Help in a Hurry: Simple Tips for Finding Peace When You're Overwhelmed, Anxious, or Stressed

by Caroline Leaf

Learn how to manage your anxiety and find peace

· actionable and evidence-based strategies
· learn how to cope in the moment and fight overwhelm
· experience a better, more fulfilled life

Designed so you can quickly access the simple strategies you need in the moment, this book helps you regain control when . . .
· you don't understand your intense emotions
· you're under tremendous pressure
· you feel tired, angry, or full of regret
· you're dealing with intrusive thoughts
· your past is haunting you
· your inner critic won't let up
· you feel like sometimes you abandon yourself to please others
· your perfectionism is keeping you stuck or overwhelmed
· you feel setting and maintaining boundaries is difficult or guilt-inducing
· you're trapped in a cycle you don't know how to break
· you feel lost or directionless
· your regret over past mistakes is weighing you down
· and much more

***

Even though it's uncomfortable and sometimes even distressing to us, it's perfectly normal to feel lost, anxious, or overwhelmed at times. It's okay to be a bit of a mess! But none of us wants to stay that way for long.

With actionable, evidence-based strategies to handle our most common challenges in life, this practical guide from bestselling author and clinical neuroscientist Dr. Caroline Leaf offers the tools you need to prevent a descent into chaos and instead find peace and strength amid the turmoil of daily life.

If you have felt stuck in crisis mode, the strategies found in this book will help you cope in the moment, manage a chaotic mind, and start living each day with intention and inner peace.

***

"Help in a Hurry is jam-packed with evidence-based strategies to address a variety of common difficulties, including the experience of stressful, anxious, intrusive, or other overwhelming thoughts. Readers will come to understand what's going on in their mind and body and will learn practical steps to break these dysfunctional habits."--Nicole LePera, author of the #1 New York Times bestsellers How to Do the Work and How to Be the Love You Seek 

"This book is a game-changer. If you're looking to transform your mindset and heal from past challenges, Caroline's approach will guide you every step of the way. Don't wait--this book will help you unlock your true potential."--Lewis Howes, New York Times bestselling author of The School of Greatness 

"Life is full of inevitable challenges, but your mind is your greatest ally in overcoming them. If you're ready to unlock your mental power and embrace each challenge as an opportunity, this is the book for you."--Jim Kwik, top brain coach and New York Times bestselling author of Limitless 

"In a world that demands constant mental recalibration, these strategies are not only helpful--they're our lifelines. Dr. Caroline expertly teaches us how to prepare ourselves with tools, repair negative thinking and behavioral cycles, and return to a place of personal agency where we can choose how we want to respond.

Genres: Self Help, Nonfiction, Psychology, Mental Health, Health, Audiobook

214 pages, Kindle Edition

Published August 5, 2025

About the author

Dr. Caroline Leaf is a cognitive neuroscientist with a PhD in Communication Pathology specializing in Neuropsychology. Since the early 1980‘s she has studied and researched the Mind-Brain connection. During her years in clinical practice as a Communication Pathologist she developed tools and processes that help people develop and change their thinking and subsequent behavior. Her scientific Science of Thought techniques have transformed the lives of patients with Traumatic Brain Injury (TBI), learning disabilities, emotional traumas and released the potential of thousands of young students and adults.

She has presented her unique Switch On Your Brain with the 5-Step Learning Process® and the Metacognitive-Map™ learning tool to thousands of students worldwide.

She developed the Geodesic Learning™ theory (how we think and process information) that has been conservatively shown to increase thinking, behavioral and academic performance by 35-75%. This revolutionary theory explains the Science of Thought, stating how thoughts form, how we process information and the power of the non-conscious mind and the relationship between the non-conscious and conscious. It explains that everything you do is first a physical thought in the physical brain. You think, and then you do, which cycles back to the original thought, changing it, and the thoughts connected to it, in a dynamic interrelationship. Therefore if your thinking is toxic, then your communication and behavior are toxic, and vice versa.

She has published numerous articles in academic journals and consumer magazines and has been widely interviewed in newspapers, on radio shows, and on television shows about her research and theories.

She has her own weekly TV show called "Switch On Your Brain" airing on TBN.

