Jan 15, 2023 8:32:07 AM | Emotional Well-being Overwhelmed? Look Out For These Signs and Symptoms

Feeling overwhelmed is a common experience in today's fast-paced world. It most commonly refers to that feeling we get as a result of having too much going on in our lives and feeling that it's just too much to handle.  It can be caused by a variety of factors, such as work stress, personal relationships, financial pressures, or even just a sense of feeling overwhelmed by the sheer amount of information and demands on our time. Here are some common signs and symptoms of feeling overwhelmed:

1. Constant fatigue: When we feel overwhelmed, our bodies release stress hormones, which can lead to physical and emotional fatigue.

2. Difficulty concentrating: Overwhelm can make it hard to focus on one task for an extended period, leading to a sense of mental fog.

3. Irritability: Overwhelm can also make us more easily irritated and more likely to snap at others.

4. Difficulty sleeping: Stress and anxiety can cause insomnia, making it hard to fall asleep or stay asleep.

5. Loss of appetite or overeating: Overwhelm can disrupt our eating habits, leading to either loss of appetite or overeating.

6. Negative self-talk: Overwhelm can cause us to be overly critical of ourselves and engage in negative self-talk.

7. Physical symptoms: Overwhelm can also manifest itself in physical symptoms, such as headaches, muscle tension, and stomach upset.

8. Procrastination: When feeling overwhelmed, we may avoid taking action, and procrastinate on important tasks.

9. Withdrawing from others: Feeling overwhelmed can lead to social isolation, as we withdraw from friends, family and activities we once enjoyed.

10. Constant worry: Overwhelm can lead to a constant state of worry and anxiety, where it feels like there's always something to be done, something to be worried about or something to be anxious about.

It's important to note that everyone experiences overwhelm differently, and some people may experience more severe symptoms than others. Additionally, everyone's threshold for stress and pressure is different, and what may be overwhelming for one person may not be for another.

Solutions to Overwhelm

If you are feeling overwhelmed, there are things you can do to help manage your symptoms.  The list below are some of the things that you can try to restore a sense of calm again;

• Pause and take stock of what you have going on in your life and in your diary.  Sometimes we over-commit to events, people and activities.  By pausing before you say yes to anything else, you can become aware of what free time you actually have. 
• Say 'No' more often.  So many of us are programmed to be peopler-pleasers and say 'yes' to every ... find it almost impossible to say 'no' when asked to do something.  However, it is often this habit of saying 'yes' all the time, that leads to overwhelm in the first place.  If you find it too hard to say 'no' outright, then simply saying 'can I get back to you', is a great way to give yourself some breathing space before taking on another commitment.
• Add 'Me Time' to your calendar our calendars get filled up easily with dinners, lunch dates, clubs and other commitments.  If the space is free, we just pop yet another event in.  However, we forget to allow for time to recharge and recover from these events! Every time you add something to your diary, block out 'Recovery' or 'Recharge' time after it so that you don't over-commit, leading to exhaustion and overwhelm.
• Practising stress management techniques such as mindfulness, meditation, or yoga.  Start small, even 5 or 10 minutes a day will be helpful. There are many app's and YouTube videos you can use for free.
• Engaging in regular physical activity.  Movement boosts our emotions and is a great way to release stress and boost our energy levels.  You may not feel like going before hand, but afterwards, the surge of endorphins and energy will remind you why it's so important.
• Eating a healthy diet.  Reduce alcohol, caffeine, sugar and processed foods in your diet .... and increase fresh and whole food options and water.  It's as simple as that!  Your body can deal with stress a lot more when it has the right nutrients.
• Getting enough sleep.  Sleep is critical to our ability to handle life's challenges.  It's the time our body gets to process events of the day and renew on a cellular level.  Don' t forget to factor in some 'wind down' time before you nod off.  Reading, a warm shower or bath, a 5 minute guided meditation .. will all help.
• Spend less time on technology.  Scrolling for hours or binging on netflix simply wastes precious time and adds to the feeling of overwhelm.  The blue light also affects our ability to enjoy quality sleep. 
• Turn off all unnecessary notifications.  Constant pings from our phones simply add to that overwhelmed feeling.  Turn off as many as you can and only join chat groups you really want to be in to help reduce the feeling of overwhelm in your life. 
• Keep your phone in another room.  Our phones can be a constant sources of stress if we have notifications on for everything or are in the habit of constantly checking it.  Our brains are not designed to be available 24/7.  If you are not working or waiting for an important call, leave your phone charging in another room and enjoy listening to music or quality time with your loved ones.
• Set healthy boundaries. Setting boundaries and learning to say 'no' to unnecessary demands from work, family or friends can make a huge difference to how you feel.  If you are the one always saying 'yes', then people will always come to your first when they want something done.  Change the narrative and give other people an opportunity to step in.
• Plan your day.  Spending 5 - 10 minutes at the end of each day planning your next day is a great way to help feel less overwhelmed and help you say no to other requests that may come your way. Prioritising and breaking down tasks into manageable chunks. 
• Seeking professional help if needed.  Whether coaching, counselling or speaking to your doctor, help is always available and many people use these wonderful resources when life feels out of balance. 

While feeling overwhelmed is a common experience and it's important to be aware of the signs and symptoms. It's also important to understand that everyone's experience is different.   Knowing when we're experiencing this is the first step and then taking steps to manage our symptoms and maintain our mental and emotional well-being is the next. 

The tips above are a great way to start but be kind to yourself if you notice old patterns repeating.  As with everything new, it takes time to adopt new habits. Remember that it's okay to ask for help when you need it.

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