Conquering the Chaos: How to Deal with Overwhelm

We’ve all been there…

 

To-do lists that stretch a mile long, deadlines looming like storm clouds, and a constant feeling of being pulled in a million directions. Sometimes it can feel like its all to much.

Overwhelm is not easy to experience and it is a common experience, but it doesn’t have to rule your life. Thankfully there are some simple strategies and techniques that can help you regain control and navigate the chaos with a calmer mind.

Let’s explore some ways to manage and overcome situation when they feel like they are taking over.

 
CBT for the Win

Cognitive Behavioural Therapy (CBT) offers a powerful toolkit for managing overwhelm. CBT helps with feeling overwhelmed by teaching you how to spot and change negative thoughts, making stress feel more manageable.

Here are a few key techniques you can try:

  • Identify Your Triggers: What situations or thoughts typically trigger your overwhelm? Is it a messy workspace, a packed social calendar, or specific work projects? Once you know your triggers, you can develop strategies for avoiding or managing them.

 

  • Challenge Negative Thoughts: Overwhelm often fuels negative self-talk. When you find yourself thinking “I can’t handle this” or “Everything’s going wrong,” challenge those thoughts. Are they truly realistic? Could you reframe them into more empowering statements?

 

  • Break Down the Mountain: Big, looming tasks are overwhelming. Break them down into smaller, more manageable steps. This creates a clear action plan and makes the overall goal seem less daunting.

 

Additional Coping Strategies

While CBT is a powerful tool, it’s not the only resource at your disposal.

When feelings of overwhelm strike you can try the following ideas:

  • Embrace Nature: Studies show spending time in nature can significantly reduce stress and improve mood. Take a walk in the park, have a picnic outdoors, or simply sit in your garden and soak up the fresh air. It may feel like going out for a walk when you’re overwhelmed is just another thing on the list but after just 20 minutes I feel invigorated, my thinking is clearer and my mood is elevated. Give it a try!

 

  • Journaling for Clarity: Putting pen to paper can be incredibly cathartic. Use journaling to unpack your overwhelm, explore your thoughts and feelings, and brainstorm solutions. If you are not sure where to start with this I recommend the “90 days of self-discovery journal.” It is full of journaling prompts to help you explore your inner thoughts and CBT worksheets to encourage personal growth and self-development in many areas of life.

         You can find the 90 days of self-discovery journal here.

 

  • The Power of “No”: It’s okay to say no! Don’t be afraid to decline requests that add to your burden. It’s important to prioritize your well-being and set healthy boundaries and sometimes that means saying no.

 

  • Self-Care is Not Selfish: Make time for activities that nourish your soul. Whether it’s reading a good book, taking a relaxing bath, or spending time with loved ones, make time in your busy life for self-care to recharge your mind and body. 

 

  • Mindfulness Matters: Techniques like meditation and deep breathing can be incredibly effective in calming a racing mind and promoting a sense of peace. There are tons of free guided meditations available online to get you started.

 

Remember, feeling overwhelmed is a totally normal human feeling that we all experience at times. By making use of the tools and techniques I’ve mentioned above, you can learn to manage your stress, regain control, and navigate life’s challenges with greater ease.

 

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