to reduce the number of questions.” You do not need agreement about how difficult it should feel before naming your limit.
4. Say it in my own way
Choose words you could say, send or show. You decide how much explanation to include.
You can show this screen. No speaking required.
5. Practise a real moment
Choose a situation, then try a response. There is no score. Notice which wording would feel usable to you.
A pause, without a performance
6. My permission plan
A practical record of your choices. Edit any earlier section to change it. Share only what feels right.
I give myself permission to say:
This is too much
What I am carrying
What I can delay, share or put down
My signals
One change and one next step
Words I can use
My support and check-in
Afterwards, or if I need more
My limits are information. My needs matter.
Space to Breathe Therapy
