7 Things to Remember When You Feel 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.

 

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 is time to learn how to deal with them. 

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. Instead, take these steps to help you deal with those constant feelings of overwhelm: 

• 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. 

• 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.

• 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.

• 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.

• 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.

• 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.

6 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: 

• 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.

• Reframe Your Feelings: You will probably be full of negative thoughts and emotions. Instead of giving in to anger or hopelessness, replace it with empowerment and determination to tackle what is before you.

• 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. 

• 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.

• 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.

• 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.

Breaking Bad Habits: 5 Effective Steps to Overcome Negative Patterns

If you are fully aware that something is bad for you, why is it so difficult to stop? 70% of smokers report that they want to quit. People who abuse alcohol or drugs struggle to break free of their control over their lives. Many people carry unhealthy weight that could be lost if they exercised more and ate right. Why do so many people have trouble overcoming these negative patterns? 

 

Scientists funded by the National Institutes of Health (NIH) are searching for the answer to that question. They study what happens in our brains while habits are forming. They have discovered clues to why our bad habits are hard to overcome. They are working on strategies that will help us make changes we need to make in our lives. 

 

Here are 5 effective steps for overcoming negative patterns and breaking bad habits:

1. Understand that Success Won’t be a Straight Line

 

As you begin trying to change, you will find setbacks and bumps in the road. They are parts of the important process of developing lasting change. You are your own worst critic, and you may view anything less than complete success as a failure. 

 

It may help to take the perspective of a third person and react as you would to a friend trying to change, instead of yourself. You would be reassuring and kind, rather than critical. Allow yourself the same treatment. 

2. Make an Achievable Game Plan

 

Start your journey with a game plan you can achieve. Just thinking about change isn’t normally enough to overcome negative patterns. Instead, use a journal – or your phone, or paper – and start with a plan. 

 

Gain some introspection into the changes you want to make. Consider:

• What is your main goal?

• Why is that goal one you want to achieve?

• Can you set smaller goals to help you reach the main goal?

• What things trigger your bad habit?

• What setbacks do you foresee?

• What types of coping strategies can help you deal with your triggers and your setbacks?

• What type of support system is available for you?

• How will you be tracking challenges and progress?

3. Keep Changes Simple

 

The reason it’s difficult to break your bad habits is that they are already automatic and easy. New behaviors are harder to adopt. Your brain has not yet taken them on. When you make your new goal behaviors simple, it helps in integrating them into your brain’s autopilot routines.

4. Practice Mindfulness

 

Mindfulness will assist you to develop an awareness of your thoughts, your feelings, and your actions. Simply observe the impulses related to your bad habits without reacting to them or judging them. 

 

As you develop awareness of your routine behaviors and those triggers that cause them, you can consider other available options, like not acting on your urges or avoiding cues that cause you to remember bad habits. 

 

Practicing consistent mindfulness will also help you in noticing ways in which your habits affect your life on a daily basis. As you begin recognizing those effects, it helps you to feel driven to change the bad habits. 

5. Cut Out Your Triggers

 

Cut as many triggers as you can from your life. If you usually smoke when drinking, don’t drink alcohol. If you eat whatever cookies you have in your house, throw them away. Make it easier to break your bad habits by avoiding whatever causes them. 

Conclusion

 

Once you have broken a bad habit, what’s the next step? You need to plan to prevent any relapse. Bad habits are difficult to break, and it will usually take multiple attempts to change. Remember to be compassionate with yourself, so you won’t give up when you encounter a setback or roadblock. That makes success much more probable.

References

 

https://www.healthline.com/health/how-to-break-a-habit#be-mindful

 

https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-to-break-bad-habits-and-change-behaviors

 

https://www.health.harvard.edu/blog/how-to-break-a-bad-habit-202205022736

 

https://health.clevelandclinic.org/how-to-break-bad-habits

 

6 Things to Do When You Get Bad News

The first several minutes after you hear bad news can whirl you around like a tornado. Your mind spins and you can barely even catch a breath. If someone is speaking the news to you, your pounding heart may begin to drown them out. It’s just too much. 

