Life can be pretty overwhelming at times, and we can all become stressed and overwhelmed; there’s no denying that. From working or parenting to the mundanity of life, bills, and thinking of something to cook for dinner again, there is a lot that can take over our minds until we no longer feel that we can cope and everything is getting just a little bit too much for us.
There’s no shame in feeling overwhelmed; studies have shown that 74% of adults have felt so stressed over the past 12 months that they have been unable to cope.
But can you escape those feelings or even avoid them altogether? There are, thankfully, some you can do and practices you can put into place to help you prevent or manage feelings that overwhelm you and keep your mental health in check, allowing you to deal with anything life throws at you.
Learn to Say No
When things become too much to handle, the best thing you can do for your own sanity is to say no. It’s actually easier said than done, however, and it might take some practice to help you feel comfortable with saying no, especially if you are a people pleaser. But the reality is the more you are willing to do and take on, the more your plate will overflow and the more overwhelmed you will feel.
So when you feel you can’t do anymore, or you have reached your limit, simply decline any offers or activities that aren’t a priority for you or essential for you to take on. This act of saying no can be a powerful tool, giving you a chance to catch your breath, clear your existing load, and get back on a more even track, feeling more in control of your life.
Sleep
Everything looks and feels worse when you haven’t been sleeping properly or getting enough sleep. Excessive fatigue and sleep deprivation can play havoc with your mind, and your feelings and things that wouldn’t typically overwhelm you do because you didn’t sleep enough or well, and your coping mechanisms and cognitive habits will be massively impaired.
Again, getting good quality sleep is easier said than done, especially if you have young children who aren’t great sleepers or you have responsibilities that mean you don’t get enough sleep or have health conditions that impact your sleep.
But as much as you can, try to implement a sleep schedule that benefits your life and allows you to improve your level or get more sleep. Try to get around 7 to 9 hours of sleep as much as you can, and if possible, set a regular sleeping schedule so your body knows when it’s bedtime and can prepare for it naturally over time once you get into a consistent routine.
Break It Down
Breaking down tasks can make things seem so much more manageable so you become less stressed and overwhelmed. Regardless of what it is, it takes it to pieces.
Write down each task you have in a list and then look at everything involved in completing it. Let’s take cleaning the bathroom. Putting cleaning the bathroom on your list does not seem like a big task until you get to it, but once you write it down, it can be a bigger job than anticipated. Break down the task of cleaning the bathroom so it looks something like this.
- Throw away rubbish and move empty toilet roll tubes
- Put toilet cleaner in the toilet
- Unblock drains/put drain cleaner in
- Spray cleaner in bath/shower/sink (each one needs to be a separate step)
- Remove dirty washing/towels/ mats
- Clean off bathroom cleaner
- Brush the floor
- Mop the floor
- Clean the window ledge
- Clean the shower caddy
- Clean the shower door
You get the idea: the easier it is to see each step of each task you need to do, the easier it will be to reduce those feelings of overwhelm around it and get down to the tasks at hand. By breaking tasks down, you can feel a sense of accomplishment as you tick off each step, making you feel more productive and capable. This can be applied to anything, not just cleaning, to help you get through anything that feels insurmountable.
Identify Stressors
It might not be exactly the task at hand that is overwhelming, but rather the associated tasks with it or the sheer volume. It might trigger something in you that indicates you can’t move forward or easily manage it, whether you were aware of it or not. Take some time to sit down and look at what is stressing you out and overwhelming you. By identifying these stressors, you can take proactive measures to manage them, putting you in charge of your mental well-being.
Take Time Out
When you are stressed and overwhelmed, everything can seem like a big deal, and your brain can get stuck in a type of ‘holding pattern’. This means that your brain is so overwhelmed with the volume of tasks that it struggles to prioritize and make a start, leading to a feeling of being ‘stuck’ and unable to make progress.
But if nothing is urgent, take a step back. Stop and give yourself a time-out. Don’t think about things, don’t worry about them, and do something different entirely. You can use this time to practice some self-care, to give yourself a small chunk of time to focus on nothing but yourself so you can restore to your balance, clear your mind, and put yourself in a better mental space to tackle your to-do list.
It can be a long soak in the bath, a massage, a gym session, a game of sudoku or your favourite video game, a walk, a swim, or a binge-watch of your favourite TV show. It can be anything that will help you focus on something else and help you relax a little bit. The key is to take a break from your tasks and focus on something enjoyable and relaxing. This will help you return to your tasks with fresh eyes and a clearer mind, making it easier to get things sorted.
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