As a person who gets overwhelmed by expectations (whether outside or internal) I’ve found meditation to be extremely helpful. The next step is, of course, recognizing when I’m in that spiral and need to stop, breathe and clear my mind. It’s a work in progress.
My other coping mechanisms are listening to music and making lists, lots of lists! They help me get the swirling thoughts out of my head and down in a visual format which eases the overwhelm. I did it this morning and the relief was almost instantaneous!