There are good ways to handle bad news, and I will share these tips with you in this article. Try them and see if you don’t recover more quickly from bad news. 

Steady Your Breathing and Don’t Allow Yourself to Panic

 

When you get bad news, it sucks the life right out of you. Don’t panic. Instead, pause and take a few deep breaths. Center yourself. Take a walk as this can help ground you and calm you down. This will give you clarity and the energy to keep moving forward. 

Don’t Avoid the Negative Emotions You Feel, but Don’t Let Them Overwhelm You

 

Attempting to avoid negative feelings may cause more harm than good. Allow yourself to feel the negative emotions as a natural reaction. Emotions are not your enemy. Let yourself react in whatever way it will, as far as emotions go. 

 

Healthy versus unhealthy emotional reactions include:

 

• Healthy: My heart is heavy, and I feel sad.

• Unhealthy: My life as I know it is over. We’re doomed.

• Healthy: I’m angry about this news.

• Unhealthy: Screw life, let’s just give up.

 

Concentrate on Your Physical Well-Being

 

Keeping your calm and maintaining your perspective depends largely on your physical well-being. Try to be as kind as possible to yourself when experiencing bad news. Get sufficient exercise and sleep and avoid taking drugs or drinking alcohol in excess. 

Reach Out to Others for Reassurance and Advice

 

When you feel overwhelmed, vulnerable and threatened, it’s natural to reach out to someone in your social network for reassurance, advice or a fresh perspective. Be sure to choose a person who will listen to your feelings and know positive ways to respond. You don’t want to choose someone who will make you feel worse.

 

Being with other people will allow you to more easily work through your feelings and thoughts, to regain a calm perspective. You can also enjoy engaging in painting, writing or spending quality time out in the natural world. 

Put Everything in Perspective

 

If you tend to hold onto negative feelings for too long, reach inside and attempt to put the situation into proper perspective. Accept good aspects as well as bad ones, in the situation. 

 

Write down things you feel grateful for and remind yourself about the things that are most important to you. This helps you to realize that it’s not really the end of the world just because you’ve received bad news. 

Develop an Action Plan

 

Draw up a plan of how to get your life back on track if the bad news has affected parts of your personal life. Set a deadline when you want to be fully back on track, and no longer dwelling on bad news. 

 

Only use practical plans in moving forward. This creates new opportunities to discover fresh ideas based on those plans. You’ll appreciate the planning when you’re back on track mentally and physically. 

Conclusion

 

The framework created by these positive reactions to bad news will help you to triage whatever the rest of this year and beyond will bring. No one is perfect in their responses to bad news but striving to confront the negative feelings and ideas that directly bother you is much better than allowing them to fester.

 

Ask for help whenever you need it from a trusted person, to help yourself in healing sooner and not later.

Reference

 

How to Cope With Bad News | Psychology Today

 

Stress And Mental Health: 7 Things You Need to Know

Stress can impact your mental health in a variety of ways. Understanding how stress can both positively and negatively impact mental health can help you gauge whether or not you need to seek assistance or find new methods for managing your stress levels effectively.

 

Yes, some stress is good for you. Too much stress can cause issues.

 

Health experts at Summa Health explain that “a little bit of stress is inevitable, but oftentimes that’s a good thing.” Yes, some stress can be good for your overall well-being! 

 

For example, in small doses, stress can serve as a motivator. This is the kind of stress that motivates you to pay bills on time, attend classes, try your best at work, attend your appointments, and tackle household projects. This stress is typically alleviated once the “to-do” item gets crossed off your list. These small accomplishments are good for your mental health, too – it feels good to know you’re caught up. 

 

The real issues lie in prolonged stress that doesn’t get alleviated. 

 

You can experience short-term and long-term “bad” stress.

