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I Feel... Overwhelmed

The weight of too many demands can feel suffocating, like you’re drowning in a sea of tasks and expectations. It can be paralyzing, but it doesn’t have to control your life. Below are practical resources and guides to help you understand, manage, and overcome feelings of overwhelm.

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What is Overwhelm?

Overwhelm occurs when life’s demands exceed your capacity to cope. It can be emotional, physical, or mental. Recognizing it is the first step toward regaining balance.

Signs of Overwhelm:

  • Difficulty concentrating or making decisions.
  • Feeling constantly on edge or irritable.
  • Physical symptoms like fatigue or tension headaches.
  • A sense of being "stuck" or frozen.
When you're overwhelmed, it can be hard to know where to start. But there are tools you can use below to regain your sense of balance!

Who Can Feel Overwhelmed?

Overwhelm is an experience that anyone can feel at any point in life. It doesn't discriminate based on age, gender, or background. Even people who appear to have everything under control on the surface, like a business exec, or even your parents, may experience overwhelm! Below are just a few more examples:

  • Adults balancing responsibilities
  • Parents and caregivers
  • Students 
  • Professionals 
  • People with mental health challenges
  • People going through major life changes
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A Moment of Relief

  1. Ground Yourself

    • Try the 5-4-3-2-1 method: Name five things you see, four you can touch, three you hear, two you smell, and one you taste.

  2. Breathe Deeply

    • Practice box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat.

  3. Take a Break

    • Step away from the situation, even if it’s just for 5 minutes. A brief walk or splash of cold water on your face can help reset your mind.

When to Seek Professional Help

While self-care practices can help manage overwhelming feelings, it's important to seek professional help if:

  • You find that overwhelm is affecting your work, relationships, or ability to function in daily life.
  • You experience physical symptoms like frequent headaches, chest pain, or digestive issues.
  • You feel unable to cope with tasks or manage your emotions.

A mental health professional can help you understand the root causes of your overwhelm and provide strategies tailored to your needs.

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Self-Care for Overwhelm:

When feeling overwhelmed, it can feel impossible to take care of yourself and your own needs. Overwhelm often puts us in a "freeze" state which can leave us feeling paralysed. But taking care of yourself during moments of overwhelm is crucial for long-term wellbeing.

By breaking down tasks, even those related to self-care, things can feel a little more manageable. These science-backed practices can help you feel more balanced and in control:

  • Exercise

    Physical activity releases endorphins, improving mood and energy levels. Aim for daily movement, even if it’s just a short, 5 minute walk around your garden or street.

  • Healthy Eating

    Nourishing your body with nutritious food can improve energy and mental clarity, helping you handle stress more effectively. Aim to add one more healthy option to your meals per week.

  • Journalling

    Writing down your thoughts and feelings can provide clarity and release pent-up emotions, reducing the intensity of overwhelm. Spend just 5 minutes doing this per day to start.

  • Creative Outlets

    Engaging in creative activities like drawing, crafting, or playing music can provide an emotional release and help reset your mind. Leave the activity open-ended and without a goal.

  • Give Yourself Permission

    Permit yourself to take a step back from whatever is making you feel overwhelmed. It could be just 10 minutes. Use this time to reset and do something you enjoy.

  • Rest

    Ensure you're getting adequate sleep each night and take breaks throughout the day. Just a 2 minute break every hour can help you feel refreshed and on top of things.

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Could It Be Anxiety?

Sometimes, what feels like being overwhelmed is actually anxiety at play, where our mind becomes flooded with worries about the future, fear of not being able to handle everything, or something else in your life. This constant mental noise can make even simple tasks seem insurmountable, creating a sense of paralysis and making it hard to focus or take action.

Free Resources to Manage Overwhelm

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Wants Vs. Needs

Clarify your priorities by distinguishing between desires and essentials.

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Prioritisation Worksheet

Organize tasks to tackle what matters most and ease stress.

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5-Minute Journal Template

Quick reflections on the day to help clear your mind and reset.

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Guided Breathing

A calming video to guide you through stress-relief breathing.

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7-Day Planner Template

Plan your week for better focus and less overwhelm.

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Identify Your Triggers

Recognize and address the sources of your stress.

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Colouring Sheet

Unwind and de-stress with a calming colouring activity.

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Relaxing Playlist

A curated playlist to help you relax and recharge.

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Overwhelm Bingo

Celebrate small wins and track progress through a fun bingo game.

View References

This page and the available resources have been mindfully created using many reputable sources of information:

  • Mind.com
  • NHS.uk
  • Nimh.nih.gov
  • My.clevelandclinic.org
  • Anxietyuk.org.uk
  • Psychiatry.org

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