6 Things to Try When You’re Feeling Overwhelmed

Everyday life can throw a lot at us. Between the pressures of school or work, social and familial obligations and striving for self-betterment, things can pile up fast.

Often we're juggling multiple responsibilities, stepping into new or unfamiliar territory or simply feeling overstimulated, so it's natural that we can begin to feel overwhelmed. While the logical thing would be to handle the pile, one step at a time, this state can keep people in a cycle of racing thoughts, thinking about everything that needs to be done rather than actually doing it. Believe us—we've been there. If these feelings are persistent, we recommend chatting with a professional about what you're feeling, but in the meantime, there are a few things you can try that might help manage these feelings and get you back on track.

Make Time to Disconnect

When you have a pressing deadline or a million things on your plate, it may seem counterintuitive to take a break from the task at hand. However, it's often the case that a mental reset is precisely what's needed to approach your work with a fresh pair of eyes. Even if it's just for a few minutes every couple of hours, we recommend making time to disconnect.

Set a timer for the length of your break, put your phone on silent, set it aside and find a quiet, comfortable space to breathe for a few moments. Try the classic box-breathing technique of inhaling for four seconds, holding it for four seconds, exhaling for four seconds and then holding it for another four before repeating the process over again. If you're feeling overstimulated, try blocking out sensory input by closing your eyes or using an eye mask, utilizing noise-cancelling headphones or earplugs and maybe even snuggling under a weighted blanket while you breathe.

And if quiet downtime doesn't sound helpful, you may want to channel your nervous energy into a physical activity. Stretching, yoga poses or a quick walk or jog can help you burn it off and return more calm and focused.

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Also read about: 9 Helpful Ways to De-Stress and Promote Relaxation in Just 10 Minutes

 

Jot Down Your Priorities

Worrying is much more productive when you know when to focus it. Take some time to write down everything you need to get done that's currently overwhelming you, breaking those to-dos down in whatever way feels helpful.

From there, prioritize that list. Are there steps you can't take until you finish something else? How about things that can wait a day or two? Give a logical order to everything that needs to be done right now, and put everything else on a separate list, so you can stop worrying about it until the time comes. Give yourself the chance to take things off your plate, even just for a moment. Also consider whether any of that load can be split, whether that's household chores with family or roommates, or job responsibilities with teammates at work.

Next, examine the urgent to-do's and break them down into more manageable or actionable steps. Taking even a tiny step is often half the battle, allowing you to build momentum and launch into the rest of your list. Seeing everything laid out can also put things into perspective, either helping you to realize you do have a handle on things, or reminding you to avoid over-commitment and not to agree to more responsibility for now.

 

While You're at It, Write Down Your Feelings, Too

Holding in your feelings can make them feel even more intense. When we don't have immediate access to a trusted friend who'll eagerly listen to our venting, writing down how we feel is often the next best thing. Since you already have your to-do list sorted, you might want to go over it and think about how each task is making you feel. Maybe they're making you feel anxious because you're focused on what could go wrong. Instead, you could explore how you'd feel if they went right, and what success would look like. Reframing these thoughts into positives can do wonders for your confidence and help you feel more in control of your workload.

 

Also read about: The Best Easy Yet Thoughtful Journaling Prompts to Keep Your Year on Track

 

Declutter Your Space

It may seem silly, but sometimes, a cluttered space can also add to our mental clutter, making it harder to focus. This can lead to a vicious cycle, because the busier and more overwhelmed you've been feeling, the more likely it is that you'll allow desks and other areas to become untidy. Dedicating just five minutes to tackling the clutter in your immediate vicinity can do wonders, as an organized workspace is conducive to an organized mind. Calming music or ambient sounds also make the perfect soundtrack for this activity.

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Also read about: How to Build the Perfect Playlists for Your Household Chores

 

Focus on One Thing at a Time

It can be so tempting to multitask, especially when you're pressed for time, because it feels like you're getting a lot done at once. Instead, multitasking almost always makes us do every job slower and worse while leaving our brains fried from having to switch gears again and again. As much as you can, we suggest focusing on just one thing at a time. Start by putting your phone out of reach unless you're actively using it (and when you are on your phone, only being on your phone).

It can also be helpful to keep a pad of paper nearby while you work to jot down the thoughts that come up that make you want to multitask, whether that's working on a different aspect of a project or even scrolling through social media or looking up that one actor from that one movie. Then, when it's time to take a break, you can give yourself permission to do the more frivolous things. Next, have another look at the more productive suggestions on your list to assess where they might belong on your ordered to-do list.

 

Give Yourself a Break

Finally, and possibly the most important thing, is to give yourself some grace through this whole process. Pushing yourself beyond your limits will do more harm than good, so go easy on yourself. You're only one person and you can only do so much, especially those feelings of overwhelm are getting in your way. Chances are that being too hard on yourself hasn't worked out for you in the past, so maybe it's time to start trying the exact opposite. At the end of the day, compassion and love for yourself will get you a lot farther than criticism or judgment.

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