How to Change Your Thoughts to Feel Less Overwhelmed
This week, I had one of those moments where everything felt like too much. Maybe you’ve had those days too—the kind where you feel overwhelmed but can’t even put into words what’s wrong. For me, it started with the mountain of tasks waiting to be done.
As a therapist, I’ve learned a lot about how our emotions work. But I also practice these techniques in my own life because they make such a difference. One key thing I’ve learned—and often teach—is how much our thoughts can drive and intensify our feelings. Once I realized this, I developed a simple process that helps me and my clients regain control.
What I Did When I Felt Overwhelmed
Here’s a step-by-step approach I’ve found incredibly helpful:
- Feel It Without Judging It
Start by naming and accepting the feeling. For me, it was “I feel overwhelmed.” This step is powerful. It removes some of the pressure to push the emotion aside, or wanting to get rid of it. - Find the Thought Behind the Feeling
Often, a thought is exaggerating the intensity of what I’m feeling. I paused and asked myself, “What thought is making me feel like this?” I realized my mind was saying: “I’ll never get everything done, and it’s going to spiral out of control.” - Change the Thought or self-talk
I decided to replace that unhelpful thought. I chose one that felt more balanced. It was the anti-dote:
“I don’t need to do everything at once. I can focus on one thing. That’s enough for now.” - Take One Small Action
To reinforce the new thought, I took a small step. I started with one easy task on my list, just to create some momentum.
Why This Works
When we’re overwhelmed, it’s not just the tasks causing the feeling; it’s the thoughts about them that amplifies the feeling. Identifying and shifting those thoughts can take the edge off, making the feelings and tasks more manageable.
A Simple Metaphor to bear in mind: The Cloudy Sky
Think of your overwhelming emotions like a cloudy sky. The clouds are heavy, and it feels like a storm is coming. But when you change the thought that accompanies the feeling, the wind gently pushes the clouds apart. This allows some sunlight to get through. One by one, the sky becomes clearer, and things don’t feel so overwhelming.
My New Mantra:
Here’s something I say to myself.
“What thought is making my feeling worst? Change the thought, change the feeling.”
It’s a reminder that I have more power to pause, breathe and think when emotions start to take over.
How to feel calmer in stressful situations. Try It Yourself
If you’re feeling overwhelmed, here’s something i found helpful:
- Notice the feeling and accept it without judgment. Say: “It’s of all right for the to feel this way. I will pass as usual. I chose to take a few breaths to regain clarity'”
- Ask yourself: “What thought is making this worse?”
- Change the thought to something more helpful or balanced. Ask yourself: “What the antidote thought?”
- Take one small step to reinforce the new thought and to the result.
How to Deal with Feeling Overwhelmed: Essential Mental Health Tips
Feeling overwhelmed is something we all experience from time to time. Whether it’s juggling responsibilities at work, home, or life in general, it can leave you feeling stuck and powerless. Here’s a comprehensive guide to understanding and managing overwhelm effectively.
Understanding the Feeling of Overwhelm
What Does It Mean to Feel Overwhelmed?
Feeling overwhelmed is the emotional response to having too much to handle at once. It’s often accompanied by feelings of powerlessness, confusion, and even panic. Imagine trying to hold too many things in your hands; eventually, something will drop.
What Are the Common Triggers of Overwhelm?
- Work pressures: Deadlines and high expectations.
- Personal responsibilities: Caring for others, managing finances, or maintaining relationships.
- Life changes: Moving, illness, or major transitions.
- Perfectionism: Trying to do everything perfectly can add unnecessary pressure.
How Does Feeling Overwhelmed Affect Your Mental Health?
Overwhelm can lead to stress, anxiety, and even burnout. It can also disrupt sleep, lower your ability to focus, and affect decision-making. Long-term overwhelm may increase your risk of depression and physical health problems.
Recognizing the Signs of Being Overwhelmed
What Physical Symptoms Show Overwhelm?
- Headaches
- Fatigue or low energy
- Muscle tension or body aches
- Rapid heartbeat
How Can Emotional Responses Signal Overwhelm?
- Irritability or frustration
- Difficulty concentrating
- Feeling tearful or on edge
- A sense of hopelessness
Why Is It Important to Acknowledge These Signs?
Acknowledging these signs helps to intervene early and take steps to regain balance before it is too late. Ignoring them can lead to chronic stress and more significant mental health challenges.
Effective Strategies for Managing Overwhelm
What Are Some Immediate Techniques to Reduce Overwhelm?
- Deep breathing: Take slow, deep breaths to calm your nervous system. Practice 7 / 11 breathing.
- Grounding exercises: Focus on your surroundings or use the 5-4-3-2-1 technique to center yourself.
- Break tasks into smaller steps: Focus on one manageable action at a time.
How Can Mindfulness and Meditation Help?
Mindfulness helps you focus on the current moment without judgment. Meditation trains your brain to manage stress and prevent spiraling thoughts. Even five minutes a day can make a difference.
What Role Does Time Management Play in Feeling Overwhelmed?
Time management reduces the chaos. Tools like to-do lists, planners, or apps can help you prioritize and delegate. The goal is to focus on what’s essential rather than trying to do everything. Each person will need a tool that works for them.
Building Long-Term Resilience Against Overwhelm
What Lifestyle Changes Can Reduce Overwhelm Over Time?
- Exercise regularly: Physical activity releases endorphins, which combat stress.
- Get quality sleep: A well-rested mind is more resilient.
- Eat a balanced diet: Proper nutrition supports mental clarity and energy.
How Can You Create a Support System?
Share your feelings with trusted friends or family. A strong support network can provide perspective and practical help.
Why Is Self-Care Crucial for Managing Overwhelm?
Self-care replenishes your energy and prevents burnout. Whether it’s a hobby, quiet time, or a simple walk, self-care should be a non-negotiable part of your routine.
When to Seek Professional Help
How Do You Know If It’s Time to Consult a Therapist?
If overwhelm is persistent, interferes with daily life, or leads to feelings of despair, seeking professional help is essential.
What Are the Benefits of Professional Support?
A therapist can explain more in depth the process of overwhelm, show you tools tailored to your needs. They help you understand the root causes of overwhelm. They also teach effective coping mechanisms.
How Can Therapy Help You Develop Coping Mechanisms?
Therapy focuses on identifying unhelpful thought patterns, managing emotions, and building resilience to stress. Approaches like Human Givens therapy or cognitive-behavioral therapy (CBT) are particularly effective.
Conclusion: Embracing a Healthier Mindset
How Can You Shift Your Perspective on Overwhelm?
Remember, overwhelm is a signal—not a permanent state. It’s an opportunity to pause, reevaluate, and make changes.
What Are the First Steps You Can Take Today?
Start by identifying one overwhelming feeling and the thought behind it. Replace the thought with something more helpful, like “I can do one small thing at a time.”
How Can You Continue to Foster Your Mental Well-Being?
Incorporate daily habits like mindfulness, gratitude, and self-care. With time and practice, you’ll build resilience and feel more in control.
This simple process has been a game-changer for me, both personally and professionally. I’d love to hear if it works for you, too. Drop a comment or send me a message. Share your experience!
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