What is overwhelm?
The feeling of overwhelm can be described as a state of being emotionally or mentally overloaded, often accompanied by a sense of being unable to cope with the demands or pressures of life.
Whether it's work-related stress, personal obligations, or simply the constant barrage of information and stimuli, overwhelm can have a significant impact on our well-being.
In this article, we will explore what overwhelm is, its causes, and strategies I have found effective in managing and overcoming it.
What are symptoms of overwhelm?
These are the most common symptoms of overwhelm I see:
Heightened anxiety
Difficulty concentrating
Freeze response
Irritability
Fatigue
A sense of being out of control
What causes feelings of overwhelm?
Overwhelm is triggered by several factors, both internal and external. Again, these are unique to the individual and on different days, different things can be triggers. I certainly find if I am feeling run down or there is a lot going on, other contributing factors make it more likely I’ll feel overwhelmed.
External factors that can cause overwhelm can include:
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High workload
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Information overload
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Unrealistic expectations
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Major life events such as moving or starting a new job
Internal factors that can cause overwhelm can include:
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Perfectionism
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Lack of boundaries
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Self-doubt
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Difficulty in managing time effectively
Recognising the signs of overwhelm
Learning how to identify our own signals is crucial for effectively managing overwhelm. Some common indicators include:
Feeling constantly stressed
Struggling to complete tasks
Becoming forgetful
Experiencing changes in appetite or sleep patterns
Withdrawing from social activities
It’s essential to listen to your body and mind, acknowledging the signs, and taking steps towards finding balance and reducing these feelings.
Top ten strategies for managing feelings of overwhelm
1. Prioritise and delegate
Start by identifying tasks that are most important and focus your energy on completing them first. Delegate tasks that can be handled by others, freeing up your time and reducing the overall workload.
2. Set realistic goals
Break down larger tasks into smaller, more manageable steps. Set realistic goals that are achievable within a specific timeframe, giving yourself a sense of accomplishment and reducing the feeling of overwhelm.
3. Practise self-care
Make self-care a priority by engaging in activities that promote relaxation and well-being. This can include exercise, meditation, spending time in nature, pursuing hobbies, or seeking support from friends and family.
4. Establish boundaries
Learn to say no to additional commitments when you are already feeling overwhelmed. Setting clear boundaries and learning to prioritise your own well-being is crucial for managing overwhelm.
5. Manage information overload
Limit exposure to excessive information by organising and filtering what you consume. Unsubscribe from unnecessary email lists, prioritise essential notifications, and take regular breaks from social media and news platforms.
6. Look for support
Reach out to trusted friends, family or professionals as sometimes talking about your overwhelm can provide a fresh perspective and you may get helpful advice.
7. Practise mindfulness
Cultivate mindfulness by focusing on the present moment and accepting your feelings without judgment. Engage in deep breathing exercises or try mindfulness meditation to help calm your mind and reduce stress.
8. Improve time management
Use time management techniques such as creating a schedule, setting deadlines, and breaking tasks into manageable chunks. Effective time management can help prevent feelings of being overwhelmed by providing a structured approach to work and daily life.
9. Celebrate progress
Acknowledge and celebrate your achievements, no matter how small they may seem. Recognising your progress can boost your confidence and motivation, helping you to overcome feelings of overwhelm.
10. Professional help
If feelings of overwhelm persist and significantly affect your daily life, it may be beneficial to seek professional help. A therapist or counselor can provide guidance, support, and valuable coping strategies to help you navigate through overwhelming situations.
As we have seen, overwhelm is common and can stem from various internal and external factors, leading to a range symptoms. However, by understanding the causes of overwhelm and implementing effective strategies, it is possible to manage and overcome this challenging state.
Remember, everyone’s journey is unique, and it’s important to find what works best for you. By taking steps to manage overwhelm, you can enhance your well-being, increase productivity, and enjoy a more fulfilling life. Embrace the process, be kind to yourself, and remember that you have the power to overcome overwhelm and thrive.
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