Overwhelmed is a common feeling. There are countless competing things needing our attention like work, relationships, family, community involvement, self care, and more. In addition, the world is filled with distractions online and on TV. We are bombarded with images telling us new things to try, places we should go, and activities we must engage in due to FOMO. We try to do it all and end up feeling empty and exhausted. There are several ways to keep ourselves from getting overwhelmed, which I will talk more about in future blog posts. Today, I want to focus on some specific strategies for when you are already overwhelmed and need to move through that feeling so you can keep going.
Drink some water
Many of us are dehydrated. Drinking enough water to keep our body hydrated can be a challenge. When we feel overwhelmed we replace water with coffee and other caffeinated drinks. So, to start grab a big glass or bottle of water. While you are drinking that water you can allow yourself to slow down and feel the cool water you are drinking for a moment of mindfulness.
Have you Eaten Anything Lately?
When we are busy it is easy to forget to fuel our body with nutritious food. We may grab carb heavy snacks, like chips or candy. Our blood sugar is not being kept even, and it makes it harder to think, which makes it difficult to tackle all the things we need to do. Take the time to eat something that will actual help your body. If you don’t have the time to grab or make a meal, some easy options are a bag of nuts, cheese sticks, a cup of yogurt, pre-cut veggies, a protein bar, a smoothie with protein, or a bowl of oatmeal. A strategy I have found helpful is keeping some healthy snacks at home and work where it is as easy to grab them as a sugary treat.
Do a Brain Dump
Grab a piece of paper and pen or pencil and start writing down everything on your mind. Grammar and format don’t matter. Just get all of the thoughts and fears swirling in your head like a tornado out onto paper. As the thoughts are written you will begin to feel the storm in your brain lessen as you aren’t having to carry them anymore.
Move It
When we are overwhelmed it can feel like we have to much energy in our body. We may feel agitated and fidgety. Doing something physical can help us to get the energy out and moves our stress through our body. Some easy ways to get moving are to take a walk (walking in nature can also provide an opportunity for some Vitamin D and other benefits), turning on a favorite song and dancing (or just moving in whatever way our body is desiring), or stretch your muscles to get out some of your tension.
Take a Deep Breath
When we are stressed we tend to forget to take deep breaths. Taking a few breaths that fill our lungs fully and then slowly releasing them will help you think more clearly and calm you.
Power Down
When I feel beyond overwhelmed this is sometimes the best technique I can use. If I am at home I will set my alarm and crawl into my bed, cover myself with a blanket, and close my eyes. I let myself take a nap or just escape and enjoy the silence. After I power down for a bit I am ready to deal with the world again.
If you are feeling overwhelmed most of the time, it can really help to talk with a therapist who can help you sort through what you are dealing with. There will be times when we can’t actually get rid of anything we are stressed by, but sometimes there is something we can change that we aren’t seeing since we are in the thick of our life. At the very least, talking with someone can help you realize you are not alone in facing life. We’ll make setting up an appointment for therapy the easiest thing you take off your to do list today. Take a look at our team to find the best person for you.