 

Summa Health’s mental health experts say that while some short-term stress can be beneficial (see above), there are types of short-term and long-term stress that can cause mental health issues. 

 

For example, Summa Health explains that the types of “bad” stress are those that leave you feeling…

 

• Anxious

• Confused or “foggy brained”

• Tired

• Unable to focus 

• Like your performance levels are low 

 

Prolonged stress is a direct contributor to the formation of mental health issues.

 

There are many reasons why mental health issues can form. The Center for Addiction and Mental Health explains that prolonged stress can be a direct contributor to a number of mental health conditions, such as anxiety disorders and depression.

 

The CAMH explains how “stress is the result of brain chemicals, called hormones, surging through the body. These hormones make people sweat, breathe quicker, tense their muscles and prepare to take action. 

 

When this happens, a person's built-in alarm system – their “fight-or-flight” response – becomes activated to protect them.” In small doses, this is helpful. However, when this cycle is constantly activated, it can lead to serious changes in brain chemistry, impacting mental health. 

 

Stress-related issues are exacerbated when “fight or flight” cycles aren’t completed.

 

Harvard Medical School describes the importance of having a “fight or flight” response in stressful situations. The cycle begins when someone experiences stressful stimuli. After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands. These glands respond by pumping the hormone epinephrine (also known as adrenaline) into the bloodstream.

 

This is helpful because it encourages you to act (or run, hence the “flight”) in the face of a stressor, which can save your life. However, when everyday life situations cause you to continually find yourself in “fight or flight” mode, you never actually complete the cycle. Instead of finding yourself back to safety, your stress triggers the cycle to begin again immediately. Over time, this can lead to big mental health impacts.

 

Unchecked stress can lead to even more stress, causing further strain on mental health. 

 

Unchecked stress often begets more stress. The National Institute of Mental Health explains how “if that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems.” 

 

If you allow your stress to snowball and turn into anxiety, you could find yourself dealing with an even larger issue than you originally faced. This is why learning how to manage stress is crucial. Without proper management techniques, stress can run rampant on your mental health.

 

There are lifestyle adjustments you can make to lessen the impact of stress on your mental health.

 

Fortunately, stress doesn’t have to rule over your life. The CAMH explains that there are a variety of ways people can combat the negative impacts of stress on their mental health, including…

 

• Eating well

• Getting enough sleep

• Prioritizing self-care and leisure time

• Limiting alcohol and caffeine consumption

• Prioritizing, organizing and delegating tasks

• Seeking support from family and friends

• Attending a support group or stress management program, consulting a health care professional or accessing self-help materials

 

Mental health professionals can help you learn how to cope with stress like a pro.

 

Sometimes, stress can feel like too much to handle alone – especially if you’ve recently experienced a particularly difficult life event or have been dealing with stress for a long time. In times like these, reaching out to a trained mental health professional is essential. 

 

The National Institute of Mental Health explains how “if you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional.” These mental health professionals will know how to best tackle your stress issues, whether that is through therapy, medication, or a combination of the two.

References

 

https://www.summahealth.org/flourish/entries/2021/01/stress-management-how-to-tell-the-difference-between-good-and-bad-stress#:~:text=A%20little%20bit%20of%20stress,smarter%2C%20happier%20and%20healthier%20person

 

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress

 

https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

 

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

 

The Influence Of Positivity: Fostering Optimism In Challenging Times

Just when we are sailing smoothly through life, something unexpected comes along and throws us into a downward spiral. Terrible accidents, job loss, illness, the challenges of aging, or the loss of a loved one all can hit us hard personally. On a broader scope, the age in which we live has more violent crime, unemployment, social and political unrest, and economic hardships, draining our ability to cope. 

 

However, even in distressing circumstances, you can learn to approach life with optimism. Science has shown that people tend to bounce back when faced with significant life stressors.

 

The Difference Between Positivity and Optimism

Oxford Languages defines optimism as “Hopefulness and confidence about the future or the successful outcome of something.” In contrast, positivity is “The quality, character, or fact of being positive.”

