We’re all balancing different responsibilities - work, studying, chores, caring for others - and sometimes, it can all get a bit much. When life is particularly chaotic and we feel under a lot of pressure, this can cause stress, and when feelings of stress pile up, we may become overwhelmed.
Although stress is an inevitable part of life, it’s important that we manage our stress levels so that they don’t get out of hand. Too much stress for prolonged periods can lead to anxiety symptoms, like worry and irritability. If we become overwhelmed with stress, this can affect our mind, body and behaviour. We may feel unable to cope or experience burnout.
April is Stress Awareness Month, hosted by the Stress Management Society. This year, the theme is #LittleByLittle, which highlights how even the smallest acts of self-care and relaxation each day can have a big impact on our wellbeing over time. Learning how to prevent and manage feelings of stress can stop them from spiralling out of control.
What does overwhelm look like?
While the way that people react to pressure isn’t always the same, and different people can tolerate different levels of stress, if you’re feeling overwhelmed, you may experience:
How to manage feeling overwhelmed
When we’re used to feeling stressed, we may not notice the pressure that we’re under. That’s why it’s important to take the time to check in with ourselves - are we worrying more than usual, struggling to sleep or avoiding certain tasks? The earlier that we become aware of how we’re feeling, the sooner that we can manage our stressors before they overwhelm us.
Talking about our feelings can help us to feel less alone. There’s a good feeling that comes from getting something out in the open and being listened to. It also gives us the opportunity to let out our emotions and process our thoughts, so that we can come up with solutions.
Do you struggle to say no to things, even when you don’t have the time or energy? When we constantly put the needs or feelings of others ahead of our own, this can cause overwhelm. This is why boundaries are important; setting boundaries helps us to prioritise our own needs, and by communicating these boundaries to others, we set clear expectations of ourselves so that they don’t ask too much of us. Read more about boundaries.
Making time to look after ourselves both physically and mentally is essential when it comes to managing our stress levels. Filling our daily routine with things like balanced meals, exercise, spending time outdoors and getting plenty of sleep can make a big difference to how we feel. Activities that allow us to pause and unwind can also benefit our mental health, for example, meditation, journalling or breathing exercises.
When we’ve got a lot going on, it can be hard to stay on top of everything - we might get behind on messages, double-book ourselves or forget a birthday, and so on. While it can be tempting to become self-critical, it’s important that we show ourselves compassion. No one is on their a-game all the time, and ‘our best’ changes depending on what is happening in our lives. Learn how to be a better friend to yourself here.
If you feel overwhelmed with stress and unable to manage, you may want to explore the option of talking therapy. Cognitive Behavioural Therapy (CBT) helps to challenge your ways of thinking and give you the tools to stay in control of your mental health. At ieso, we offer online CBT where you can ‘speak’ to a therapist by typing back and forth. Our service is confidential and non-judgemental. Find out more about what we do.
Mental health affects us all. This means it's essential that mental health services are equally available to everyone, everywhere. This World Mental Health Day, 10th October, we explore the right to access care.
This week is National Work Life Week, a campaign led by the charity, Working Families, to get people talking about wellbeing at work and work-life balance.
Have you noticed a change in a friend or family member’s behaviour or mindset? Maybe they’re isolating themselves, worrying more than usual or acting erratically. Here are some tips on how you can support them.