This article may contain links from our partners. We may receive a small commission if you make a purchase through a link. Please read our <\/em><\/strong>privacy policy<\/em><\/strong><\/a> to learn more about affiliate links and how we keep this blog sustainable.<\/em><\/strong><\/p>\n\n\n\n Let\u2019s be honest: we all feel overwhelmed sometimes. It\u2019s an entirely normal part of the human experience\u2014especially in this day and age. Between busy home lives, balancing relationships and careers, striving for ambitious goals, keeping up with social media, or simply trying to live our best lives, sometimes it all becomes a bit too much. <\/p>\n\n\n\n Overcoming overwhelm is an essential skill to have in your back pocket if you want to live a happy and fulfilled life that doesn\u2019t lead to burnout.<\/p>\n\n\n\n Feeling overwhelmed is beginning to become normalized in our society, and that\u2019s not a good thing. Experiencing long-term overwhelm can lead to stress, anxiety, depression, and burnout. <\/strong>This is why it\u2019s so important to learn the tools and strategies that work for us to diffuse overwhelm when it comes on or even learn how to avoid it altogether.<\/p>\n\n\n\n In this blog, I\u2019ll cover 13 of the best strategies for overcoming overwhelm. I\u2019ll also go over the difference between overwhelm and burnout and other frequently asked questions.<\/p>\n\n\n\n You don\u2019t have to live every day in survival mode. Many of these techniques are quick and easy to incorporate into your daily life<\/strong>\u2014so you\u2019re not just overcoming overwhelm but also learning to avoid it altogether!<\/p>\n\n\n Overcoming overwhelm looks different for different people. So it makes sense if you see yourself gravitating to one technique more than others. Take the techniques that resonate the most with you, then keep them in your proverbial toolbox to pull out the next time overwhelm begins to poke its ugly head out of the shadows.<\/p>\n\n\n\n If you\u2019re feeling overwhelmed, your mind is likely full of too many thoughts spinning around inside your brain. You\u2019re thinking about all the things you need to do and the very little time you have to do it.<\/p>\n\n\n\n When it feels like there’s too much on your plate, the idea of taking a break seems counterintuitive. But trust me, it\u2019s one of the best things you can do. <\/p>\n\n\n\n You can\u2019t cure overwhelm from a place of overwhelm.<\/strong><\/p>\n\n\n\n When you’re focused on a project, it\u2019s like you’re looking into a microscope\u2014you’re so close to the situation that it\u2019s hard to find the solution. But when you step back, you create separation from whatever is causing the feelings of stress. Your brain gets a break, and you can return to the situation, recharged and refreshed with a new perspective.<\/p>\n\n\n\n\n\n Mindset<\/strong> Tip: <\/strong>When taking a break, choose to do something that slows down the mind. Scrolling on social media, the news, or even playing games on your phone keeps the brain active and won\u2019t help you in overcoming overwhelm. Instead, try walking around the block, taking a little cat nap, or meditating for 15 minutes.<\/p>\n\n\n\n\n\n Creating a daily ritual that prioritizes inner peace is one of the best strategies for overcoming overwhelm. Meditation<\/a> is a perfect way to do this because it produces a state of deep relaxation, leading to feelings of peace and tranquility.<\/strong> It can even reverse your stress response, leaving you feeling rejuvenated and ready to take on whatever made you feel overwhelmed in the first place.<\/p>\n\n\n\n Breathing in strategic patterns stimulates the vagus nerve (the main nerve in your parasympathetic nervous system), erasing feelings of overwhelm and leaving you feeling safe and secure. <\/em><\/p>\n\n\n\n Many types of breathwork can help you in overcoming overwhelm, but here are two easy strategies:<\/p>\n\n\n\n Also known as 4×4 breathing, box breathing follows the pattern of breathing in and out to the count of four. Breathe in for four seconds. Hold it for four seconds. Breathe out for four seconds. Then hold once more for four seconds.<\/p>\n\n\n\n First, breathe in through your nose for the count of four. Then, breathe out through your mouth into a straw\u2014or imagine you have a straw and blow out through a small hole in your lips\u2014for the count of eight. Then repeat several times until you feel the calming effect.<\/p>\n\n\n\n Grounding techniques are exercises that create space between you and the situation causing you stress.<\/strong> They help distract you from the situation at hand so you can refocus on the present moment. Use grounding techniques to overcome any type of stress from anxiety, depression, and, of course, overwhelm.