Being overwhelmed can leave you exhausted, defeated and stressed to the highest. Fortunately, you may be able to lift your emotional load so you can feel better. When you feel overwhelmed, you can calm yourself by removing the stimuli and activating the body's relaxation response. Then use thought exercises to help you regain your sense of control and change your work habits so that you don't feel overloaded.
[ Edit ] Step
[ Edit ] Calming Yourself Down
- Sit in a quiet space that is free from distractions to calm your feel. If you are already overwhelmed, all the stimuli can make it worse, including things like TV shows, music and sounds from your environment. To help you feel calmer, going somewhere you can turn off all distractions and sit in a quiet space. Stay there for at least 5 minutes or until you feel calmer. 
- If you can, go outside and sit on a bench yourself.
- If you are at work, close the door to your office or go to the bathroom to be alone.
- If you are at home, lie down on your bed for 5-10 minutes.
- Meditate for 10- 15 minutes to clear your mind. Meditating can immediately calm you down as it cleanses your mind and helps you improve your breathing. For a simple meditation, sit in a comfortable position, close your eyes and focus on the breath. As your mind wanders, gently return it to your breath. Sit in meditation for at least 10 minutes to help you relax. 
- If you have trouble focusing on your breath, try counting each breath so your mind doesn't wander.
- If you prefer guided meditation, look for an online or download a free meditation app, such as Insight Timer, Headspace or Calm.
- Use breathing exercises to activate the body's relaxation response. When you feel stressed and overwhelmed, your breasts can feel hard and breathing can naturally get faster. Lowering breathing to a natural rhythm naturally helps you feel calmer, so do breathing exercises to help you relax. Here are some breathing exercises you can try: 
- Do "about" breathing: Breathe in slowly through your nose, then say "about" or growl as you exhale through your mouth.
- Take a breath in the abdomen: Lie down and place one hand on the chest and the other on the stomach. Breathe in slowly through the nose to draw air into the abdomen, causing the stomach to rise. Then, slowly exhale through puckered lips. Repeat for 5 minutes.
- Performs rhythmic breathing: Inhale to a number of five, and then hold the breath in five counts. Finally, exhale slowly to a number of 5. Repeat for 5 breaths. 
- Take a walk outdoors to soothe your body and soul. Being in nature immediately helps you feel more at ease and by being physically active releases mood-stimulating hormones that can counteract your stress response. When you feel overwhelmed, go out for a short break. Walk for at least 5 minutes. 
- If you can, walk for 30 minutes to get the full benefits of physical activity. However, it is better to take a short 5-minute walk during a break than not to walk at all.
- Clean your work space to help you be calmer. Routes and disorganization can give your feelings of being overwhelmed. Remove items that you do not currently need and place them out of sight, such as in a cabinet. Then align and arrange the material you need in your work space. This helps you feel less stressed by your environment. 
- Write in a diary to help you process your thoughts. Journalizing for a few minutes can help you release your stress or process the thoughts that overwhelm you. Write about how you feel right now and what you might change to help you feel better. As you write, try to identify actions you can take to help you become less overwhelmed. 
- Writing down your thoughts helps you work through your emotions, relieve your stress and prioritize your worries. 
- You might write: "It seems that everyone wants too much of me, and I don't think I can say" no. "I have so much to do that I don't even know where to start. I need help to get all this done. Besides, I think I need a break so I can get my thoughts together."
[ Edit ] Regaining Your Sense of Control
- Replace negative thoughts with positive self-talk. Your inner critic can add to your feelings of being overwhelmed by pointing out all your perceived faults. Fortunately, it is possible to silence this negative voice and replace it with reinforcing thoughts. When you catch yourself with a negative thought, challenge that thought with the facts. Then replace the negative tank with something neutral or positive. 
- As an example, let's say you catch yourself thinking, "I will never do all this." Challenge this idea by reminding you of times that you have previously done difficult tasks or by reminding yourself that it is okay to focus on the priority tasks if there is too much on your plate. You might replace that idea with something like "I'll quit if I keep going", or "I'll do my best and trust it is enough."