 

In other words, optimism is anticipating positive outcomes in the future, whereas positivity is how we react to situations. An optimistic outlook helps us to foster positivity.

 

The Importance and Benefits of Optimism

Multiple studies were conducted to evaluate the links between optimism and psychological coping. The broaden-and-build theory (Fredrickson, 1998, 2001) found that optimistic feelings are helpful. "Experiences of positive emotions during times of stress prompt individuals to pursue novel and creative thoughts and actions.” 

 

Research by Johns Hopkins expert Lisa R. Yanek, M.P.H., and her colleagues found that people prone to heart disease who had an optimistic viewpoint were “13% less likely than their negative counterparts to have a heart attack or other coronary event.”

 

There are many other benefits to being optimistic, including:

 

• Reduced Risk of Depression: Studies show that positive people have better mental health, lowering the risk and severity of depression.

• Healthier Lifestyle: Optimistic people typically make healthy choices such as eating nutritious foods, exercising, and getting sufficient sleep.

• Longer Lifespan: Those who are optimistic tend to have good health and live longer than pessimistic people.

• Better Coping: Optimistic people handle stress better and recognize that hardships are only temporary.

 

How Do I Become More Optimistic?

Adjust Your Mindset

 

A mindset is how people perceive themselves and their beliefs, contributing to their attitudes and behavior. “By understanding, adapting and shifting your mindset, you can improve your health, decrease your stress and become more resilient to life’s challenges.” You can learn to shift your mindset by practicing positive self-talk and daily positive affirmations.

 

• Positive Self-Talk: Self-talk is the inner discussion or thoughts we all have; our thoughts can be positive or negative. As humans, when faced with hardships, we tend to blame ourselves. For example, if you were laid off from work, you might think, “What did I do wrong?” or “I really messed up.” Instead, replace the negative thoughts with optimistic ones, such as “I have the skills to find an exciting new career.”

• Daily Positive Affirmations: Improve your self-esteem and positivity by practicing daily affirmations, which are things we say to ourselves to acknowledge our self-worth, such as: "I choose to be happy today." or "I am optimistic."

 

Socialize with Positive People

 

When you interact with optimistic people, you tend to become more optimistic. You can learn from other people and have a great support system. You can meet people by taking a class, joining a group or club, attending church, or volunteering.

 

• Practice Acceptance: Experiencing negative and positive emotions is part of life. Accepting and valuing everything that happens is essential as it will improve your coping ability during difficult times. An optimistic person will look at challenging times as lessons learned for the future.

 

Live a Healthy Lifestyle

 

Strive to eat unprocessed, nutritious foods such as fruits and vegetables, lean proteins, whole grains, and fish. Exercise for at least 30 minutes daily to reduce stress, improve strength, and lift your mood. Choose a form of exercise you enjoy, such as walking or riding a bicycle.

 

Laughter is Good Medicine

 

Laughter increases your oxygen-rich air intake, stimulating organs such as the heart and lungs. It releases endorphins, a “feel-good” hormone. Indulge in fun activities that make you laugh, and always try to find the humor in things.

 

Conclusion

Optimism is important for our mental and physical health and well-being. Being positive can reduce the risk of depression, improve our coping abilities, and contribute to a longer lifespan. Optimism is essential for our personal growth. When we are optimistic, we approach life’s challenging times with positivity and confidence.

 

References

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132556/

 

https://www.hopkinsmedicine.org/profiles/details/lisa-yanek 

http://www.huffingtonpost.com/2013/07/11/cheerful-heart-attack-risk-happy-well-being_n_3575548.html 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2894461/ 

https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/ 

https://hbsp.harvard.edu/inspiring-minds/how-to-stay-optimistic-when-so-much-is-still-unclear 

https://greatergood.berkeley.edu/article/item/how_to_prime_your_mind_for_optimism 

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

https://www.healthline.com/health/mental-health/self-talk 

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456