She frequently lectures to both Christian and secular audiences worldwide, linking scientific principles of the brain to spiritual, intellectual and emotional issues in simple and practical ways. She speaks on diverse topics relating to optimal thinking, and hence, brain performance, including:

1. Thinking and learning

2. Controlling your thought life

3. Managing stress

4. Eradicating toxic thoughts

5. Overcoming mental, emotional, and spiritual strongholds

6. Understanding male and female brain differences

7. Applying wisdom

8. Identifying your unique gifts

DR. CAROLINE LEAF’S DEGREES

University of Cape Town South Africa Degree of Bachelor of Science (Logopaedics) - December 1985

University of Pretoria South Africa Masters in Communication Pathology with distinction/cum laude - June 1990

University of Pretoria South Africa Doctor Philosophiae with specialization in Communication Pathology With distinction/cum laude and academic honors - May 1997

Reviews

[Monica Haak · Rating 4 out of 5]

Oprecht een goed boek!!

[Kim Coenen · Rating 4 out of 5]

Wat als je juist op de momenten dat angst, stress en mentale overbelasting de overhand nemen, zelf weer de regie kunt pakken?
In Help in a hurry laat neurowetenschapper Caroline Leaf zien hoe je je gedachten kunt resetten en meer rust kunt creëren in je hoofd. Met eenvoudige, praktische strategieën leer je omgaan met situaties waarin alles even te veel wordt en ontdek je hoe je jezelf kunt trainen om kalmer en gefocust te blijven. Vanuit haar wetenschappelijke kennis en christelijke achtergrond combineert Caroline Leaf inzichten over geestelijke gezondheid met concrete tools, zelfzorg en aandacht voor innerlijke rust. Geen ingewikkelde theorie die je eerst volledig moet doorgronden, maar haalbare handvatten die je juist kunt gebruiken op de momenten dat je ze het hardst nodig hebt.
Een praktische en toegankelijke gids voor iedereen die minder geleefd wil worden door angst en stress en stap voor stap weer meer grip wil krijgen op zijn gedachten en mentale welzijn.

Mijn ervaring:
Wat een verrassend sterk, toegankelijk en praktisch boek! Help in a Hurry kwam precies op het juiste moment in mijn leven. Caroline Leaf richt zich op momenten waarop je hoofd overloopt, stress de regie overneemt of gedachten maar blijven doorgaan. Omdat ik zelf momenteel veel te maken heb met angst, stress en overprikkeling, herkende ik ontzettend veel en kon ik verschillende tips direct toepassen.

Caroline Leaf heeft een toegankelijke, duidelijke en positieve schrijfstijl. Als neurowetenschapper legt ze helder uit wat er gebeurt in je gedachten, hersenen en lichaam wanneer je overweldigd raakt en vooral wat je vervolgens kunt doen. Soms vond ik de uitleg wat uitgebreid, maar nergens wordt het ingewikkeld.

Na het theoretischere begin verandert het boek steeds meer in een mentale gereedschapskist vol praktische handvatten. In korte hoofdstukken behandelt Caroline Leaf herkenbare thema's als piekeren, perfectionisme, people pleasing, grenzen stellen, opdringerige gedachten, zelfkritiek, boosheid en overweldiging. Je hoeft het boek daardoor niet van voor naar achter te lezen, maar kunt naar het onderwerp bladeren waar je op dat moment behoefte aan hebt. Juist wanneer mijn hoofd al vol zit, vind ik dat ontzettend prettig.

De grootste kracht is voor mij dat het niet bij kennis blijft. Met eenvoudige oefeningen, vragen, heldere schema's en technieken kun je direct aan de slag. Vooral de hoofdstukken over grenzen stellen, jezelf wegcijferen voor anderen en je innerlijke criticus vond ik confronterend en waardevol. Ze lieten me niet alleen nadenken, maar ook bewuster kijken naar mijn eigen automatische gedachten en reacties.

Volledig vernieuwend is het boek niet. Ademhalingsoefeningen, afstand nemen van gedachten en onderzoeken waar gevoelens vandaan komen, vind je ook in andere boeken. De kracht zit voor mij vooral in hoe overzichtelijk, laagdrempelig en direct toepasbaar alles wordt aangeboden. Dit boek biedt juist snelle, haalbare handvatten. Het neemt angst of stress niet ineens weg, maar kan wel helpen om op moeilijke momenten weer wat rust en grip te ervaren.

Help in a Hurry is een toegankelijk, praktisch en inspirerend boek voor iedereen die regelmatig vastloopt in stress, angst, piekeren of mentale overbelasting. Niet ieder inzicht is nieuw, maar de combinatie van kennis, herkenning en direct toepasbare handvatten maakt het sterk. Voor mij kwam dit boek precies op het juiste moment en de mentale gereedschapskist is er absoluut een waar ik vaker naar terug zal grijpen.

