When we feel overwhelmed, we have difficulty concentrating, sorting out what is important, and making decisions based on facts.

What causes feeling overwhelmed?

We feel overwhelmed when we are unable to organize our thoughts and emotions in order to make decisions. This may be caused by too many:

Responsibilities

Distractions

Choices

Emotions

Thoughts

To-Do Items

Information

Researchers at Temple University used functional MRI to find out that the brain processes complex information in the prefrontal cortex. However, as the information increases, the activity of the brain stops. Decisions made while overloaded with information did not make sense or where not based on factual information.

It’s like when we open too many apps or windows in our computer. First the system slows down until it freezes.  Something similar happens to our mind when we feel overwhelmed. The emotions and information is too much for our brain to process.

If we are unable to process our thoughts and emotions, we may just make any choice to end the overwhelm or we may not make any decision at all.

Here are some signals that you may be overwhelmed. You may feel:

  • Anxiety
  • Nervousness
  • It’s already too late
  • Difficulty breathing
  • Stressed and tense
  • Irritable
  • Exhausted

10 Easy Steps to go from Overwhelmed to Happy

1 – Take a couple of deep breaths

Taking deep breaths calms you down. It creates space in your mind because instead of focusing on your thoughts your brain is busy following your inhales and exhales.

Researchers at Stanford University School of Medicine identified brain cells that alter the mind according to the breath. Moreover, a deep breath will tell your brain cells it’s time to relax. In addition, focusing on your breath is a good way to get your attention off your thoughts.

2 – Limit the amount of information

When we receive too much data, our brain tends to get into overdrive. Limit the amount of TV, news, emails, people who talk too much, and social media.

Furthermore, too many positive events can also be overwhelming. For instance, you may have been hired for a new job, learn that you are expecting a baby, and find out that your offer to buy a house was accepted. Even if all of these events are awesome, it may feel overwhelming for our brain when it all happens in a short period of time.

By limiting the amount of information coming in through our senses, our brain will have fewer items to ponder, consider, and decide.

A quiet place, without electronics, where you can be by yourself is a good way to limit the amount of information.

3 – Write it on paper

Get all your ideas, thoughts, and concerns out of your mind and write them on a piece of paper.

There is so much information in our brain that we have a hard time keeping track of everything. Our mental to do list seems to swirl around our mind getting us more and more confused.

In addition, if you write on a piece of paper a list of everything that is on your mind, you will clearly see all the details of your overloaded brain.

4Prioritize

Take a look at the list you just wrote. Would someone die or get hurt if you don’t do a task right away? If this is the case, take care of it as soon as possible.

Everything else can wait. 

From all the items listed ask yourself about:

  • The most important tasks
  • Essential values
  • Tasks related to your overall life goals

Prioritize and focus on the 3 most important tasks.

5 – Schedule the tasks that need to be completed

We usually feel overwhelmed by all the little things we need or want to complete in a time period that is too short.

Schedule the 3 most important tasks. In addition, make sure that you have enough time to get them done without time constraints. Given your current circumstances, what are realistic expectations?

6 – Spend time alone

Try walking at a park, meditating, exercising, or doing a quiet activity to give your brain some air and space to rewire. Do an activity that calms you. This is usually something you do physically without interacting with others such as cleaning, gardening, decluttering, fixing an appliance, etc.

7 – Be mindful

Focus and complete one task at a time. Use your senses to guide you toward staying present. Here are some tips on how to be mindful.

8 – Say No

Don’t try to be overly nice by saying “yes” to every request. Make sure you have enough time and energy to complete the tasks.

This is to say, we underestimate the time and energy that certain projects will take. Babysitting for 2 hours may easily turn into 4 hours or organizing a birthday party may turn into an overwhelming task.

If in doubt, say no. You always can offer your help later if you have extra time.

9 – Self-love

What are some ways that you can show yourself some love?

Could you listen to your favorite music?

Could you exercise?

Be nice to yourself by respecting your feelings, emotions, and moods. It’s OK to feel overwhelmed. 

10 – Put your life in context

If you look at your life from the outside, what do you see?

What are you trying to accomplish with your life? 

What are your goals?

Taking a step back and observing our life from a distance allows us to better understand our current circumstances and decide if we are on the right track or if changes are necessary.

Keep these strategies handy for next time you feel overwhelmed.

How do you deal with feeling overwhelmed? 

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