- Similarly, you can catch yourself thinking, "I'm letting everyone down." To counter this thought, you list all the ways you have helped your family or friends, as well as what they have done for you. Then tell yourself something like "My family and friends know I care about them" and "Most of this pressure comes from myself, not my family. I have to treat myself with the love I give them."
- List 5 things you are grateful for to help you redirect your thinking. When you feel overwhelmed, you may feel that everything is an obstacle. But you probably have a lot of blessings in your life. Counteract your negative feelings by practicing gratitude. Write down or say out loud 5 things that you are grateful for reminding yourself of positive things in your life. 
- You might say: "I am grateful for my best friend, my cat, my comfortable bed, my delicious lunch and the time to pursue my hobbies."
- Complete a simple task to give you an instant mood boost. Choose a small task or something you like to check out your to-do list. Don't worry if it is a priority task or not. Focus only on to do something so that you feel empowered to deal with the tasks that make you overwhelmed. 
- Having a sense of achievement can help you shake the feeling of being overwhelmed.  For example, make an important phone call, send an email, file paperwork, wash a lot of laundry or put your bed down.
- Practice paying attention to keep the earth in the present Being in the present moment helps you avoid being overwhelmed by concerns about the future or concerns about the past. To be more attentive, engage your 5 senses of sight, sound, smell, touch and taste. This can help you focus on what is happening now rather than what is causing you concern. Here are some ways to engage your senses: 
- View: Describe your environment or select all the blue objects.
- Sound: Select the sounds you hear in your environment or turn on instrumental music.
- Smell: Focus on the scent around you or sniff an essential oil.
- Touch: Notice how your body feels to sit or walk or feel the structure of an object in your environment.
- Taste: Stick out the tongue to taste the air, eat a candy or sip on tea.
- Let go of the idea of perfection as it is an impossible goal. The need for perfection is a common cause of feeling overwhelmed. It's not possible to be perfect, so stop holding yourself to such a high standard. When you set expectations for yourself, act as if you are turning to a friend. 
- Try to focus on what you have achieved, not on what you did not do. With a work project, you might list things that "reached a milestone in the project" and "described an action plan." If you are overwhelmed by your relationship, you can remind yourself that you have "worked on your communication" and "planned a date night." If you feel overwhelmed as a parent, you might remind yourself, "my kids are happy and well-behaved" and "I always tell my kids how much I love them."
- Talk to other people in your position to help you recognize reasonable expectations.
- Work with a therapist if you are constantly overwhelmed. While everyone feels overwhelmed at times, you shouldn't feel this way all the time. If you do, talk to a therapist about how you feel and what you can do to change it. They will teach you new ways of thinking and behaving that can help you feel less overwhelmed. 
- Ask your doctor for a referral to a therapist or look for an online one.  Your therapy sessions can be covered by insurance, so check your benefits.
[ Edit ] Change Your Habits
- Make a list of the problems that are overwhelming. Write down everything you think about, such as tasks you need to do, concerns you have, or upcoming deadlines. Put a star next to the things that bother you the most. Getting these thoughts out on paper can help you feel better. In addition, it helps you identify what you need to prioritize. 
- It's okay to make multiple lists if it helps you sort out your thoughts. For example, you may decide to create a "to-do list" and a "worries" list.
- Prioritize what's most important so you can narrow your to-do list. You may be overwhelmed because you try to do too much. To help you decide what's important and what's not, rank everything on your to-do list. Then identify the things that need to be done. If you have some extra time, add some of your "nice to do" tasks to the list. 
- Put the whole list in a place where it is out of sight. This will help you relax because you have done everything on paper but do not watch it all the time.
- Set time limits for large tasks and projects. It's easy for your schedule to be dominated by time-consuming activities, which can be very stressful for you. Protect your time by turning off hours to work on these tasks. This gives you time to complete the other tasks on your to-do list. 
