7 Reasons Why Life Is So Overwhelming and How to Overcome It
Have you ever wondered why you get overwhelmed easily? If so, you’re not alone. In today’s busy world, with heavy workloads, tight schedules, and a constant influx of information, many people struggle with feelings of being overwhelmed which can be tiring for the mind and body.
While it’s common to feel overwhelmed now and then, there are those who frequently experience this sensation, even in response to minor stressors or challenges.
In this article, we’ll explore the various reasons for overwhelm, examine why it affects some more than others, and find practical strategies to reduce and manage this feeling.
Table of contents
What Does Feeling Overwhelmed Mean?
When you feel overwhelmed, it indicates that you’re strongly affected by an emotion or situation that you can’t deal with. In other words, it becomes too much for you to handle.
This sensation can impact different areas of your life, including your job, relationships, and personal circumstances. In fact, feeling out of control or overwhelmed is one of the predictive factors for depression.
Common symptoms of when you’re overwhelmed may include heightened stress, anxiety, a sense of being out of control, and difficulty concentrating.
Many factors that can contribute to the feeling of being overwhelmed. These may include:
- Excessive workload
- Time constraints
- Multitasking
- Financial pressures
- Health issues
- Lack of a support system
It’s also possible that your goals may overwhelm you. Sometimes we set big goals with great excitement, only to feel overwhelmed or discouraged by them.
Read more: Uncovering 7 Reasons Why Your Goals Overwhelm You»
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Why Are Some People More Prone to Get Overwhelmed?
There are many reasons why you might experience overwhelming feelings. While it’s completely normal to feel overwhelmed at times, some factors may increase vulnerability. These include:
Being Highly Sensitive
If you’re a highly sensitive person (HSP) like me, you experience the world a bit differently. As HSPs, we’re acutely aware of our surroundings, both in terms of our emotions and senses. Due to the intricate way our nervous system works, we tend to process information at a deeper level than others.
This can be a good thing, but it also means that we may easily feel overwhelmed, even in situations that might not bother someone less sensitive. Given our heightened sensitivity, the constant barrage of sounds, sights, and fast-paced activities in the world around us can quickly become too much for us.
Despite the challenges of being highly sensitive, it’s important to understand that it’s a part of who we are. Developing coping strategies that fit our unique experiences is crucial to help us navigate the world more comfortably. If you’re interested in learning how to deal with being a highly sensitive person, you can explore valuable tips shared in this article.
Lack of Support System
Having a strong support system, whether it comes from family, friends, or a community, can help you cope with stressors more effectively. During trying times, this network can offer valuable emotional, practical, and informational assistance.
Diverse perspectives within your support system can be very beneficial. Alternative viewpoints and insights may help you see challenges in a new light during difficult times.
Knowing that you have a reliable support system in times of need can reduce stress levels. The assurance that you are not alone and that there are people willing to help you can provide a sense of security and resilience when you face overwhelming situations.
Chronic Stress
Chronic stress can overwhelm your coping mechanisms, especially if experienced over a long period. The continuous activation of your body’s stress response system can make you physically and mentally exhausted. It can also disrupt the body’s balance and affect functions like inflammation and blood sugar regulation.
In response to stress, our bodies release more cortisol, an important steroid hormone, which is responsible for regulating daily functions, maintaining blood sugar levels, and acting as a powerful anti-inflammatory agent.
While cortisol provides essential energy during stressful situations, prolonged or excessive secretion can have adverse effects on both physical and mental health.
Over time, prolonged stress can heighten our sense of threat. This increased alertness can lead to strong reactions to any stressor, whether big or small, making it easier for us to feel overwhelmed.
Perfectionists
Perfectionism is characterized by setting exceptionally high standards of performance and unrealistic goals, along with overly critical self-assessments and persistent worry about making mistakes.
Striving for perfection with unattainable expectations can create undue pressure, leading to feelings of inadequacy if we fail to meet these standards.
At the root of perfectionism lies a deep fear of failure. The idea that we won’t meet personal or societal expectations can cause a lot of stress and anxiety. It is important to recognize that imperfections and mistakes are a part of life.
While there’s nothing inherently with pursuing excellence, an excessive focus on minor details can result in time-consuming efforts, and lead to feeling overwhelmed.
Depression
Did you know that women are nearly twice as likely as men to experience depression, especially during their reproductive years? Factors that might make someone more likely to feel depressed include:
- A history of depression
- Ongoing health issues
- Challenging experiences in childhood or youth
- Lack of emotional support
- Single parenthood
- A sense of having little control over one’s life
The relationship between depression and feeling overwhelmed is two-fold. Constantly feeling overwhelmed can lead to depression, and once you’re depressed, the constant sense of being overwhelmed becomes more pronounced, particularly due to low energy, fatigue, and a lack of motivation.
Depression can make even simple daily tasks feel challenging and exhausting, contributing to an ongoing sense of being overwhelmed.
