WAYS TO COPE WHEN FEELING OVERWHELMED

Feeling overwhelmed is a symptom of stress. Overwhelm is caused by the sense that your stress somehow outweighs your own coping abilities. When experiencing overwhelm, you may feel like you have too much on your plate, not enough time to get things done, or completely burned out. If you are overwhelmed, you may experience other negative emotions at the same time, like anxiety, irritability, anger, or depression. Recognizing what is causing your overwhelm, taking steps to reduce your stress, and engaging in relaxation techniques can help you cope with feeling overwhelmed. Remember, if you are feeling overwhelmed, you are not alone. You cannot avoid these feelings entirely, but you can manage them.

10 Ways to Cope When Feeling Overwhelmed. Here are ten healthy ways to deal with feeling overwhelmed: 1. Identify What is Causing You to Feel Overwhelmed First, get to the source of what is causing the overwhelm. Reflect on what areas of your life are contributing to your stress. Are you overwhelmed at work, home, school, or in your relationships? Now, consider what specifically is causing you to feel overwhelmed in these areas of your life. Write down the causes so you have a clear idea of your triggers.

2. Identify What Is Within Your Control to Change Ask yourself, are any of these causes within your control to change? For example, if you are stressed about your morning commute, consider your options. Maybe you can wake up a little earlier, take a different route, or find ways to make it more enjoyable. In other cases, acknowledging and accepting your lack of control can be a powerful coping mechanism.

3. Practice Meditation Meditation involves focusing your attention on something specific, like your breath, sounds, or sensations in your body. It may help you become more aware and less reactive. Studies on meditation have also found that regular practice helps reduce stress, anxiety, and depression.2 If you are a beginner, find a guided meditation online or set a timer for five to 10 minutes. As you practice, thoughts will inevitably arise; let them pass without judgement.

4. Practice Mindfulness Mindfulness, often confused with meditation, also involves being present. While the two are similar, mindfulness does not require a quiet space free from distractions.3 First, spend a few minutes noticing each one of your senses. What can you see, hear, feel, taste, and smell? Spend a few minutes on each sense. Rather than analyzing or judging what comes up, make an effort to be present. When thoughts come up, envision them as passing clouds.

5. Exercise Exercising is known to release endorphins in the brain, which can help improve your mood.4 If you’re feeling overwhelmed, it may seem challenging to add another task to your to-do list, but even 30 minutes of moderate exercise can provide benefits.5 Try to make it fun by exercising outdoors, attending a fitness class, or joining a sports team.

6. Avoid Drugs & Alcohol Drugs and alcohol may alleviate stress in the short-term, but abusing them can cause long-term problems.6 If you think you may be dealing with an addiction, speak to your doctor and contact a mental health professional that specializes in addiction. 7. Connect With a Loved One Make it a priority to maintain contact with your support system or connect with new people. This could involve spending time with a trusted friend or family member, joining an in-person or online support group, or participating in a social activity that interests you.

8. Find a Creative Outlet Consider different ways to get your creative juices flowing, such as art, writing, dance, music, or acting. Studies show that these types of creative outlets are associated with lower levels of stress.8 If you can, try to connect with your creative side at least once a week. 9. Write a Gratitude List Feeling gratitude when you are overwhelmed is a powerful way to transform the way you think about stress.9 Write down ten things you are grateful for every morning or evening. It can include people, places, things, or even just the fact that you have clean drinking water and heat.

10. Consult a Therapist If you find yourself struggling to cope with feelings of overwhelm, you may benefit from speaking with a therapist who specializes in stress management. They can help you identify the triggers for your stress, change negative thinking patterns, and learn healthier ways to deal with your feelings.

What Is Overwhelmed? Overwhelmed is a very common feeling, but it can also have a positive meaning. People who are feeling overwhelmed are usually in a state of surprises, such as being overjoyed about a recent award or a new child. Likewise, people who are experiencing high levels of anxiety and stress can also experience overwhelming feelings Overwhelming is a powerful emotion that interferes with our ability to do anything. When our feelings of frustration and resentment become out of control, we’re overburdened with negative feelings. When someone feels overwhelmed, they’re experiencing emotional overflow, or they’re unable to focus on work. In many cases, a person may feel overloaded with too much homework. On the other hand, a person might feel overloaded with work, causing them to make rash decisions. As a result, they may not be able to make rational decisions. Overwhelmed feelings can cause damage in relationships.