- For example, let's say you are working on a major project at work. You may be blocking most of your work day for that project, but don't think about it when you're home.
- Similarly, you might be planning a wedding. Set aside 1-2 hours to work on the details, but don't worry about it when you're at work or spending time with friends and family.
- Focus on a task at a time instead of multitasking. You may feel that multitasking helps you do more, but it actually slows you down. Not only does it make it harder for you to do things, multi-tasking also increases your stress. Stop trying to do several things at once. Just focus on one task at a time. 
- Don't jump from task to task. Complete one task before starting another.
- Say "no" when something is not a priority for you or if you have no time. People are likely to ask you for your time. It's okay to say "yes" to things that are important to you. However, start by saying "no" when you don't really want to do something or if you just don't have time for it. This helps you avoid overestimating yourself. 
- For example, say "no" to volunteer tasks you do not have time for or an invitation to attend a party if you know you need some time.
- Ask for help when you need it. Everyone needs help sometimes, so don't be afraid to reach out to others when you're overwhelmed. Delegate tasks even when you can. This allows you to remove things from your plate so that you become less overwhelmed. 
- For example, you can delegate tasks at work or ask your colleagues for help. Similarly, divide the household work if you live with someone or pay someone to help you do the tasks.
[ Edit ] Tips
- Make sure you take good care of yourself. Feeling overwhelmed can be a sign that you are physically or emotionally tired.
[ Edit ] Warnings
- While it is normal to sometimes feel overwhelmed, the feeling of being constantly overwhelmed can be a sign that you have an underlying mental health condition, such as anxiety. Talk to a counselor or therapist to make sure you get help if you need it.
[ Edit ] References
- [1945 https://www.inc.com/ bill-murphy-jr / 17-things-to-do-when-you -feel-totally-overwhelmed.html
- ↑ https://www.psychologytoday.com/us/blog/laugh-cry-live/201709/10- Tips-Handling-the-overwhelming-stress-trying times
- [1945 https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/  ↑ https://www.psychologytoday.com/us/ blog / memory-medic / 201908 / learn-breathe-better-health
- [1945 https://www.psychologytoday.com/us / blog / laugh-cry-live / 201709/10-tips-handling- the-overwhelming-stress-trying-times
- ↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when-you-feel-totally-overwhelmed. html
- ↑ https://www.inc.com/bill-murphy-jr/17-things-to-do-when -youre-feeling-totally-overwhelmed.html
- ↑ https: // w ww.urmc.roc hester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1 Chapter19659094vard ↑ https://psychcentral.com/blog/overwhelmed-these-6-strategies-may-help/ [1945 https : //www.inc.com/bill-murphy-jr/17-things-to-do-when-youre-feeling-totally-overwhelmed.html
- ↑ https://psychcentral.com/blog / overwhelmed-these-6-strategies-may-help / strong19659097 ?? ↑ https://www.forbes.com/sites/chrismyers/2018/07/12/4-coping-strategies-you can- use-when-you-feel-overwhelmed at work / # 711dc1c5718c
- ↑ https://www.forbes.com/sites/chrismyers/2018/07/12/4 -coping-strategies-you-can -use-when-you-feel-overwhelmed-at-work / # 711dc1c5718c
- ↑ https://www.psychologytoday.com/us/blog/laugh-cry-live/201709/10-tips- coping-the-overwhelming-stress-trying-times
- ↑ https://hbr.org/2019/10/how-to-deal-with-constant-feeling- overwhelmed  ↑ https://www.forbes.com/sites/chrismyers/ 2018/07/12/4-management-strategies-you-can-use-when-you-feel-overwhelmed at work / # 711dc1c5718c  ↑ https://hbr.org/2019/10 / how to handle-with-constant-feeling-overwhelmed
- ↑ https://psychcentral.com/blog/overwhelmed-these- 6-strategies-may-help /
- ↑ https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmedebrit19659105vard↑ https: // hbr. org / 2019/10 / how-to-deal-with-constantly-feeling-overwhelmed