What to do when You are feeling Overwhelmed

Truth be told, constant stress is now an unfortunate part of our daily lives. Given our fast-paced work culture that values productivity over anything else, it becomes rather easy to feel we’ve failed if we cannot keep up with the never-ending demands. If you feel that responsibilities are weighing down upon you or you are stuck in a whirlwind of confusing emotions, remember you’re not alone, and it does not mean something is wrong with you.

Sure, some amount of stress is actually good as it keeps us alert and ready to deal with challenges. But if this stress becomes chronic, then it seriously affects the body and mind. To recognize signs of feeling overwhelmed and taking steps to manage our stress is not a luxury, it is essential for our own well-being. Let’s take a look at some ways to get through those crazy moments and find some balance in our lives because you deserve not just to get by, but to truly thrive. 

Recognizing When You’re Overwhelmed: Your First Step to Managing Stress 

One of the challenges of being overwhelmed is that this often comes without warning. And because we rush through life’s tasks be it deadlines, work notifications, or errands, we become so disengaged with our bodily sensations and emotional selves, that we cannot really tell when we are going to hit our limits. 

What’s necessary here is an awareness: taking a little step back and genuinely, paying attention to your own signals of overwhelm, both the subtle and the obvious ones. Stress does not just play with our emotions; it can manifest in many different ways, both physically and mentally. By tuning into your body and mind, you can catch those early signs of stress and take action before it spirals. So, what do these signs look like? Let’s break down some common symptoms and how to identify them. 

1. Physical Signs of Stress:

Think about the last time when your heart started racing for no real reason, or you started to feel like you had trouble breathing. Perhaps, you experienced some weird ache or an upset stomach (Stress, 2024). These are your body’s signs that something is off. Our nervous system responds to stressful stimuli in ways we would not necessarily notice, so our bodies will send us important signals to pay attention. These are signs that your body is asking for care and balance.

2. Cognitive Signs of Stress:

While stress can have obvious physical symptoms, it also clouds the mind. Do you often forget things or find it difficult to concentrate? Perhaps your mind is racing and you over analyse everything, big and small (Msw, 2022). If you feel like you can’t focus and can’t think straight, then your mind is telling you it needs a break. 

3. Mood Symptoms:

Stress causes emotional responses that may manifest as irritability or overwhelming sadness (Ms, 2023). You may snap at your loved ones, or feel an intense wave of anxiety. Oftentimes, people around you become aware of these shifts in mood sooner than you do. Identifying these changes in emotions becomes essential to dealing with their cause.

Whatever level these symptoms manifest, whether physical, cognitive, or emotional — stress can keep you from being able to function properly. The easiest tasks begin to seem impossible to finish, and you may feel as if you have lost the simple pleasure of enjoyment from things or people in your life. It’s crucial to be able to see these patterns and once you have an overall sense that things aren’t balanced, then you must make a step towards recovery. 

Regulating the Nervous System 

Having an understanding of what it means to feel overwhelmed, let’s now speak about how to restore the balance that can begin with our nervous system. “Overwhelm” is not simply a mental experience but has roots that run deep in our bodies, reflecting perhaps a nervous system that’s out of sync. This can create an over-activated “fight or flight” response and leave you on edge and unable to relax when you need to (How to Use Nervous System Regulation Exercises to Reclaim Your Calm, 2024). So, what can we do to restore balance to this vital system? Let’s take a look at some techniques that might help. 

1. Breathing Techniques:

When life gets overwhelming, it’s common to feel like you can’t breathe. But there is good news: taking control of your breathing can help you to calm down. A means of doing this involves slow breathing, which is a technique practised in pranayama. You could also try box breathing wherein you inhale, pause, exhale and pause again for four seconds each (Gotter, 2020).

Another very effective technique is physiological sighing which seems to happen automatically when we’re crying. We take two very rapid breaths followed by one deep exhalation, (Physiological Sigh | Ask Huberman Lab, n.d). With this, you can intentionally use it to release a feeling of relief immediately. If you pay attention to your breath, within seconds, you can swing from feeling overwhelmed to re-levelled.

