A common question I’m asked is ‘why do I feel so overwhelmed?’ Feeling like this is common, and it can result from various factors, which I’ve outlined below. This isn’t a comprehensive list, but does cover some of the more common reasons.
Reasons you’re overwhelmed
Stress: Chronic stress can make you feel like you’re drowning in responsibilities, as the body’s stress response remains activated over extended periods. This can be both debilitating and overwhelming. It can affect both your psychological and physical well-being, as it causes a number of issues including, but not limited to: anxiety, insomnia, muscle pain, high blood pressure, and a weakened immune system.
Perfectionism: Some people feel that they need everything they do to be to the highest possible standard. Although this would be great, it just isn’t sustainable is exhausting. This leads to feelings of being overwhelmed.
Lack of time management: If you have poor time management skills, this can result in a constant feeling of being behind and therefore overwhelmed.
Anxiety disorders: Generalized anxiety, social anxiety, or other anxiety disorders can make daily life seem daunting.
Depression: The persistent sadness and fatigue associated with depression can create an overwhelming sense of hopelessness.
Overcommitment: If you find yourself saying yes to too many responsibilities, You can end up stretching yourself thin and feeling overwhelmed.
Lack of boundaries: Failing to set personal boundaries can result in others overstepping the mark and you ending up with too much on your plate. This is closely linked to overcommitting.
Perceived lack of control: Feeling like you are powerless or that circumstances are beyond your control can be distressing.
Financial stress: Money worries and / or debt can be a significant source of overwhelm.
Isolation: A lack of social support can intensify feelings of being overwhelmed.
Multitasking: Constantly juggling multiple tasks can lead to a feeling of never being able to catch up.
Information overload: The constant influx of information from various sources, especially through digital media, can overwhelm the brain.
Work-related stress: High-pressure jobs or toxic work environments can lead to chronic overwhelm.
Health issues: Chronic health conditions can lead to both physical and emotional overwhelm.
Relationship problems: Conflict and tension in relationships can cause significant emotional distress.
Loss or grief: The process of grieving or dealing with significant loss can be overwhelming.
Uncertainty about the future: Not knowing what the future holds can create a feeling of unease and overwhelm.
Cognitive overload: Constantly thinking and ruminating on problems without any effective problem-solving can contribute to feeling overwhelmed.
Perceived social pressure: Feeling the need to meet societal expectations or keep up with other people can lead to constant comparison.
How do I move forward?
It’s important to note that feeling overwhelmed is common, and if you feel like that, it’s crucial to seek support from friends, family, or mental health professionals before these feelings become too much. I have written a life coaching workbook, which helps you to deal with almost all the above problems, so can be amazing for people suffering with feeling overwhelmed. As a life coach with qualifications and a background in psychology, I can provide you with some insights and strategies to help you better understand and address this feeling of overwhelm on a consistent basis. Just click here to see more.
It’s important to know that feeling overwhelmed is a natural response to situations that are demanding or complex. When you feel like the demands on your resources (time, energy, and emotional capacity) exceed your ability to cope, overwhelm can set in. This feeling often manifests as anxiety, stress, and a sense of powerlessness. So how can you help yourself?
Identify Triggers: Start by identifying any specific triggers that lead to how you feel. Is it work-related, personal issues, or a combination of these factors? Once you identify the sources of your stress, it becomes easier to address them.
Stress Management: Stress is a common contributor to feeling overwhelmed. Learning effective stress management techniques, such as mindfulness, deep breathing exercises, and regular physical activity, can help you reduce stress and regain a sense of control.
Time Management: Time management is crucial. Create a structured schedule, prioritize tasks, and break jobs into smaller, manageable chunks. This approach can help you tackle your responsibilities without feeling burdened.
Set Realistic Goals: Sometimes, feeling overwhelmed comes from setting unrealistic goals or expecting too much from yourself. Be kind to yourself and set achievable, incremental goals. This way, you can experience a sense of accomplishment without constantly feeling overwhelmed by the enormity of your objectives.
Delegate and Seek Support: Don’t hesitate to ask for help or delegate tasks if you can. A support system, whether at work or in your personal life, can alleviate some of the burdens that contribute to overwhelm.
Self-Care: Self-care is essential for maintaining mental and emotional well-being. Make sure to prioritize self-care activities such as getting enough sleep, eating well, and engaging in activities that bring you joy and relaxation.
Limit Information Overload: In today’s digital age, information overload can lead to overwhelm. Set boundaries on the amount of news, social media, and other sources of information you consume. Disconnecting periodically can help reduce stress and regain focus.
Seek Professional Help: If you find that your feelings of overwhelm persist and interfere with your daily life, it’s a good idea to consult a qualified mental health professional. They can provide you with guidance, support, and coping strategies tailored to your individual needs. You can also take a look at the workbook I mentioned above.
Positive Psychology: Explore the principles of positive psychology, which focus on fostering resilience, optimism, and personal strengths. Positive psychology techniques can help shift your mindset toward a more constructive and empowering perspective.
Mindfulness and Meditation: Mindfulness practices and meditation can help you stay present and reduce anxiety about the past or future. These techniques can be particularly effective in managing overwhelm.
Learn to Say No: It’s essential to recognize your limits and be comfortable saying no when necessary. Overcommitting yourself can lead to overwhelm, so setting boundaries and managing your commitments is crucial.
In summary, feeling overwhelmed is not insurmountable. By understanding the root causes, practicing self-care, setting realistic goals, and seeking support when needed, you can better manage this feeling and work towards a more balanced and fulfilling life. Remember that you don’t have to face overwhelm alone; there are resources and professionals available to assist you in your journey towards a healthier, more manageable lifestyle.