When life feels like too much, even the simplest conversations can feel exhausting and overwhelming.
It doesn’t matter if it’s a check-in from a friend, an invite you don’t have the energy for, or just a message you feel too drained to reply to — knowing what to say can be tough. You don’t want to ignore people, but you also don’t have the mental space for a long back-and-forth. The right response can help you set boundaries while making sure the other person knows you’re okay, and you’ll chat another time. When you’re in that headspace, here are some things you can text back.
1. “Hey, I appreciate you reaching out. I’m a bit overloaded right now, but I’ll get back to you when I can.”
Sometimes, you just need a little breathing room without the pressure of replying right away. Here, you’re acknowledging the person’s message while letting them know you’re not in the right headspace to talk. It reassures them that you’ll respond when you feel ready, so they don’t assume you’re ignoring them.
It works especially well when you don’t want to give a full explanation but also don’t want to leave someone wondering. It lets them know you’re not rejecting them, which helps keep relationships intact even when you’re feeling distant.
2. “I’m kind of maxed out mentally today. Can we talk another time?”
When your mind is overwhelmed, even a simple conversation can feel like too much. This lets the other person know you’re struggling but keeps things short so you don’t have to over-explain. It’s a way to set a boundary while still showing appreciation for their interest in talking.
By suggesting that you’ll talk another time, you’re keeping the door open while giving yourself space. People who care about you will understand and won’t push for more than you can give in the moment.
3. “I’m feeling a little stretched thin. Is there any way we can keep this short?”
Not every conversation needs to be a deep dive, and sometimes you just don’t have the energy for a long exchange. This lets the person know you’re willing to talk but need to keep it brief. It’s a good way to stay engaged while protecting your own mental space.
Most people will take the hint and get to the point without feeling offended. It’s a practical way to stay connected without overwhelming yourself with too much interaction at once.
4. “I definitely want to chat about this more, but I’m not in the right headspace. Can we come back to it later?”
If someone brings up something important, but you’re too overwhelmed to engage properly, this keeps things respectful. It reassures them that you care about what they’re saying, but right now isn’t the best time. This way, they don’t feel dismissed, and you don’t feel pressured to respond immediately.
It also helps avoid misunderstandings. Instead of giving a rushed or half-hearted response, you’re giving yourself time to reply when you can be fully present in the conversation.
5. “I’m dealing with a lot right now, so I might not be as responsive as usual. Just wanted to give you a heads-up.”
Sometimes, it’s easier to let people know in advance that you’re going to be slower in responding, rather than feeling guilty about it later. This sets expectations without needing to go into details. It’s extra useful if you’re dealing with ongoing stress or burnout and need some extra breathing room.
By communicating this upfront, you take the pressure off yourself to reply quickly, and it helps avoid any confusion if someone doesn’t hear from you right away.
6. “I appreciate you checking in. I don’t have the energy to talk much, but it means a lot.”
When someone reaches out to see how you’re doing, you might want to acknowledge their kindness without getting into a full conversation. You’re letting them know you appreciate them while reinforcing that you’re not up for a long discussion. It keeps things short but still meaningful.
This works well when you don’t want to leave someone hanging but also don’t want to force yourself into a conversation you’re not ready for. It lets them know their effort is noticed, even if you can’t fully engage.
7. “I’m feeling a bit off today, so I’m laying low. Hope you’re doing okay.”
Sometimes, you just need to disappear for a bit without making it a big deal. This lets the other person know you’re taking space without turning it into a dramatic explanation. It keeps things casual while still giving them a bit of insight into where you’re at. Plus, adding the “hope you’re doing okay” part helps keep the conversation balanced, showing that you still care about them even if you’re not in the best place yourself.
8. “Honestly, I don’t even have the words right now. Just trying to get through the day.”
When you’re overwhelmed, finding the right words can feel impossible. Saying this is honest and real, and it helps explain why you’re not talking much without needing to dive into details. It lets them know you’re struggling, but without making it seem like they need to fix anything. Sometimes, people just need to hear that you’re doing your best. A message like this can be enough for them to understand that you’re not ignoring them — you’re just dealing with a lot.
9. “I’d love to talk, but I need to take care of myself first. Can we catch up soon?”
If you’re feeling burnt out, prioritising your own needs is important. This keeps things positive while making it clear that you need to focus on yourself. It lets them know you value them while also reinforcing your own boundaries.
By suggesting a future catch-up, you’re keeping the connection open without forcing yourself into a conversation you’re not ready for yet.
10. “I’m not ignoring you, just feeling a bit overwhelmed. I’ll get back to you when I have a little more bandwidth.”
If you’ve been slow to reply and don’t want someone to take it personally, this response clears things up. It reassures them that you’re not intentionally avoiding them, but just don’t have the energy to engage right now. It cancels out the chance of misunderstandings while giving you the time you need. Most people will appreciate the honesty and will be happy to wait until you’re feeling more up for talking.
11. “Right now, I just need to focus on getting through the day. Let’s talk soon.”
There are days when you can’t handle much beyond the basics, and that’s okay. This is a simple way to explain that without over-explaining. It tells them you’re not in the right space for a conversation, while also making it clear that you definitely want to catch up when you can. People who understand will give you the space you need without taking it personally.
12. “I know I owe you a response, but I need a bit more time to gather my thoughts.”
If someone is waiting for an answer, and you don’t have the energy to respond properly, this buys you time. It acknowledges that you’ve seen their message, without pressuring yourself to reply before you’re ready. It works well for situations where you want to be thoughtful in your response. Most people will appreciate the heads-up rather than assuming you’ve forgotten about them.
13. “I’m in my own little stress bubble at the moment, but I appreciate you reaching out.”
When you’re overwhelmed, it can feel like you’re stuck in your own head, and the idea of engaging in a conversation just adds to the weight. This helps you acknowledge that feeling while also showing appreciation for the person checking in. It lets them know you see their effort without making them feel like you’re shutting them out completely.
The casual wording keeps it light, which can be helpful if you don’t want the conversation to feel too heavy. It reassures them that it’s not personal, while giving you the space you need to deal with your own stress without extra pressure.
14. “I’m feeling pretty maxed out, but I’ll let you know when I’m in a better place to chat.”
Sometimes, even the thought of responding to messages or talking to people feels exhausting. Responding in this way gives you space to step away without completely cutting off communication. It reassures the other person that it’s not about them, while also protecting your own mental space.
By letting them know you’ll reach out when you’re ready, you take the pressure off yourself to reply before you’re in the right headspace. Most people will understand and appreciate the honesty, rather than feeling ignored or brushed off.
15. “I don’t have the energy to talk much, but I’m here, and I appreciate you.”
Even when you’re overwhelmed, you might still want to acknowledge the people who care about you. This one is a way to stay connected without forcing yourself into a full conversation. It allows you to keep the interaction meaningful while still maintaining your own boundaries.
It also works well for situations where you know someone is reaching out with good intentions, and you don’t want them to feel like their kindness is unnoticed. A simple, heartfelt response like this can go a long way in keeping relationships strong even during stressful times.
16. “I’m just taking things moment by moment right now. I’ll check in when I can.”
Source: Unsplash When things feel overwhelming, thinking too far ahead can make everything seem even more impossible. This recognises that you’re in a tough place while giving you flexibility. It keeps things open-ended so you don’t feel locked into a specific timeline for responding.
People who care about you will respect that space and won’t push for more than you can give. At the same time, it lets them know that when you’re ready, you’ll reach out, keeping the connection open without pressure.