2. Yoga and exercise:

Staying active through regular exercise and yoga is great for more than just keeping our bodies in shape, it actually boosts our overall sense of well-being. These activities play a big role in calming our nervous system, which can help lower cortisol which is the hormone that spikes when we’re stressed. You are also likely to notice a decrease in your heart rate and blood pressure, among other positive changes. Simply put, when our bodies feel good, our minds tend to follow suit. Making exercise and yoga a part of our daily lives can really help us manage stress and find that much-needed balance.

Read More – Yoga: A Path to Psychological Well-Being

3. Sleep:

Scrolling through reels after a long day can seem relaxing, but it is certainly not be the best way to unwind. Making sleep a priority is a healthier choice. While getting a solid 8 hours isn’t always possible, focusing on the quality of our sleep, even if it’s less, can make a big difference. If stress is keeping you awake, it’s time to break that cycle. The more we worry the harder it becomes to rest. Fortunately, there are good ways to control your sleep cycle and get enough rest (The Healthline Editorial Team, 2024).

The Bigger Picture 

Apart from the quick fixes mentioned above, incorporating simple and effective habits into your daily routine can help you feel more grounded and improve your overall well-being. Over time, these small changes can make a big difference in how you handle stress. One important strategy is learning to delegate tasks. We often take on too much ourselves, especially if we’re not comfortable asking for help. Whether it’s at work or school, sharing responsibilities can lighten your load and relieve some of that stress. 

Another effective strategy is to change your perspective and cultivate a positive mindset. While it may seem simple, it is often more challenging to implement. Spending time with friends, enjoying a movie, or listening to music can genuinely elevate your mood and alleviate troubling thoughts. Engaging in recreational activities, such as playing a sport, attending a live comedy show, or, for those who prefer staying in, taking a day off to binge-watch your favourite series, are excellent methods not just to escape your problems but to develop resources for managing stress effectively. Over time, you will find that participating in these activities enhances your overall productivity (Parthag, n.d.). 

Our minds go into overdrive when it is preoccupied by unnecessary thoughts and worries. Remember that when we think constantly about things out of our control, we are giving away our power to external things and this leaves us feeling drained in the long run. If you ever feel disconnected from your environment to an extent where everything seems super hazy, you know what this means. This is where grounding really helps. A great way to call back your energy is to “be where your feet are” and essentially, focus on your immediate surroundings rather than worrying about things that are out of your control (Kunst, 2020).

Take Back Your Calm, One Step at a Time 

Feeling overwhelmed is all too common in today’s fast-paced world, but it does not have to rule your life. Recognising signs of stress and taking proactive steps to control it is an act of self-care you owe to yourself. Whether it’s practising breathing techniques, prioritising quality sleep, or simply pausing to reflect and ground yourself, these small yet significant changes can help you regain a sense of balance and control. 

Remember, it’s not about removing all stress- it’s about building resilience and finding strategies that work for you. As you take care of your body, mind, and emotions, you’ll not only deal with difficulties better but also find space for fun, growth, and happiness. You do not have to be stuck in survival mode and with the right tools you can get through even the stormiest days with grace and confidence. 

Read more: How 6 Toxic Self-Care Trends Are Quietly Harming Your Well-Being

FAQs

1. What are the physical signs that I’m feeling overwhelmed?

Overwhelm can show up physically as a racing heart, shallow breathing, unexplained aches, or even an upset stomach. These signs indicate that your body is under stress and needs attention. 

2. How does Stress affect my mental state?

Stress can cloud your thoughts, making it hard to focus, remember things, or feel mentally clear. You may also find yourself overthinking or unable to concentrate on tasks. 

3. How can I calm myself down when I’m feeling stressed?

Breathing techniques like box breathing or the physiological sigh can help regulate your nervous system and bring immediate relief. Yoga and regular exercise also help manage stress by lowering cortisol levels and improving overall well-being. 

4. What role does Sleep play in managing stress?

Prioritizing quality sleep is essential for stress management. Even if you can’t get 8 hours, improving the quality of your rest can help break the cycle of stress and sleeplessness, allowing your body and mind to recover. 

5. How can I improve my Stress levels in the long term?

Delegating tasks, shifting your perspective to focus on the present moment, and nurturing a positive mindset are key strategies. If stress feels overwhelming, don’t hesitate to seek therapy for professional support.