<\/p>\n\n\n\n Here are two easy observation grounding techniques I like to use when overcoming overwhelm:<\/p>\n\n\n\n When feeling overwhelmed, take a moment to step back from what you\u2019re doing and look around the room you\u2019re in. Find something that is the color brown. It can be anything. Just look around until you observe something in that color. Then find something that is the color blue. And finally, find something that is the color red. And that\u2019s it\u2014you\u2019re grounded!<\/p>\n\n\n\n Take a moment to step back from whatever overwhelms you and focus on an area of your body you don\u2019t normally focus on. Zoom in on your toes and notice how they feel in your shoes. Think about the tips of your ears and see if you can feel them. Notice your belly button. It might seem silly, but trust me\u2014it works.<\/p>\n\n\n\n\n\n Mindset Tip:<\/strong> You can incorporate meditation, breathing, and grounding practices into your daily routine to help prevent overwhelm. They\u2019re also useful tools to keep in your metaphorical tool belt to pull out when feelings of overwhelming present themselves.<\/p>\n\n\n\n\n\n Time is the only resource that is truly unrenewable. Once spent, there’s no way to get time back. At least, not that we\u2019ve figured out yet.<\/p>\n\n\n\n So make sure you\u2019re spending time in a way you feel good about.<\/p>\n\n\n\n One of the best strategies to overcoming overwhelm is to schedule your time in a way that focuses on your wants and needs first, so you aren\u2019t resentful of saying yes to things when your calendar is already full.<\/p>\n\n\n\n Remember, if something isn\u2019t in alignment for you, it isn\u2019t for the other person, either.<\/strong> So, if you really don\u2019t want to go to the BBQ at Jessie\u2019s house, don\u2019t feel obligated to say yes just to be polite. The same goes for accepting a new client when you\u2019re already working double time. Staying in control of your schedule and creating healthy boundaries is essential for your well-being.<\/p>\n\n\n\n\n\n Mindset Tip:<\/strong> Set boundaries around social media and the news as well. It might feel like you\u2019re taking a break when scrolling online, but your brain stays active as it simultaneously takes in thousands of bits of information. Set a daily limit for how much time you allow yourself to scroll, which could help in overcoming your overwhelm, too.<\/p>\n\n\n\n\n\n When you’re overwhelmed, your mind feels like a tumble dryer of thoughts and emotions spinning around uncontrollably. Leaning into that whirly-twirly feeling isn\u2019t going to help us in overcoming overwhelm, but getting in control of our state of mind will. One way to regain control is to acknowledge what you’re feeling so you can clear it and let those feelings go. <\/p>\n\n\n\n Emotional Freedom Technique (EFT) is a powerful exercise that comes from the same roots as the Traditional Chinese Medicine practice of acupuncture. It\u2019s used as a form of modern psychology to acknowledge and clear feelings of stress, anxiety, and overwhelm. <\/p>\n\n\n\n EFT works by tapping on certain pressure points on your body and saying a script acknowledging what you\u2019re going through. The script walks your mind through acknowledgment, acceptance, and release. You can learn more about EFT here<\/a>.<\/p>\n\n\n\n Meet your overwhelm at its source and reframe your triggering thoughts. These negative or low vibrational thoughts make you feel like you\u2019re out of control and have too much going on. They\u2019re the foundation of your overwhelm.<\/p>\n\n\n\n Play the scientist in your mind by observing your thoughts and asking:<\/p>\n\n\n\n If the answer is no, then it\u2019s time to change those thoughts.<\/p>\n\n\n\n For example, instead of thinking, \u201cI\u2019ll never get this done,\u201d place this thought under a microscope and recognize:<\/p>\n\n\n\n Give yourself some compassion, and then flip these overwhelming thoughts upside down. Reframe \u201cI\u2019ll never get this done\u201d to \u201cI\u2019ll get as much done as I can, and that\u2019s okay,\u201d<\/strong> or \u201cI can ask for an extension,\u201d or even ask for help if you need to. Sometimes overcoming overwhelm is as simple as reframing your thoughts into something more productive.<\/p>\n\n\n\n Getting out of your head and into your body not only forces you to take a break from whatever is making you feel overwhelmed, but it can change your state of being\u2014literally releasing helpful hormones to improve your mood and help you let go of stressful feelings.