Feeling Overwhelmed with Life?

Overwhelm can sneak up on us when we least expect it. It's that feeling of being buried under a mountain of responsibilities, tasks, and emotions, leaving us drained and unable to cope. But feeling overwhelmed with life doesn't have to be a permanent state of being. We can actually view overwhelm as a pivotal moment for change. By recognizing overwhelm, we can switch course and reclaim a sense of balance. This guide explores the signs of overwhelm, its root causes, what to do when feeling overwhelmed, and the transformative benefits of changing your life to reduce stress and overwhelm.

Signs of Feeling Overwhelmed with Life

Recognizing the signs of overwhelm is not always straightforward. Overwhelm can creep into our lives subtly, masquerading as stress or fatigue until it reaches a tipping point where it becomes undeniable. From the racing thoughts that keep us awake at night to the knot in our stomach when faced with a daunting to-do list, overwhelm manifests in myriad ways, affecting our mental, emotional, and physical well-being. In this exploration, we delve into the warning signs of overwhelm, uncovering the silent cries for help that often go unnoticed in the chaos of daily life.

1.    Physical Symptoms: Fatigue, headaches, muscle tension, digestive issues, and changes in appetite or sleep patterns can all indicate overwhelm taking a toll on your body. It’s your bodies way of saying slow down, do less, nurture yourself more.

2.    Emotional Signs: Feeling irritable, anxious, or constantly on edge, experiencing mood swings, or feeling numb and disconnected are common emotional signs of overwhelm. When you overreact to something someone said, this could be a sign that you are on edge, feeling the stress or having too much responsibility.

3.    Cognitive Symptoms: Difficulty concentrating, racing thoughts, forgetfulness, and indecision can all stem from an overwhelmed mind. For example. when you keep forgetting where you put your keys, or you are always late for appointments, it is a sign of doing too much.

4.    Behavioural Changes: Avoiding responsibilities, withdrawing from social activities, overeating, or relying on unhealthy coping mechanisms like substance abuse are behavioral red flags. When you are desperate to go out on a Friday after work to unwind from the week, this is a sign that your work is draining you energetically.

5.    Decline in Performance: A noticeable decline in work or academic performance, missed deadlines, or poor decision-making are often signs that overwhelm is impacting your ability to function effectively. You could be spreading your energy too thin on too many tasks and end up not doing any of them to the standard you usually do.

This is a special moment that you need to take heed of. When you feel this way it is your body telling you that you must make a change. Something in your life is off and out of balance. Pause and feel into what’s happening around you, to you and especially within you. Underneath the overwhelm and stress are other feelings. What is really going on with you that is causing your overwhelm?

Main Causes of Feeling Overwhelmed with Life

At its core, overwhelm stems from a complex interplay of factors, each contributing to a sense of being inundated and unable to cope. Among the primary causes lie the deep-seated beliefs of not feeling good enough, perpetuating a relentless pursuit of perfection that can leave individuals feeling perpetually inadequate. Additionally, the feeling of being out of control in the face of life's uncertainties can exacerbate overwhelm, amplifying stress and anxiety. Moreover, neglecting self-care amid the relentless demands of work, family, and societal expectations can further fuel feelings of overwhelm, leaving individuals depleted and emotionally drained. In this exploration of the main causes of overwhelm, we unravel the intricate web of factors that conspire to tip the scales of balance and push us to our limits.

1.    Not feeling good enough: when you want to prove to yourself and others that you are good enough, you can overcommit and take on too much. Striving for perfection and setting unrealistic standards can lead to chronic feelings of inadequacy and powerlessness, as individuals may constantly feel like they're falling short of their own expectations. When trying to prove you are good enough, this can result in juggling multiple roles and responsibilities at work, home, and in personal life without adequate support. Perhaps even not asking for help as you see that as a sign of weakness. But when someone asks you for help, you jump in and want to save them to feel good about yourself because you want them to like you and appreciate you. This can mean you have a lack of boundaries and end up “giving” a lot more than you “take” and people pleasing. Not feeling good enough can also arise when your identity, beliefs or values are being challenged. This may occur when individuals face discrimination, prejudice, or societal expectations that conflict with their sense of self.

2.    Feeling out of control; constant exposure to news, social media, and technology can overwhelm the brain with information, leading to cognitive overload and a feeling of powerlessness against forces beyond your realm of influence. Perhaps you are facing challenging life events, such as job loss, financial difficulties, health problems or relationship conflicts which result in chronic stress, erode your sense of control over your environment and affect your ability to cope. Feeling constrained or restricted in one's ability to make choices and decisions can undermine a person's sense of autonomy. More severe situations, such as experiencing trauma, whether in childhood or later in life, can profoundly affect one's sense of control and agency. Traumatic events such as abuse, violence, or natural disasters can leave lasting psychological scars and make it difficult for individuals to feel in control of their lives.

