6 Ways to Cope When You Are Feeling Overwhelmed

2020 has been a roller coast of a year for many, including myself!  It was the year of big plans, changes, and aspirations all squashed due to the pandemic, and the many challenges and alterations it brought to life.  The minute we seem to get answers or figure out a routine in this new normal, something changes, and we must pivot and draft a new plan of how to function in a new way of life.  Trying to manage within a pandemic can be very overwhelming.  On top of worrying about normal problems and life issues, there are now bigger matters at hand, most of which we do not have concrete answers to.  Not knowing or having a plan of action can cause us to feel emotionally overwhelmed and fear the worst.  These feelings are normal and can be addressed and worked on.  However sometimes they become overbearing, feeling like the weight of the world is on your shoulders.  Let’s discuss 6 ways to best move forward when those feelings begin to take over and it feels like you against the world with no end in sight.  Always remember that your mental health is important, and it is okay to pause in life to get yourself back on track.

1.     Make a list! Try getting a new perspective on what is causing you to feel so overwhelmed.  By writing your worries down, you can see them for what they are.  Try listing them in order of what you feel is most worrisome. Worries such “Can I safely go to the grocery store?” all way down to smaller concerns such as “I still need to do the dishes from lunch!” Once you can see what your worries are, you can begin to map out if there is a course of action, and if so, what that is.  This blog addresses how to figure out if something is within your control or not, and then how to tackle them.  Some of the issues that concern us have a solution to them, whereas some worries simply are out of our control and all we can do is continue to move forward and trying for the best.

2.     Get a change of scenery.  Sometimes when we are in the same place for too long our thoughts can begin to spiral. You are sitting in the office worried about your boss’s thoughts on a project you submitted, or if you got that new job you interviewed for last week.  For some of these worries, you cannot change the outcome, so try a change of scenery.  Go for a walk or get some fresh air, grab coffee with a friend, or simply do something for yourself. 

3.     Set your priorities. It is understandable that some of that feeling of being overwhelmed may be from trying to take on the world.  It is okay to say no.  You know your own limits and what you are capable of in a days’ time.  So, go ahead and buy those cookies instead of making them for your child’s class party, or tell that co-worker that dinner and drinks will have to wait until another time.  It is important to remember the difference between what is urgent and what is important (watch Amanda’s video here!).  There are tasks that may be urgent but are not important and can wait until you catch your breath. 

4.     Call a friend.  When you get stuck in your head and your thoughts are spinning, take a minute and call a loved one or friend that can help you see your worry from another point of view.  Sometimes we end up worrying and making problems bigger than they need to be.  Having someone give you their perspective can help you to see what is causing the overwhelm for what it is.  Cannot call a friend?  Try imagining that someone comes to you with a problem that you are worrying about.  How would you tell them to handle the situation or if it is worth being so concerned about?  Stepping out of the situation can also provide an alternative point of view that might give you an idea of how to solve your problem, or move on from it, that you didn’t see within your worry.

5.     Let go of unrealistic expectations.  Some of those feelings of anxiety and anxiousness that come with being overwhelmed are due to our constant need for more.  We want the better job, the perfect relationship, to be the best parent, which are all realistic goals but maybe not at the same time.  Set realistic expectations for yourself and try to find the best balance between all the areas you wish to improve upon.  Everything in life takes time, so make sure to set realistic and obtainable goals for yourself.

6.     Take care of you.  When we are feeling overwhelmed, we are typically burnt out and have met our limits.  Take some time for yourself to reset, sleep in or plan to eat better.  Focus on self care, and work on recharging yourself.  When you take care of yourself you feel better, which allows for better decision making and the ability to handle problems with a clearer mind.  Don’t underestimate the importance of self care!

If you find still feel overwhelmed, and find you could use a little extra support, please reach out to our office. The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Request An Appointment here.