Overwhelm (noun) – the state or condition of being overwhelmed.
Yes, I realize some grammar pundits say overwhelm isn’t really a noun, but I think sometimes we get stressed to the point we reach a state of “overwhelm.” That’s where I’ve resided a little too often lately, so I thought it was time to talk about it and how to begin to manage it.
Let me first say that my life has been incredibly blessed with generally good health, a satisfying career, a loving family, and a stable home environment. In no way can I say that I have faced some of the extreme challenges in these areas that many face on a daily basis.
But, like everyone, I too have times when stresses and hassles begin to accumulate. This can sometimes lead to that feeling of being overwhelmed. In recent months, I’ve had a few different challenges, in the areas of work, family life, finances and health.
While none of these issues have been catastrophic, they were concerning for a period of time and I definitely felt that sense of stress and sometimes being on overload. Fortunately, most of them are resolving now, and I feel like the weight has lifted off my shoulders to a great degree.
As I went through this recent period of ‘overwhelm,’ I tried to remind myself of effective coping strategies that can help manage these uncomfortable feelings. Here are 10 fairly quick and easy ways to help you get through the ‘overwhelm’ and get back to a sense of greater calm, control, and peace of mind. There are no magic pills here, and all of these strategies will definitely be familiar. But sometimes it’s good to reconnect with the basics that can help you feel less stressed and frazzled.
1) Take a deep breath
Breathe in through your nose for 4 counts, hold the breath briefly and exhale through your mouth for 8 counts. Repeat 10 to 20 times. This is an instant stress-buster for me.
2) Talk to a friend
Tell a trusted friend or loved one what you’re going through so they can support you and offer their thoughts and ideas on additional ways to help you cope more effectively. For me, talking on a regular basis with my wife has been invaluable.
3) Take a walk
Physical activity and exposure to pleasant surroundings is like a potent elixir for positive physical and mental health. When I can get outside and walk, I’m getting multiple benefits from the exercise and from seeing the beauty of nature.
4) Use self-talk
Our proven and effective cognitive-behavioral therapies all have an element where you confront your negative thoughts and substitute more rational and positive thoughts. I needed to remind myself that my current stresses won’t last forever and that my healthy choices can make a difference in how I feel.
5) Practice gratitude
Using a gratitude journal to jot down things you are thankful for or just reflecting on your blessings on a regular basis can really help. I immediately feel better when I remind myself of the many positive people and things in my life.
6) Distract yourself
Be careful with this one and remember to choose the healthy distractions, and not the cookies, alcohol, or impulsive behaviors that may bring temporary relief but long-term harm. Find pleasant distractions at your disposal, whether they are puzzles, reading, or just straightening that messy closet (if that’s fun for you). Some of my favorite distractions are reading escapist fiction, playing with my happy dog, and discovering new healthy food options.
7) Refocus on priorities
Part of the ‘overwhelm’ is the feeling that you won’t ever get it all done. I sometimes became immobilized by looking at my seemingly endless to-do list. Take some time to sift through everything and pick one or two quick and important wins that will give you momentum and energy on the things that matter most. I’ve found that when I can get even one or two things done, the ‘overwhelm’ is noticeably lessened.
8) Let some things go
After getting the important priorities identified, make a deliberate point of deciding which less important things you can put on the back burner. Some things can and should wait until you are out of the ‘overwhelm’ and you will probably also find that at least a few of your to-do items don’t necessarily need to be done at all. I noticed that I had a bunch of items that had been lingering on my list for weeks or even months and decided that some of them could be either deleted permanently or placed on my “someday/maybe” list (which doesn’t stress me out at all).
9) Re-establish a routine
Often, the ‘overwhelm’ throws off your sleep schedule and impacts your daily effectiveness at work, home, or school. Try to get back into a daily routine that includes time for breaks, ample sleep, regular meal times, fun/leisure activities, and some private time for reflection. Getting around 6-8 hours of sleep has been critical for me as I feel even worse if I’m shorting myself on sleep.
10) Be kind to yourself and others
When you are in the ‘overwhelm,’ you need to be especially kind to both yourself and to others, as your tendency will be to withdraw, lash out, obsess about your concerns, mope, turn to unhealthy behaviors, or all of the above. Be deliberate about treating yourself with kindness, both physically and emotionally. Similarly, be good to those around you who have your best interests at heart.
I hope you can try out some or all of these ideas and that they can help you greatly reduce the ‘overwhelm’ you may sometimes experience. They have worked for me and for many others, and I trust you can find similar positive benefits.
Here’s a question: What other strategies have helped you reduce the ‘overwhelm’ in your life? Please leave a comment. Also, please subscribe to my blog and feel free to follow me on X (formerly Twitter), “like” my Facebook page, or connect on LinkedIn. Finally, if you enjoyed this article, please share it with a friend!