Have you ever Googled the phrase “how to deal with overwhelm”? If you have, you’re certainly not alone. The experience of ‘being overwhelmed’ is now so commonplace that the verb phrase has been condensed into a single noun: overwhelm. In today’s fast-paced world, overwhelm seems to be an ever-present companion, lurking just around the corner ready to pounce at any moment. Whether it’s the demands of work, relationships, or simply the constant barrage of information bombarding us from all sides, overwhelm can quickly creep in and leave us feeling paralyzed and unable to cope.
There is hope, though. Drawing from the wisdom of experts in the field of psychotherapy, here are three tangible tools that can help decrease overwhelm and bring a sense of calm and clarity back into your life.
1) Set Boundaries:
One of the most common causes of overwhelm is the inability to say no and set boundaries. Setting boundaries is not about being selfish or uncaring; rather, it’s about recognizing your own limits and communicating them to others.
To implement this tool, start by identifying just one area in your life where you feel overwhelmed. Is it because you’re taking on too much at work? Are you constantly saying yes to social engagements even when you need time for yourself? Once you’ve pinpointed a source of overwhelm, practice saying no in a respectful and clear manner that resonates with how you’d like to present yourself to others. At present, I’m practicing various versions of saying, “I’m at capacity right now, can you circle back in a few months?”
Remember, setting boundaries is a skill that takes practice, so be patient with yourself as you navigate this process and find your “setting boundaries voice.” And don’t be afraid to seek support from a therapist or trusted friend if you’re struggling to create a clear and concise voice for yourself.
2) Practice Mindfulness:
In combating overwhelm, mindfulness can be a powerful tool. Mindfulness is the practice of paying attention to the present moment without judgment, and it has been shown to reduce stress, increase resilience, and improve overall well-being.
To incorporate mindfulness into your life, start by dedicating just a few minutes each day to quiet reflection (or just reflection!). This could be through meditation, deep breathing exercises, or taking a walk in nature. We all have different resources, so don’t put too much pressure on yourself to create unrealistic expectations for yourself. The key is to focus on your breath and sensations in your body, allowing thoughts and emotions to come and go without getting caught up in them. Simply notice. When you become distracted by your children’s fussing, or your phone buzzing, or the microwave timer, tolerate the noise and practice noticing what that chaos feels like to you. Over time, you’ll find that mindfulness becomes a valuable tool for managing overwhelm, helping you stay grounded and centered even in the midst of chaos.
3) Cultivate Gratitude:
In a world that often feels overwhelming, it can be easy to focus on the negative and overlook the positive aspects of our lives. Cultivating gratitude is a powerful antidote to overwhelm. Gratitude is the practice of acknowledging and appreciating the good things in our lives, no matter how small they may seem.
To cultivate gratitude, start by keeping a daily list of gratitudes where you write down three things you’re thankful for each day. These could be simple pleasures like a warm cup of coffee in the morning or a heartfelt conversation with a friend. By regularly focusing on the things that bring you joy and fulfillment, you’ll begin to shift your perspective away from overwhelm and towards abundance.
So, to sum up, overwhelm is a common experience in today’s hectic world, but it doesn’t have to dominate your life. By practicing the tools from above, you can decrease overwhelm and reclaim a sense of peace and balance…at least some of the time! Remember, change takes time and effort, so be gentle with yourself as you embark on this journey towards greater well-being. And when you find yourself struggling, reach out to a therapist for support and guidance. You deserve to live a life that is rich with meaning and free from unnecessary overwhelm.
Overwhelm is challenging to parse out and navigate alone. The therapists at Mid-Atlantic Psychotherapy have experience in helping people just like you figure out how to bring greater ease into your life. Mid-Atlantic Psychotherapy is a fully virtual practice to meet your busy lifestyle. We have therapists who offer daytime and evening appointments to residents of DC, Maryland, and Virginia.
Interested in Reading More?
- Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.
- Lu, F., Xu, S., & Huang, Y. (2023). Mindfulness-Based Interventions for Reducing Anxiety and Depression Symptoms: A Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Psychology, 79(2), 189-204.
- Roemer, L., Williston, S. K., & Rollins, L. G. (2023). The Role of Gratitude in Reducing Stress and Enhancing Resilience: A Longitudinal Study. Journal of Happiness Studies, 17(1), 274-289.
- Brown, K. W., & Ryan, R. M. (2022). The Benefits of Being Present: Mindfulness and Its Role in Psychological Well-Being. Journal of Personality and Social Psychology, 86(4), 822-848.
- Hanson, R. (2021). The Science of Positivity: Stop Negative Thought Patterns by Changing Your Brain Chemistry. Journal of Positive Psychology, 15(3), 301-315.
About the Author
Christina Moynihan is the Owner of Mid-Atlantic Psychotherapy, a web-based psychotherapy practice aimed at helping overwhelmed individuals prioritize their mental health. With over twenty years of professional clinical social work experience, she has had the honor of working with populations suffering from grief and loss, HIV/AIDS, addiction/harm reduction and recovery, perinatal challenges, systemic racism and injustice, mental health struggles, and trauma. Since 2015, she has also served as an adjunct professor at her alma mater, Mount Saint Mary’s University. With the desire to reduce the challenges people face attempting to access mental health care, Christina created Mid-Atlantic Psychotherapy in 2023. In her time away from work, Christina is an exhausted parent of two amazing children and strives to be a positive role model for them.