[Sema Keskin · Rating 3.5 out of 5]

Van @groeien.en.geloven mocht ik een recensie-exemplaar ontvangen van Help in a Hurry van neurowetenschapper Caroline Leaf. Een boek dat belooft je te helpen om jezelf te bevrijden van angst en stress.

Waar gaat het boek over?
Help in a Hurry is bedoeld voor mensen die regelmatig worden overspoeld door gedachten en emoties en het lastig vinden om hier weer uit te komen. Misschien herken je het wel: je blijft piekeren, reageert sterker dan je zou willen of merkt dat je hoofd maar niet tot rust komt. Caroline Leaf biedt praktische handvatten en oefeningen om meer grip te krijgen op je gedachten en emoties, zodat je bewuster kunt omgaan met stressvolle situaties.

Mijn mening
Als psycholoog zie ik duidelijke raakvlakken tussen de onderwerpen in dit boek en mijn dagelijkse werk. Dat maakte me nieuwsgierig naar de manier waarop Caroline Leaf deze thema’s benadert.

Wat ik prettig vind, is dat het boek concrete handvatten en oefeningen aanreikt die je op moeilijke momenten kunt gebruiken. Het is bovendien geen boek dat je per se van begin tot eind hoeft te lezen en daarna in de kast zet. Juist het idee dat je er op verschillende momenten weer even bij kunt pakken, maakt het praktisch. Wanneer je merkt dat je vastloopt in gedachten of emoties, kun je teruggrijpen naar de oefeningen die op dat moment bij je passen.

Tegelijkertijd had ik graag wat meer verdieping gezien bij bepaalde adviezen. Hoewel praktische oefeningen helpend kunnen zijn, is het belangrijk om te beseffen dat angst en stress verschillende oorzaken kunnen hebben en niet altijd met een paar concrete stappen te verminderen zijn. Wat voor de één werkt, hoeft voor de ander niet voldoende te zijn. Sommige onderwerpen hadden wat mij betreft dan ook meer nuance en onderbouwing mogen krijgen.

Al met al vind ik Help in a Hurry vooral een praktisch boek om inspiratie en handvatten uit te halen. Het kan een fijne eerste stap zijn om bewuster stil te staan bij je gedachten en emoties, en om op moeilijke momenten iets te hebben om op terug te vallen.

[Joan · Rating 5 out of 5]

I think I have read every book Dr. Leaf has written and I continue to be impressed with her knowledge and practical suggestions toward mental well being. Many of her books give a good deal of information on her clinical studies and results. Some might find those books a bit overwhelming.

This book is more concise with quick help, providing strategies for immediate aid when one might feel one's head is going to explode. The strategies are not knew as I have read them in earlier books but they are presented in a most accessible way here. Chapter titles help readers quickly find the strategy they need.

Some of her insights I particularly like include her ideas on dealing with critical self talk, how deep thinking is necessary and how it differs from worry. As an avid reader, I was happy to see her write the role of reading is “...a fast and efficient way to turbo-boost the brain's ability to change and heal...” (50) I like how she explained the difference between rest and restoration when dealing with feeling tired. Her strategy for dealing with intrusive thoughts is great.

She reminds us we are with our minds 24/7, unlike our time with a therapist or our best friend. We need to learn to deal with our mental wellness ourselves. She also reminds us it is okay to struggle, to not be okay. That is part of being human. She encourages us to be patient and kind to ourselves.

“Maintaining a sense of peace when the world feels like it is falling apart around us is truly one of the most incredible skills we can develop as human beings...” (202)

I highly recommend this book to those who desire to have peace when facing anxiety, worry and feeling overwhelmed. You will find good help here.

[Alicia Bayer · Rating 3 out of 5]

After way too long of an introduction if you’re reading this book for help in a literal hurry, there are lots of short chapters with casual, positive advice for all different issues like having intrusive thoughts, being a people pleaser and feeling overwhelmed. There are quite a few of these scenarios but they are sort of like light life coaching. For example, in the very short chapter on needing help because your past was traumatic, you are supposed to think of three positive memories every time you remember a bad one, and not let yourself think of bad memories for more than five minutes. An example given for the bad experience is if your father was emotionally absent.

I don’t even know what to say to that. I don’t think this book is intended for those of us with really traumatic pasts. It will be a helpful resource if you want help of the more standard variety, though it does feel like it veers into toxic positivity and victim blaming at times.

I read a digital review copy of this book via netgalley.

[Charessa · Rating 5 out of 5]

Thank you to Baker Books for the complimentary copy to review!

This self-help book covers quite a spectrum of social issues from anxiety and anger to people pleasing and self sabotage and each aptly and cleverly named chapter can be read out of order and when you need it. And it's already helping me personally!