If your depression persists and you find yourself struggling with feelings of being overwhelmed, you may want to seek professional support, such as therapy or counseling, to help manage depression.
Major Life Transitions
Major life transitions, such as moving, starting a new job, becoming a parent, or navigating through a breakup, often bring about significant changes. They introduce uncertainty about what lies ahead. Anything unknown to us can cause stress.
When we’re forced to adapt to new circumstances, we may need to make considerable adjustments, and these changes can contribute to feelings of overwhelm. Whether it’s the logistics of relocation, the challenges of a new professional role, the responsibilities of parenthood, or the emotional turbulence of a breakup, each transition carries its unique set of stressors.
Strategies to Reduce Feeling Overwhelmed
Dealing with overwhelm effectively means taking proactive steps in different areas of your daily life.
Below are 12 strategies on how to reduce overwhelm:
1. Declutter and Stay Organized
One of the biggest triggers for me when it comes to feeling overwhelmed is physical clutter. This is why I make it a habit to keep an organized and tidy environment to reduce these feelings.
If you’re someone who easily gets overwhelmed, then this is an important aspect for you to consider. Taking the time to declutter your living and working spaces and create a more organized environment will bring a deep sense of peace.
2. Learn to Say No
Mastering the ability to say no when needed is very important for preventing overwhelm. You need to learn to set clear boundaries, recognize your limits, and prioritize tasks. If accepting more responsibilities puts your well-being at risk, remember that it’s perfectly okay to decline.
Prioritizing self-care and maintaining a healthy balance is essential for long-term well-being.
3. Do Self-Care
Regular self-care is important for maintaining emotional resilience. Engage in activities that bring you joy, relaxation, and a sense of well-being, whether it’s reading a book, enjoying a long bath, or spending time in nature. Make self-care an integral part of your routine to support your emotional well-being.
Learn more: How to Build Self-Care Practices Into Your Daily Life»
4. Practice Meditation, Yoga, and Mindfulness
Ever since I incorporated yoga into my routine, I’ve noticed that I’m much calmer and less overwhelmed. Practices like meditation, yoga, and mindfulness play a pivotal role in calming the mind and reducing stress. They encourage you to stay present in the moment, bringing a sense of tranquility, and offering your mind a break from the daily hustle.
Read more: How to Overcome Stress and Anxiety With Ancient Practices»
5. Eat Healthy
I can’t stress enough how important eating healthy is for your mental well-being. A balanced diet, abundant in nutrients, plays a crucial role in regulating mood. Overconsumption of caffeine and sugar, on the other hand, can result in energy crashes and mood swings.
By adopting a diet that prioritizes balance and nutrition, staying well-hydrated, and moderating caffeine and sugar intake, you can positively impact both your physical and mental well-being. This, in turn, can reduce the likelihood of feeling overwhelmed.
6. Exercise
Engaging in regular exercise is a powerful stress-reducing strategy. Physical activity releases endorphins, the body’s natural mood lifters, and promotes a sense of well-being. This can help you feel less stressed and overwhelmed in your daily life.
Find an activity that you genuinely enjoy, be it walking, running, dancing, or participating in a sport. By choosing something you love, it will be easier for you to incorporate it into your routine.
7. Break Big Goals Into Smaller Steps
Tackling large, intimidating tasks can feel overwhelming. This is why it’s essential to break them down into smaller, more manageable steps. This approach not only makes the goal seem less daunting but also enables you to make steady progress and experience a sense of accomplishment.
8. Establish Daily Routines
Engaging in daily routines can bring a sense of predictability to your life. When you know what to expect from your day and have a structured schedule, it can reduce anxiety and make it easier for you to tackle daily challenges without feeling overwhelmed.
Learn more: How to Reduce Stress by Doing Daily Routines»
9. Connect With Others
As mentioned earlier, creating a support network is essential for stress management. Sharing your feelings with trusted friends, family members, or colleagues can significantly alleviate feelings of overwhelm. Connecting with others provides a valuable outlet for support and understanding during challenging times.
10. Learn to Delegate
When you feel overwhelmed, it means you’re finding a situation difficult to cope with. It’s important to recognize that you don’t have to do everything by yourself. Learn the art of delegation, whether at work or in your personal life. This approach helps lighten your load and reduces the risk of feeling overwhelmed.
11. Prioritize Sleep
A good night’s sleep plays an important role when it comes to emotional resilience. Well-rested people are better equipped to handle challenges, bounce back from setbacks, and maintain a positive outlook. In other words, quality sleep reduces the impact of stress and overwhelm.
12. Seek Professional Help
If feelings of being overwhelmed persist and impact your daily life, consider seeking professional help from a therapist or counselor. They can provide guidance, support, and coping strategies to assist you.
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Linda is the co-founder of Courier Mind and holds a Diploma in Natural Health Nutrition & Diet. Her passions include photography, personal growth, and travel, where she draws inspiration from diverse cultures and their approaches to mindset and self-discovery. She is committed to helping others set meaningful goals, overcome self-doubt, and become the best version of themselves.