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Other forms of movement like yoga<\/a>, pilates, or cardio will also help change your state of being. Anything you can do to get out of your head and ground back into your body will be helpful in overcoming overwhelm.<\/p>\n\n\n\n Not only is taking care of your body essential to stay healthy, but it\u2019s also useful in overcoming overwhelm. Take a break to take care of yourself. You\u2019ll come back refreshed and ready to tackle your list in a more productive frame of mind.<\/p>\n\n\n\n Here are a few helpful tips to help you take care of your body and reduce overwhelm:<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n You deserve to be taken care of. And the fact that this will help alleviate overwhelm is a pretty awesome bonus.<\/p>\n\n\n\n Sometimes overcoming overwhelm means letting go of the need for control. I totally understand the desire to do everything yourself, but sometimes asking for help or delegating is the most productive thing you can do. <\/strong><\/p>\n\n\n\n Feelings of overwhelm often come from having so much on our to-do list that it feels impossible to get everything done. So ask yourself, \u201cWhat\u2019s on my list that someone else can do instead?\u201d<\/p>\n\n\n\n Ask your partner or kids for help around the house. Talk with your manager about restrategizing your workload. If you own a business, delegate tasks to an assistant or hire a freelancer. <\/p>\n\n\n\n Sometimes it\u2019s hard to ask for help because you’re afraid it will make you look like a failure. But the fact is knowing your limits and delegating tasks when you can is one of the best tools to help boost your success.<\/em><\/p>\n\n\n\n If it ever feels like you\u2019ve got so many thoughts running through your head at one time that you can\u2019t concentrate on anything, then you\u2019ll love using the brain dump technique to help you in overcoming overwhelm.<\/p>\n\n\n\n At the beginning of every week, take a few minutes to \u201cdump out\u201d your thoughts about what you want to get done. Once everything is written out on a list, you can go over the list and organize your thoughts into a plan for the week. <\/strong><\/p>\n\n\n\n You can also keep a pen and paper next to your desk, and every time a new thought of something that needs to be done pops into your brain, write it down on the list so you can \u201cforget\u201d about it for now and organize it into your schedule during your planning session later on. This is a valuable strategy if you\u2019re the type of person who often jumps around between unfinished tasks as you think of them.<\/strong><\/p>\n\n\n\n Building off of the brain dump technique, use a prioritizing strategy to organize your to-do list in an effective way that won\u2019t cause overwhelm. You can:<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n If you\u2019re feeling overwhelmed, I bet you\u2019re not giving yourself the credit you deserve. Look back over your day or week and reflect on everything you\u2019ve already accomplished. I bet you\u2019ve done a lot more than you think. Acknowledging these as wins helps boost your confidence, ignite motivation, and help you in overcoming your overwhelm.<\/strong><\/p>\n\n\n\n Additionally, it\u2019s important to let go of the perfectionist mindset. Perfection is subjective. Therefore, it doesn\u2019t even exist. You’ll never get it done if you wait to complete a task until it\u2019s perfect. Adopt the phrase, \u201cDone is better than perfect,\u201d and then allow yourself to move on. <\/strong><\/p>\n\n\n\n In overcoming overwhelm, it\u2019s important to be kind to yourself. Remember, it\u2019s normal to feel overwhelmed sometimes, and everyone has experienced it. There’s nothing wrong with you for feeling this way. <\/p>\n\n\n\n Also, now you know these techniques, you have the ability to conquer overwhelm like the total badass you are.<\/strong> Give yourself some compassion like you would for a friend who was in your position. Then see what you can do to help make things easier for yourself\u2014delete unnecessary items, delegate, extend deadlines, and prioritize your mental health. <\/p>\n\n\n So now that we’ve covered what to do if you’re overwhelmed, let’s go over some important frequently asked questions about why overwhelm happens.<\/p>\n\n\n\n You might be overwhelmed if you\u2019re feeling more stressed than usual. When you\u2019re overwhelmed, your emotions are heightened, and you might feel guilt, frustration, bitterness, or anger in regard to how many responsibilities are on your plate.<\/strong> You might have a hard time concentrating on tasks. Your body also might show signs, such as a racing heart or difficulty breathing.