In today's world I feel as though these books are a dime a dozen but quality ones like this are hard to find. Instead of the same toxic positivity and "just have faith" or "just stop doing that" many of these books tend to do, this one is by someone who actually cares and who is giving us actually helpful information. Dr. Leaf gives us adequate information about how we're feeling or what we're doing and then gives us simple, practical tips for getting our brains back on track. It's going in my recommendation lists immediately.

If you or someone you know needs a book like this, hand them this one. It'll be a good one to have on hand!

[Danielle Cappolla · Rating 4 out of 5]

"Help in a Hurry" by Dr. Caroline Leaf is a practical guide that helps explain the connection between the brain, mind, and body. 

The book is a how-to guide that helps identify areas of rumination and stop overthinking before it spirals out of control. The book is well-organized and tackles a variety of common mental health topics like perfectionism, overwhelm, and people pleasing. Dr. Leaf's evidence-based strategies are simple and applicable to a wide variety of situations. While many self-help books can be dense, Dr. Leaf's book is compiled in an easy-to-read manner with no extraneous information. It can be read in one sitting, out of order, or linearly, depending on your individual goals and what you hope to gain from it. It's a great resource to refer back to time and time again, as its advice is timeless. 

Thank you to NetGalley and Baker Books for the ARC. All opinions are my own.

[Alicia Clinton]

Lots of helpful ideas, these were what I want to try to think about and apply:
1. You can pause before reacting to a toxic person. This gives you power and can serve as a reminder that they can’t control you.
2. Give yourself time during the day to let your mind wander and daydream. This is important for the mind to have space to not be actively problem solving and allow for rest.
3. We can not control what happens to us but we can control how we react. The lack of control part reminds me of John Keats’ idea of negative capability, or being okay with uncertainty and the mysteries we encounter in our lives.
4. Develop mental agility/expect good things/build your brain. Work on being okay with the unexpected (I’m good at discipline and routine, not as good at change an uncertainty).

[Luminous Reads · Rating 5 out of 5]

Help in a Hurry is a wonderful resource for those chaotic moments when it feels like our thoughts are spiraling out of control. I found the coping strategies and actionable tips incredibly helpful! This is a book you can truly pick up right in the middle of a challenging situation and find the tools you need to center yourself and build mental resilience.

This book is for you if:
🌷 You are under pressure and often feel stressed.
🌷 You feel like you are at your limit.
🌷 You think you need to have everything together all the time.
🌷 You have a hard time accepting that it's okay not to be okay.
🌷 You struggle with intrusive thoughts, overthinking, and intense self-criticism.

These points only begin to touch on the many concepts and insights covered by Dr. Caroline Leaf in this excellent book.

I highly recommend it!

I received an advance reader copy of this book from the publisher. All thoughts and opinions are my own.

[Kristie Chandler · Rating 5 out of 5]

The Title Doesn't Lie - Resources Start Immediately!
Reviewed in the United States on August 8, 2025
I love that immediately, within the first pages of the first chapter, there are practical suggestions that can be incorporated in a variety of situations. As a wellness coach, it is one of my ambitions to share simple, actionable strategies and be able to explain the science behind why they work in a clear, relatable way with my clients. This is one of the reasons I turn to Dr. Leaf's books, and Help in a Hurry is the easiest to follow and most relatable and quickly actionable book I've read of hers to date. I highly recommend!

[Anitra K. Valentine · Rating 5 out of 5]

The gift that keeps on giving

Three pages in—I began updating content quotes for my coaching clients. This information is groundbreaking! If you follow Dr. Leaf and read (all) of her books (like me), the information will seem familiar. But you will also note how simple yet impactful it is right out of the gate. She’s managed to take a complicated topic like psychoneurobiology and distill it into questions that you absolutely have. And then…she provides the super practical worksheets. It’s a dream. Thank you, Dr. Leaf! You continue to astound and heal. What an incredible gift. Both the hardback and kindle are great—yes I have both.

[Karina Brielle · Rating 5 out of 5]

This book is full of practical tips and reminders that we can immediately implement. I found it more helpful than 'Your Mental Mess,' which focused heavily on studies. This book gets straight to actionable steps for managing specific thoughts. The quotes 'If words control you, then everyone can control you,' 'You can control the way you react to a situation,' and 'move away from absolutes' resonated with me. It empowered me to become more aware of my thoughts and control my emotions.
Thank you #NetGalley and #Bakerbooks for a copy of the book in exchange of my honest review.

#Helpinahurry #NetGalley #Happilyaddictedtobooks #Bakerbooks #BakerPublishingGroup #CarolineLeaf

[M. Eric · Rating 5 out of 5]

This book has been a game changer for organizing my thoughts and replacing negative thoughts with the right ones based on truth. It also helps me shift my mindset and focus. I believe it can benefit anyone who needs to restructure their thoughts and find the help they require. As a follower of Christ, I find this method very practical for applying 2 Corinthians 10:5 which encourages us to take every thought captive in Christ. This approach has been incredibly effective for me and has truly changed my life.

[Sylwia Król · Rating 5 out of 5]

This book is an absolute gem that captivated me from start to finish—I devoured it in one sitting, only pausing briefly for a snack! It’s not just a compelling read; it’s a treasure trove of practical tools designed to help manage our thoughts and rest to restore our brains. The insights are so impactful and actionable that I’m eager to read through it slowly again, so that I can incorporate as much wisdom as possible into my daily life. Congratulations on delivering yet another brilliant masterpiece!

[Elizabeth Woodsmall · Rating 5 out of 5]

As a torture and trafficking survivor, my anxiety was spiraling while job hunting in these uncertain times. Dr. Leaf’s Brain Strom Reset transformed my anxiety and negative thinking in less than a month. Now, “Help in a Hurry,” her clear, compassionate guidance and practical brain hacks is helping me find focus, peace, and even land two job offers. This book is a lifeline for anyone ready to reclaim their joy and heal from the past.

[Becky Schommer · Rating 4 out of 5]

This one will sit on my office shelf to be referenced for me and for others. It really is a hopeful thing to realize that the brain is plastic. I found the chapters on technology, past experiences, self diagnosing and wanting to punch people in the face especially insightful. There were a lot of common threads between her suggestions… breathing, visualizing, talking to yourself as an outsider, think deeply, and some others.

[Angel Borrego · Rating 5 out of 5]

Help in a Hurry by Dr. Caroline Leaf is the Rocky Balboa of neuropsychobiology, empowering you with grit and resilience to conquer your toughest moments. It equips you with practical, science-based tools to ensure a bad day doesn’t spiral into a bad week. A must-have for everyone seeking to take control of their mental strength!

[Reader · Rating 5 out of 5]

Understanding Yourself
I have read a lot of Dr. Leaf’s books and I just love her wisdom and compassion.
Her new book Help In A Hurry is a powerful tool for anyone who is trying to understand themselves, or if you want help with your mental wellbeing, find balance and have more peace in your life than this book is for you.

[Heather · Rating 5 out of 5]

This book is exactly what it is called "Help In A Hurry!" I knew it was going to be great from the beginning when it states a quote I said a lot, "when it rains, it pours!"

Thank you Baker Books for a copy of book in exchange for my honest review!

[Amelia Nel · Rating 5 out of 5]

I could not wait for the book to come out as I am struggling at work and this book is making my life so much easier. What a life saver. Thank you so much Dr Leav

[Reader · Rating 5 out of 5]

This is the holy grail simple yet most effective than any therapy i’ve done in the past. Thank you for strategies that actually work and fast

[Mugren Ohaly · Rating 2 out of 5]

Nothing I haven’t read before.

All the tips are the same: take a deep breath, think about why you’re feeling the way you do, “zone out”. It’s more like no help in a hurry.

[Jessica Vance · Rating 3 out of 5]

It’s A LOT to read at one go-through. Some good reminders, but nothing groundbreaking. A lot of ads after the end.

[Aaron Frasier · Rating 3 out of 5]

Most of the problems in this book are solved by either breathing exercises or telling yourself you’re awesome.

[fany van hemelen · Rating 4 out of 5]

I love the writing way ,science and practical stuff in this book.
Dr Caroline Leaf is incredible and no this is not a bible of the mind and brain but a great tool to use in the moments when you think you sink or you can't see the end of the tunnel. When you are feeling so bad, angry, confused , sad or exhausted this science- based book is much better then a pill. First there is a comprehensive look at the mind, brain and body connection so you understand your actions and after that the treasure box is opening. Help in a hurry is a prescription to learn to deal with perfection, people pleasing, toxic situations and a lot more. The chapters are short and to the point with attractive titles. I had to read the ebook because my book is on the way and I was so curious to discover the wisdom in it . No it is not perfect and that's good because perfection is not what you want but the tips to prevent drowning ,dwelling in the past and to see new possibilities even when your brain , feelings or mind are in a state of fire are amazing. To end this review: " It is not about being always happy or feeling okay but about a new way of living every day".

[Ferry Van · Rating 5 out of 5]

great practical book, I love the Neurocycling technique and going through the questions really calms me down when I most need it