Feeling overwhelmed is a common experience, but it doesn’t have to consume us.
Signs of Overwhelm:
- Negative self-talk
- Catastrophic thinking
- Procrastination
- Lack of focus
- Engaging in distractions
- Emotional distress
- Physical tension
Steps to Reduce Overwhelm:
- Acknowledge Your State: Awareness is the first step to change. Recognise when you’re overwhelmed instead of resisting it.
- Breathe and Be Present: Take slow, deep breaths to regulate your nervous system. Be present with your feelings before taking action.
- Verbalize Your Experience: Acknowledge your overwhelm either verbally or in writing. Allow yourself to hold the feeling without judgment.
- Practice Self-Soothing Techniques: Use practices like “havening” or mindfulness exercises to calm your mind and body.
- Change Your Environment: Take a break and step away from the situation briefly to reset.
Preventing Future Overwhelm:
- Identify the root causes of overwhelm, such as:
- The task feeling too big
- Lack of knowledge or resources
- Misalignment with your goals
- Stress from other areas of life
- Unmet basic needs (H.A.L.T.)
- Take proactive steps to address these causes, such as breaking tasks into smaller steps, seeking information or help, reassessing priorities, or seeking support from a coach.
Overcoming overwhelm is possible with awareness and practical strategies. By recognizing your triggers and implementing coping mechanisms, you can regain control and lead a more balanced life.