Feeling Overwhelmed? How to Get Back on Track to Achieve All of Your Goals

How to Deal with Constantly Feeling Overwhelmed

Do you get tense just thinking about all of the responsibilities you have? If so, you probably deal with feelings of fear, frustration, anxiety, and maybe even anger. Once in a while, you may deal with these feelings, but when it is each day for weeks or months on end, it’s time to learn how to deal with them. If you’re feeling overwhelmed, here’s how to get back on track and on to the life experience that awaits you…

6 Suggestions to Deal with the Constant Feeling of Overwhelm

Don’t let yourself get caught up in the struggles that come with an overstuffed plate and a packed schedule. Instead, take these steps to help you deal with those constant feelings of overwhelm:

1. Try to Find the Primary Cause: Think about what is going on in your life or career. Ask yourself what is causing you to feel stressed and overwhelmed? Do you have an enormous project weighing you down? Is there something that can be delegated? If you can hand off the task, do so. If it is a large project, break it down into manageable steps.
2. Breathe Deeply: Feelings of overwhelm will leave you tense, and you may be breathing in shallow bursts. Slowing down to breathe from your diaphragm will help you lower your stress response. It will help you reassess what needs to be done.
3. Establish Boundaries: You need to expect that you will disappoint people, but you will want to learn to tell people ‘no’ for your well-being. Do what you need to ensure your feelings of overwhelm do not overtake you. You may determine that you will not answer any email between the 9 and 10 AM hours so that you can focus on project work.
4. Ask for Help: Sometimes, fighting overwhelm needs more than better calendar management. The listening ear of a friend or understanding HR personnel may be what you need to get through the day. They can help put things back into perspective.
5. Keep a Journal: Journaling has many benefits. One of which is to help you clear your mind so you can process thoughts. Expressing yourself freely on paper will bring you much relief.
6. Put Perfectionism in Its Place: We use perfectionism as an excuse to make some projects appear bigger than they are. It also encourages procrastination which means things pile up, and then you are overwhelmed at the mess. Instead, use your boundaries to determine if you really need to take on a particular project or if someone else can do it.

Fight back against overwhelm when you step back, assess the situation, take a deep breath, and ask for help.

Steps You Can Take to Stop Feeling Overwhelmed

It’s 2 PM, and you are frustrated because you have accomplished nothing. Your list is still as long as your arm and more have been piled on your plate. Your heart starts racing while you get more agitated at your circumstances.

Then it hits – the feelings of overwhelm threaten to drown you. It’s possible to reign in those feelings of overwhelm and kick them to the curb. If you let these feelings get out of control, your body will reap the negative consequences, including poor eating and sleeping habits.

How to Stop Feeling Overwhelmed

Are you ready to stop the feelings of overwhelm that threaten to overtake you? Put these six steps into practice:

1. Determine What Is Triggering the Feeling of Overwhelm: What started these feelings? For example, were you late to work because you overslept after staying up too late watching movies or working on a project? Take note and write it down if you need to.
2. Reframe Your Feelings: You will probably be full of negative thoughts and emotions. Instead of giving in to anger or hopelessness, replace it with a reframe for empowerment and determination to tackle what is before you.
3. Sit Up Straight: As you feel overwhelmed, you may respond physically by hunching forward and taking shallow breaths. Take a moment to straighten up and take several deep belly breaths. The change will reinforce to your brain that you are switching emotions.
4. Decide on One Small Step You Can Take Right Now: Look over your list, and decide on a tiny thing you can do at that moment, and do it. Once it is accomplished, pat yourself on the back and choose another task. With each one, you slowly tackle those items that have been weighing you down. Also, you reinforce to yourself that you can get things done.
5. Get Over What You Can’t Control: Focusing on things you cannot control is a waste of time, energy, and emotions. If you can do something about a situation, then take action. However, if you cannot, why not relax and let worry slip away.
6. Guard Your Calendar: A significant culprit to being overwhelmed is not protecting your time. It is okay to say no and leave some white space on your calendar. It is up to you to ensure keep your calendar free from being overbooked.

You can beat the feelings of overwhelm by being proactive and getting your emotions under control. Once you do, you will be empowered to knock out that To-Do list and protect your time.

Things to Remember When You’re Feeling Overwhelmed

Feelings of overwhelm can threaten your happiness and your relationships. When you take on more than you can handle, your body reacts with elevated stress levels. Often it results in you being short with other people. You may also forget to eat as you focus on getting your list done. Eventually, you may develop other mental health issues if you keep putting yourself through the same paces without any break.

7 Things to Keep in Mind When You Feel Overwhelmed

At times, everyone gets overwhelmed, but that doesn’t mean you are a lost cause. Here are seven things to remember when you start feeling overwhelmed:

Your emotions are natural: Feelings of overwhelm are often a sign from your body that it is time to slow down and scale back. You can also control your feelings, so addressing this feeling and replacing it with better ones is possible.

It isn’t the end of the world: This is part of life. The good news is that you can stop the feelings of overwhelm by recognizing it for what it is and taking proactive steps to prevent the cycle from happening.

Now is a good time for a brain dump: Overwhelm leaves our minds cluttered. By writing down all of the things, you need to do or feel, you are alleviating some of the mental energy you have had to expend keeping it all in.

Take action instead of wallowing in your thoughts: Action breeds more movement and will propel you out of your feelings of overwhelm. Additionally, new opportunities will crop up to help you chip away at your project.

Avoiding digital stimulation is the better choice: Getting lost in social media will only leave you feeling worse when you realize you lost time to work. Notifications can leave you in a constant state of panic. Remember that it is okay to turn off notifications for periods of time and focus on what you need to get done.

Stepping outside is a good thing: You do not have to be tied to your desk and laser-focused on what needs doing. Give your body the break it deserves to help you reset and recharge.

You have been here before: More than likely, you have felt this way before. It won’t last, and you can shorten the timeframe by being proactive.

Feelings of overwhelm don’t have to stop you from being productive. Remember that this happens to us all, and you can take action to overcome it.

I’m bestselling USA Today and Wall Street Journal author Connie Ragen Green. My goal is to help at least a thousand people to reach six-figures and beyond with an online business. Come along with me, if you will and let us discover how we may further connect to achieve all of your dreams and goals. Perhaps my “Monthly Mentoring Program” is right for you.