How to Cope with Feeling Overwhelmed
Feeling overwhelmed is a natural response to stress but it’s important to take proactive steps to manage these feelings. Whether it’s due to work, personal issues or other pressures, knowing how to cope with feeling overwhelmed is crucial for maintaining mental wellbeing. Remember, it’s okay to ask for help when you need it and taking small steps can lead to significant changes in how you feel. Below are some effective strategies to help you cope with overwhelm and regain control over your life.
Take a Break
Step Away: When you feel overwhelmed, it’s essential to take a short break. Use activities like walking, deep breathing or meditation to clear your mind and regain focus. Even a short pause can help reset your mental state and provide clarity.
Prioritise Your Tasks
Write a To-Do List: Write down everything you need to accomplish. Prioritise tasks based on urgency and importance to help you focus on what truly matters. If a task will take less than 5 minutes then do it as soon as possible as it will reduce the ‘to-do’ list and, hopefully, feelings of overwhelm.
Set Realistic Goals
Break It Down: Divide larger tasks into smaller, more manageable steps. Setting achievable goals can help reduce feelings of being overwhelmed and boost confidence. Celebrate small wins along the way to maintain motivation.
Practice Mindfulness and Meditation
Stay Present: Mindfulness techniques and meditation can help ground you. Spend a few minutes each day focusing on your breath or practicing guided meditation. Find relevant videos online or download relevant apps to help you.
Limit Distractions
Create a Focused Environment: Identify distractions in your workspace and minimise them. A clutter free environment can enhance your concentration and productivity. Consider using tools like website blockers to limit access to distracting sites during work hours.
Ask for Support
Talk to Someone: Sharing your feelings with friends, family or a mental health professional can provide relief and new perspectives on your situation. Sometimes, just talking through your thoughts can lighten the emotional load.
Establish a Daily Routine
Create Structure: A consistent daily routine can provide a sense of control and predictability, helping to alleviate feelings of overwhelm. Include time for work, relaxation and self-care in your schedule to ensure a balanced approach to your day.
Engage in Physical Activity
Exercise Regularly: Physical activity is a fantastic stress reliever. Incorporate regular exercise into your routine to improve your mood and reduce anxiety. Aim for at least 30 minutes of moderate exercise most days of the week such as walking, cycling or yoga etc.
Limit Information Overload
Take a Digital Detox: If news or social media is contributing to your overwhelm, consider taking a break from these to reduce anxiety. Set specific times to check news or social media and avoid constant notifications that can disrupt your focus.
Practice Self-Compassion
Be Kind to Yourself: Acknowledge that it’s okay to feel overwhelmed. Treat yourself with kindness and understanding during challenging times. Practice positive self-talk and remind yourself that everyone experiences overwhelm at some point.
Engage in Creative Outlets
Explore Hobbies: Engaging in creative activities like drawing, painting, writing or playing music can serve as a therapeutic outlet for your emotions. These activities can help distract your mind from stressors and provide a sense of accomplishment.
Practice Gratitude
Keep a Gratitude Journal: Writing down things you are grateful for can shift your focus from what’s overwhelming you to the positive aspects of your life. For example, list three things each day that you appreciate, no matter how small.
Seek Mental Health Help
Consider getting help: If feelings of overwhelm persist, why not contact me?
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