What Does It Mean to Feel Overwhelmed?

When you feel overwhelmed, you may experience a sense of being buried under a large amount of stress or tasks. It often involves:

• Mental Overload: Struggling to process information or handle too many tasks at once.
• Emotional Exhaustion: Feeling emotionally drained or unable to cope with additional stress.
• Physical Symptoms: Experiencing headaches, fatigue, or other physical signs of stress.
• Lack of Focus: Finding it hard to concentrate or make decisions.
• Anxiety and Frustration: Feeling anxious, frustrated, or irritable.

Causes of Feeling Overwhelmed

1. High Workload
2. Life Changes
3. Perfectionism
4. Lack of Control
5. Time Management

How to Manage Feeling Overwhelmed

1. Identify the Sources

Pinpoint what’s causing you to feel overwhelmed. Is it a specific task, a combination of responsibilities, or an emotional issue? Understanding the root cause can help you address it more effectively. There might be more than one to identify – write them down to get it out of your head is a great start and is always my go to.

2. Break Tasks into Smaller Steps

Large tasks can seem daunting. Break them down into smaller, manageable steps. This makes it easier to focus on one thing at a time and reduces the feeling of being overloaded. And, if like me, you like to tick off your to do list – this gives you more opportunity to do that and feel good that you’re taking steps forwards.

3. Prioritise and Delegate

Prioritise your tasks based on importance and urgency. Focus on completing high-priority tasks first. If possible, delegate tasks to others to lighten your load, whether that’s at work or home – family or friends can help you out too.

4. Set Realistic Goals

Set achievable goals and avoid overcommitting yourself. Understand your limits and don’t be afraid to say no to additional responsibilities or commitments inside or outside of work.

5. Practice Mindfulness and Relaxation Techniques

Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and reduce stress. Even a few minutes of mindfulness practice can make a big difference.

6. Take Breaks

Allow yourself regular breaks to rest and recharge. Stepping away from your tasks, even for a short period, can help clear your mind and improve productivity. If you can get outside, even better – nature has a way of putting things into perspective.

7. Maintain a Healthy Lifestyle

Ensure you’re getting enough sleep, eating nutritious and satiating food, and moving your body regularly. A healthy body supports a healthy mind, making it easier to cope with stress and any curve balls that life can throw your way.

8. Stay Organised

Use tools like planners, to-do lists, or digital apps to keep track of your tasks and deadlines. Being organised can reduce the chaos and help you feel more in control.

9. Talk to Someone

Sharing your feelings with a friend, family member, or therapist can provide emotional support and perspective. Sometimes, just talking about what’s happening for you, can help alleviate those feelings of overwhelm.

10. Limit Distractions

Identify and minimise distractions that hinder your productivity. This might include turning off notifications, setting boundaries with others, or creating a dedicated workspace or area to practice mindfulness.

11. Practice Self-Compassion

Be kind to yourself and recognise that it’s ok to feel overwhelmed. Avoid self-criticism and remind yourself that you’re doing your best.

Summary

Feeling overwhelmed is a natural response to stress and excessive demands.

By identifying the sources of your overwhelm and implementing strategies to manage it, you can regain control and reduce stress.

If you’re feeling overwhelmed right now, pick one thing from this list to do now.

If you’re not feeling overwhelmed right now, but know this is something that happens for you, save this for your future self.

You’ve got this!

#Overwhelmed #SelfCompassion #CareerWellbeing #WilsonSpirit #NaturalResponse