3.    Lack of self-care: neglecting self-care practices such as exercise, healthy eating, sleep, and relaxation can leave you physically and emotionally depleted, exacerbating overwhelm. Ever had a really bad sleep and been grumpy and short-tempered the next day? When you are physically exhausted, it affects you emotionally and can result in less patience, tenacity, determination, even a lack of motivation because you need energy to do things and you simply don’t have enough reserves of energy in your system. Insufficient coping skills or ineffective coping strategies, that further deplete the system, can leave individuals feeling ill-equipped to manage stressors and regain a sense of control over their lives.

Addressing feelings of powerlessness often requires a combination of self-awareness, resilience-building strategies, social support, and sometimes professional help. By identifying the underlying causes and implementing positive coping mechanisms, individuals can regain a sense of agency and control in their lives.

Coping Strategies for Feeling Overwhelmed with Life

When feeling overwhelmed, it is essential to have coping strategies in place to navigate through the emotional storm.

Pause

The first step is to pause and recognise the situation you are in with compassion. You can take a walk in the forest on a beautiful sunny day, or watch the raindrops land in dirty street puddles. Spend time outside, alone, to be with you and your thoughts and feel into your emotions. There are numerous benefits to spending time in nature, especially near trees. It not only feels good and lifts the mood, it also regulates your system and gives you time for introspection and to assess what is happening in your life. Meditation, Breathwork and Mindfulness are all effective methods for pause and introspection, proven to reduce stress and overwhelm.

When you find time for introspection, you will see things more clearly. What is working well and what you are grateful for? What causes you pain? Take the time to understand the situation you are in before jumping to solutions. Put life on pause whilst you figure out your feelings because there is much wisdom in your intelligent body. The body is telling you where you are aligned to your purpose and where you are not. It is sending you signals all the time that are saying, I love this, do more of this or I hate this, this makes me feel sad, bad, guilty or ashamed. What is your body telling you?

Set time for Self-Care

The next step is to take some time to understand what you need. Do you need more sleep? Do you need time off to rest? Do you need to spend time with your loved ones? What is it that you need right now that will help you get your energy levels up again and help you feel at peace. You already know what is good for you, so go do it. Prioritise your time to do the thing that you actually need. Make self-care a non-negotiable priority by engaging in activities that nurture your body, mind, and soul, such as exercise, artwork, healthy eating, and adequate sleep.

Learn to Set Boundaries 

To give yourself a chance in the future, you need to learn to say no to commitments that don't align with your priorities and values, and establish clear boundaries with others to protect your time and energy. Reach out to friends, family members, a life coach or therapist for support and guidance during challenging times. Talking to someone you trust can provide perspective and emotional validation. Don't hesitate to delegate tasks or ask for help when needed, rather than suffer on your own. Recognize that you don't have to do everything. Reduce exposure to digital devices, news, and social media to minimize information overload and mental clutter. If you need to, set a time limit on screen time.

Practice Gratitude

Cultivate a gratitude practice by regularly reflecting on the things you're thankful for, even amidst challenges. Gratitude can help shift your focus from what's overwhelming to what's positive in your life and you will soon feel the benefits.

Be grateful for your overwhelm and use it as a signal to pause, reflect and change course. Move towards the things that bring you joy, the things that make your heart sing, the things that when you talk about them, your eyes sparkle and you can’t get the words out fast enough. Those are the things you want more of in your life. Those things are what you were born to be doing.

Benefits

When you begin this journey towards balance, you can embrace a lifestyle that prioritizes stress reduction and yields transformative benefits. When you reduce stress and overcome overwhelm it can significantly improve your mental health, provide greater emotional resilience and a sense of inner peace. You will be able to focus, be more creative and better at solving problems. Individuals may experience improvements in sleep, immunity and overall well-being, as well as greater satisfaction, fulfilment and joy in your daily life. .

Embrace the Journey Towards Balance

In conclusion, recognizing the signs of overwhelm, understanding its root causes, and implementing effective coping strategies are pivotal steps in reclaiming balance and well-being. By prioritizing stress reduction and overwhelm management, individuals can unlock a world of transformative benefits, leading to greater resilience, fulfillment, and joy in every aspect of life. Embrace the journey towards balance with compassion, patience, and a commitment to self-care.

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