5 Ways to Manage Overwhelm

Nervous SystemMind-Body ConnectionCoping Skills

Dec 7

Let’s talk about being overwhelmed…

Gabrielle here, let’s explore some ways to help manage feeling overwhelmed. It’s an experience we can all relate to and some may argue that it’s an unavoidable experience in a society focused on ‘success’. This is often described as feeling exhausted, burnt-out, over-tired, or just feeling stressed.

“The cognitive impact of feeling perpetually overwhelmed can range from mental slowness, forgetfulness, confusion, difficulty concentrating or thinking logically, to a racing mind or an impaired ability to problem solve. When we have too many demands on our thinking over an extended period of time, cognitive fatigue can also happen, making us more prone to distractions and our thinking less agile” (Zucker, 2019).

When we end up feeling overwhelmed, it’s a sign that we’re struggling. Take a moment to consider how this shows up for you. Do you notice it in your mind, or in your body? What are the cues you get that let you know that you’re experiencing overwhelm? It’s likely something that impacts both your mental and physical functioning.

So, let’s explore five ways to help manage feeling overwhelmed…

1 .Take a pause

When you notice a cue in your mind, emotions, or in your body that lets you know you’re becoming overwhelmed, PAUSE! You may be in a stress response, so let’s take a moment to assess the situation. This is such a simple step, but something we often don’t do for ourselves. Taking a moment to pause also allows us to register that we were feeling overwhelmed and do something helpful for ourselves.

2. Breathe

Taking deep breaths is a great way to regulate your nervous system and get you to a place in your mind and body where you are able to tolerate more. This allows you to return back to an overwhelming situation with more capacity to move through it. When your nervous system is regulated, you regain access to the part of your brain that allows you to problem-solve. Try this progressive muscle relaxation breathing technique to release any tension you might have been carrying in your body.

3. Ground yourself

Bring all your awareness down into your feet. Whether you are standing or sitting, start by noticing what your feet feel like. Can you feel your socks, shoes, or the ground beneath you? Press your feet firmly into the ground and observe what it feels like in the soles of your feet. Rock your body from side to side and really focus in on what it’s like in your feet as your weight shifts.

4. Scan your body

Take a moment to scan your body, from the top of your head down to the soles of your feet. Notice what is feel-able in your body. As you scan, take a little inventory of any areas of your body that feel tight, tense, or calm. Begin to gently move your body in ways that release any of the tension you were carrying.

5. Movement

Going for a walk, doing yoga, stretching, or another exercise can be a natural stress reliever and also helps to regulate your nervous system. Depending on what you have time for, take a moment to move and notice the impacts. When you’ve taken the time to care for yourself and provide some relief, do you have more capacity to handle the stressors?

Interested in more support?

These techniques are great tools to manage anxiety and stress in the moment. If you notice yourself feeling consistently overwhelmed or notice yourself becoming overwhelmed more easily than you would like, Nourished Wellness Group can help. We offer Mind-Body Therapies that support you in regulating your nervous system + deeper processing.

If you are interested to learn more, please don’t hesitate to reach out. If you’d like to join our community and receive information on whole wellness, sign up for our bi-weekly emails here!

References:

Zucker, R. (2019). How to Deal with Constantly Feeling Overwhelmed. Harvard Business Review. https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed