You may feel it first in your shoulders.
Or maybe you notice it in your breathing. Your jaw. Even your speech and interactions.
Sometimes, the feeling of being overwhelmed hits our body before our mind can realize it. Before you know it, you may feel completely taken over by overwhelm.
After all, there’s a lot going on in our world. Chronic change and an abundance of uncertainty have become the new normal. You may feel flooded by physical, emotional, and sensory sensations that can be difficult to manage.
According to the Mental Health Foundation, you’re not alone. In the past year, 74% of people have felt so stressed they have been overwhelmed or unable to cope. The American Psychological Association reported that stress can result into more than just feeling overwhelmed. Of those adults who experience overwhelm, 38% experience headaches, 35% experience fatigue, 34% experience feeling nervous or anxious, and 33% experience depression or sadness.
If you’re overwhelmed, try to remind yourself: this isn’t permanent. Everything is temporary.
We’ve compiled a few tactical actions you can take to help overcome that feeling of overwhelm and get back into a state where you can flourish and thrive.
4 practical actions to take when you’re overwhelmed
First, let’s start with the practical ways you’ve probably already heard. It’s worth revisiting and resurfacing these actions. Let’s think of these as your Old Faithful reliable tactics—the ones you know inside and out and can pull from your toolbox at a moment’s notice.
1. Go for a walk
A tried and true favorite that never fails. If you start to feel yourself reaching a state of stress or overwhelm, take a minute and pause. Can you step outside, even if it’s just for three minutes? Can you take a walk around the block? Are you able to take a step back from that project or that email or that conversation and think about it on a long walk during your lunch?
The outdoors bring so many benefits. Science tells us that nature can help decrease your anxiety levels and can help lessen stress and feelings of anger.
2. Take a deep breath
This one is simple and easy. After all, we do it unsconiscously every second.
But what happens when you bring intention and awareness to your breath? What happens when you inhale big, exhale loud?
Deep breathing has plenty of physical and mental health benefits, from lowered blood pressure and heart rate to reduced levels of stress hormones in the blood.
3. Write down what you’re feeling
Sometimes, we don’t know what we’re feeling until we can identify it.
The process of writing down what you’re experiencing can help your brain slow down and identify the emotion. Not only does it help regulate your emotions, but it also helps build better self-awareness.
Try using a journal or a reflection pad to write down what you’re feeling when you’re overwhelmed.
4. Talk to a loved one
We all have that one person we can count on. Maybe it’s a sibling, a best friend, a parent, or a co-worker. Or maybe it’s a neighbor, a cousin, or a significant other.
No matter who it is, don’t be afraid to lean on those you love. Call up your loved one and tell them how you feel. Sure, there might be increased vulnerability in this act. But by letting people in, you’re strengthening your relationships and your well-being.
3 sensory reset ideas to help dial down overwhelm
1. Drink a glass of cold water
If you’re feeling overwhelmed, sometimes a sensory reset is needed to help your nervous system regulate. Try drinking a cold glass of water. Studies show the temperature of water can actually alter sensory perception.
2. Take a shower or bath
Similar to drinking a cold glass of water, immersing yourself in water can also help regulate your nervous system.
Whether you like it hot or cold, try a shower or a bath and take note of how you feel afterward.
3. Play with textured fabric or textiles
Sometimes, we need something that grounds us to our surroundings. Even something as simple as stroking a corded couch cushion or playing with a linen square of fabric can help your body and your brain reset.
2 unexpected things to do when you’re overwhelmed (and the science behind them)
1. Lie down on the floorHang in there with us. There’s actually science behind this. We know that lying down on the floor might seem like the ultimate signal of defeat, but we promise this can help.
According to science, it works as a little reset button for your body and your brain. Some trauma specialists have recommended making it a regular practice in your day.
2. Wash the dishes, water the plants, or do something else mundane
Again, not what you’d expect to help you overcome overwhelm. But according to Psychology Today, mundane daily tasks like washing the dishes or watering plants can be meditative.
What other tips do you have for dealing with feeling overwhelmed? No matter where you are in your well-being journey, the act of writing is a good place to start. Try picking up a journal today to help get you set up for meaningful reflection.
Written by Madeline Miles
