Feeling overwhelmed is one of those things that creeps on you at times. Before you know it, you’re juggling a million things or something so demanding that you can’t seem to manage it all, and there seems to be no way through it. It may feel like you’re drowning – trying desperately to gasp for air and survive but constantly being defeated by the harsh waves of every task, decision or responsibility. It may feel like you’re trapped – in a room in which the walls are slowly closing in with each second that passes, with each added demand in your life. Or maybe it feels like you’re lost – struggling to determine which path to go down when there’s a thousand in front of you and none seeming to be a clear way to freedom, but each one pulls you in a different direction.

Whichever feeling it is like, overwhelm can be defined as being “buried or drowned beneath a huge mass” and whether that mass is one huge decision/task/responsibility or several, it’s a weight. It looks different for everyone, and it’s so helpful to our well-being when we are able to pinpoint the signs that we are getting overwhelmed. It’s important to note that it’s easy to not notice when you are overwhelmed, especially when we are constantly sent messages by society to keep busy and stay productive to the point where a lot of us adapt that as our normal. It shouldn’t be. This keeps us in a steady state of stress, anxiety and exhaustion with momentary breaths of relief. While that may seem to be enough for you to continue to survive, you are not thriving. Overwhelm can show up as:

  • Physical Symptoms – increased headaches, fatigue, muscle tension, and stomachaches, overeating or loss of appetite, sleep changes, panic attacks, difficulty breathing, increased heart rate
  • Behavioral Symptoms – social isolation, avoidance, procrastination, engaging in unhealthy coping mechanism, perfectionism, setting unrealistic standards for yourself, poor decision-making or problem-solving abilities
  • Emotional Symptoms – difficulty concentrating, increased anxiety and irritability, bursts of heightened emotional reactions (e.g. crying, overreacting to minor things), negative/irrational thought patterns (e.g. criticizing self)

But how do we get out of that slump when we’re already in it? You need to recognize and accept that you are overwhelmed and that whatever it is that is demanding your attention is to too much for you to manage at that given time with the present resources and support you have – and that’s okay. Take a moment to separate yourself from what’s suffocating you and breathe. It will still be there afterwards if you take a break. Depending on your stress levels, that break might need to be a bit longer but it’s imperative that you prioritize your well-being in the midst of it. Here are other ways that can be helpful:

  • Take inventory and prioritize – Identify all the things that are requiring your attention, and sort through to determine which is more urgent than other. This can help you gain much more clarity and paint a picture of the things you can complete at a later time.
  • Break it down – Setting smaller goals or dividing tasks into simpler steps can make them a lot more manageable and help you regain your sense of control.
  • Tare care of yourself – Self-care looks different for everyone, so spend time doing what fills your cup back up, gives you pure joy or relaxes you. Be kind and compassionate to yourself, countering any negative thoughts that may attack your self-worth or abilities. Here is also a list of 101 ways to take care of yourself when the world feels overwhelming.
  • Seek support – Combat the feelings of withdrawal or belief that you should handle things independently and ask for help. Whether that’s needing someone to vent to, getting an extension on a deadline, or delegating tasks, gaining a helping hand can alleviate some of the burden that’s weighing on you. Professional help is an option as well, especially if overwhelm becomes debilitating. Please know that you can reach out to us at 518-465-3813 to set up an appointment if you’d like to speak to one of our counselors.

While these lists aren’t exhaustive, it’s encouraged that you have a good sense of the symptoms that show up for you when you feel overwhelmed or highly stressed and have a plan in place to ensure your emotional success. Also, it’s helpful to pay close attention to what events/situations/tasks that typically lead to creating a huge, not so easily manageable mass in your life. This is how we develop effective coping strategies as well as preventative measures that help you navigate future challenges more smoothly. By recognizing your personal triggers and early warning signs, you can take proactive steps to manage stress before it escalates into being overwhelmed. This awareness empowers you to set boundaries, prioritize self-care, and seek support when needed, ultimately reducing the impact of overwhelm on your well-being.

By: Nakisha Williams, MHC Intern