In short
- Overwhelmed is not the same as stressed. Being overwhelmed means thoughts and demands have taken over to the point of being stuck, which is why productivity drops rather than rises.
- Risk factors include poor sleep, poor nutrition, physical or mental illness, financial pressure, time constraints, a demanding job, and past trauma.
- Acknowledging it is not a soft first step. Pushing through without naming it tends to extend it, and accepting it reduces the shame that keeps it going.
- Stepping away from the trigger and doing a few minutes of deep breathing has both psychological and physiological effects on stress.
- Protecting your time is part of the treatment, not a reward for getting through it. Declining what you do not want to do, and booking in something that actually helps.
Has life been too much to handle lately? Do work, school, or social obligations just keep piling up and you find yourself burnt out with no time to catch your breath? Do you feel like you’re stuck in a frantic, irrational state with a never ending to-do-list? If you answered yes to any of these you are most likely overwhelmed.
What does it mean to be overwhelmed?
Being overwhelmed is different from being stressed. A person who is emotionally overwhelmed is overtaken by their thoughts and emotions related to their current life problems and responsibilities, resulting in a loss of productivity and feeling frozen or stuck. Feeling overwhelmed is uncomfortable and hard to endure and can impact your personal and professional life.
Why might you be overwhelmed?
Feeling overwhelmed can be brought on by an exceptionally stressful time at work/ school, a traumatic event, relational issues, and many other stressful experiences.
Some risk factors for becoming overwhelmed include:
- Poor nutrition
- Physical or mental illness
- Poor sleep
- Abuse or other personal traumas
- Financial stress
- Time constraints
- A demanding job
What to do when you are feeling overwhelmed?
1) Acknowledge and accept your feelings: Brushing off your emotions and trying to push through the feeling of being overwhelmed won’t alleviate those feelings and can even cause more harm. Try to acknowledge the fact that you are overwhelmed and accept that this is a normal human experience. This acceptance can help reduce any shame associated with your emotions and help you work through your uncomfortable feelings.
2) Do breathing exercises: Step away from any activity or situation that may be causing, or contributing to, your feelings and try self-led or guided breathing exercises. Deep breathing is a great tool to help you relax and is suggested to promote psychological and physiological stress relief. Try this guided breathing exercise!
3) Prioritize yourself: Don’t feel obligated to attend an event you do not want to or do things that you don’t enjoy. Protect your time and make sure to take frequent breaks throughout your stressful days. Set time aside to do activities that will bring joy to your life and make you feel better such as going for a walk, cooking a fancy dinner, or listening to music.
4) Reach out for help: You don’t have to suffer through this alone. Reach out to a friend, family member, or a therapist to talk through these feelings and receive support.
The service behind this article
Find your therapistSee how we work with this, who on the team does it, and what it costsClinically reviewed. Written by Mila Arsenijevic, MSW, RSW · Founder and Clinical Director, and reviewed by the clinical team on 22 September 2022. This article is general information, not a substitute for individual care. If you are in crisis, call or text 988.
