Feeling overwhelmed goes beyond just being busy or stressed—it’s when the demands on your mind and body feel like too much to handle. This can stir up feelings of anxiety, irritability, or even depression and may show up physically as headaches, fatigue, or muscle tension. When you’re feeling overwhelmed, it becomes harder to stay focused on your treatment goals, prioritize self-care, or keep up with healthy routines.
That’s why recognizing the signs of being overwhelmed by stress is so crucial. By noticing when you’re approaching your breaking point, you can take action to regain your balance, find calm in the chaos, and build the resilience needed to keep moving forward.
What to Do When You Feel Overwhelmed
- Pause and breathe: When you feel overwhelmed or anxious, taking a few deep breaths can help calm your nervous system. Practice deep breathing exercises. For example, inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times until you feel more centered.
- Break tasks into smaller steps: Large tasks can feel impossible when you’re overwhelmed. If you break them down into smaller steps, they seem more manageable. Focus on one step at a time, and celebrate each small accomplishment. This helps reduce the pressure and makes it easier to stay motivated.
- Prioritize self-care: It’s easy to neglect self-care when you’re feeling overwhelmed, but taking care of yourself is crucial. Make time for activities that promote relaxation and well-being, such as a warm bath, reading, or listening to calming music. Ensure you’re eating well, staying hydrated, and getting enough sleep.
- Reach out for support: Don’t hesitate to lean on your support network. Whether it’s a trusted friend, family member, therapist, or support group, talking to someone who understands what you’re going through can provide comfort and perspective.
- Practice mindfulness: Mindfulness techniques, like meditation or grounding exercises, can help you stay present and reduce feelings of being overwhelmed. Even a few minutes a day of mindful breathing or focusing on your senses can help calm your mind and bring clarity.
Understanding the sources of your stress and taking steps to minimize your exposure to them can make a significant difference in your overall well-being. Start by identifying what’s causing you the most strain—whether it’s certain people, environments, or habits. Setting healthy boundaries with those who drain your energy, taking regular breaks from social media, or finding ways to delegate or reduce your workload can create immediate relief and help you reclaim your peace.
But it doesn’t stop there. Taking proactive steps to manage stress can empower you to regain balance and take back control of your life. Here are some practical strategies you can implement today to start feeling more centered and in control.
- Make time to exercise regularly: Physical activity is a proven way to reduce stress. Whether it’s a short walk, yoga, dancing, or a workout, moving your body releases endorphins that boost your mood and help reduce anxiety.
- Engage in creative activities: Creative outlets like painting, writing, cooking, or playing music can provide a much-needed break from stress. Engaging in a creative activity helps shift your focus away from overwhelming thoughts and provides a sense of accomplishment.
- Practice gratitude: When you’re feeling overwhelmed, it’s easy to focus on the negatives. Take a few moments each day to write down or reflect on things you’re grateful for, no matter how small. Practicing gratitude can help shift your perspective and remind you of the positives in your life.
- Use relaxation techniques: Different relaxation techniques can help you relax and reset. Consider techniques such as guided imagery or aromatherapy. Find what works best for you and make it a regular part of your routine to unwind when you need a break from the stress of your day.
Remind yourself that it is normal to feel overwhelmed from time to time. When you do, it’s okay to slow down, ask for help, and take care of your needs. Use these strategies to manage your stress and protect your mental health. If you find yourself struggling, Creekside Behavioral Health in Kingsport, Tennessee, offers help for anyone dealing with psychiatric symptoms or a mental health crisis. Contact us to learn about our services, such as inpatient and outpatient care and chemical detox.Â