<\/p>\n\n\n\n If you feel stress and heightened emotions around the tasks you’re trying to juggle, you\u2019re likely overwhelmed. But if you\u2019re feeling a sense of numbness or dread and feel like there’s no hope in completing your responsibilities, then you\u2019re likely feeling burnout.<\/strong> <\/p>\n\n\n\n If you’re feeling burnout, remember you’re the most important part of your life, and your mental health comes before anything else<\/strong>. Take a break and focus on self-care, get support from friends and family, or seek professional help.<\/p>\n\n\n\n Overwhelm usually results from feeling like you\u2019ve got too many responsibilities to cover. This often happens if you don\u2019t know your limits and take on too much\u2014or if you know your limits but don\u2019t respect them. <\/p>\n\n\n\n It can also be the result of unrealistic expectations or a perfectionist mindset. Remember, no one is perfect, and striving for perfection is pointless.<\/strong><\/p>\n\n\n\n Overwhelm might come from putting too much pressure on yourself. This might happen if you identify as an overachiever or were praised for overachievement as a child.<\/p>\n\n\n\n Fear of losing control can also cause overwhelm because it can hold you back from delegating or asking for help.<\/p>\n\n\n\n Chronic feelings of overwhelm can affect the brain in less-than-ideal ways. Feeling overwhelmed can cause mental fatigue, forgetfulness, muddled thoughts, difficulty concentrating, impairment in logical thinking, and struggles in problem-solving. <\/p>\n\n\n\n Without overcoming overwhelm, cognitive fatigue can also occur, which can cause added stress and distracted thinking.<\/p>\n\n\n\n The best strategy to overcoming overwhelm for good is to put your mental and physical health first. Become aware of what triggers feelings of overwhelm and organize your life and responsibilities in a way that is helpful to you. <\/strong><\/p>\n\n\n\n Everyone faces overwhelm from time to time. Overcoming overwhelm for good takes a lot of awareness and practice. Be patient with yourself and use the strategies listed in this article to create a daily ritual for inner peace. <\/p>\n\n\n\n You now have the tools needed to help in overcoming overwhelm. Practice these techniques and discover which ones work best for you. Keep them in your metaphorical toolbelt to use whenever you need them.<\/p>\n\n\n Mindset Guides:<\/em><\/strong><\/p>\n\n\n\n The Complete Guide to Limiting Beliefs and How To Conquer Them<\/a><\/p>\n\n\n\n Meditat<\/a>i<\/a>on for Beginners: 9 Steps on How to Clear Your Mind<\/a><\/p>\n\n\n\n How to Lower Your Anxiety Now: 5 Easy Hacks You Can Use in the Moment<\/a><\/p>\n\n\n\n Books to Grow Your Mindset:<\/em><\/strong><\/p>\n\n\n\n These are books that transformed my life and led me to where I am today, and I am confident they’ll do the same for you.<\/em><\/p>\n\n\n\n Think and Grow Rich by Napoleon Hill<\/a><\/p>\n\n\n\n Outwitting the Devil by Napoleon Hill<\/a><\/p>\n\n\n\n You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero<\/a><\/p>\n\n\n\n The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level<\/a><\/p>\n\n\n\n The Complete Wallace D. Wattles Collection<\/a><\/p>\n\n\n\n![\"13](\"https:\/\/adventuringdreamers.com\/staging1\/wp-content\/uploads\/2023\/08\/overcoming-overwhelm-1.png\")
How Do You Overcome Overwhelm?<\/h2>\n\n\n\n
1. Take a break and step away<\/h3>\n\n\n\n
2. Find peace through meditation<\/h3>\n\n\n\n
3. Breathe it out<\/h3>\n\n\n\n
Box Breathing<\/h4>\n\n\n\n
Straw Breathing<\/h4>\n\n\n\n
4. Get grounded<\/h3>\n\n\n\n
The color game<\/h4>\n\n\n\n
Body meditation<\/h4>\n\n\n\n
5. Set boundaries<\/h3>\n\n\n\n
6. Acknowledge and clear <\/h3>\n\n\n\n
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\n\n\n\n7. Reframe your thoughts<\/h3>\n\n\n\n
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8. Change your state of being<\/h3>\n\n\n\n
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9. Take care of your body<\/h3>\n\n\n\n
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10. Let go of the need for control<\/h3>\n\n\n\n
10. Brain dump it out<\/h3>\n\n\n\n
11. Prioritize<\/h3>\n\n\n\n
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12. Acknowledge your wins and reframe the idea of perfection<\/h3>\n\n\n\n
13. Be kind to yourself<\/h3>\n\n\n\n
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<\/figure>\n<\/div>\n\n\nFrequently Asked Questions About Overcoming Overwhelm<\/h2>\n\n\n\n
How Do You Know If You’re Overwhelmed?<\/h3>\n\n\n\n
What Is the Difference Between Overwhelm and Burnout?<\/h3>\n\n\n\n
What Leads To Overwhelm?<\/h3>\n\n\n\n
What Does Overwhelm Do to the Brain?<\/h3>\n\n\n\n
How To Overcome Overwhelm for Good?<\/h3>\n\n\n\n
Overcoming Overwhelm Is a Work in Progress<\/h2>\n\n\n\n
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Additional Resources:<\/h2>\n\n\n\n