Comprehending the Feeling of Being Overwhelmed

Feeling overwhelmed is a common experience that can arise when we encounter overwhelming stress or challenges. It is characterized by a sense of being burdened by thoughts, emotions, and physical sensations that can be difficult to manage. This article delves into the signs, causes, and coping strategies for feeling overwhelmed.

Signs of Being Overwhelmed

According to clinical psychologist Sabrina Romanoff, PsyD, some common signs of being overwhelmed include:

• Irrational Thoughts: Struggling to think rationally, making problems seem inflated and your ability to handle them deflated.
• Paralysis: Experiencing a freeze response, feeling unable to function or perform even simple tasks.
• Disproportionate Reactions: Overreacting to minor stressors, such as panicking when unable to find your keys.
• Withdrawal: Isolating yourself from friends and family, feeling like they can't understand or help you.
• Pessimism: Having a negative outlook and feeling hopeless about the situation.
• Mood Changes: Experiencing anger, sadness, anxiety, or easy crying.
• Cognitive Fatigue: Feeling confused, having difficulty concentrating, making decisions, and solving problems.
• Physical Symptoms: Experiencing rapid heartbeat, difficulty breathing, dizziness, fatigue, headaches, cramps, upset stomach, or other aches and pains.

Causes of Feeling Overwhelmed

Dr. Romanoff notes that feeling overwhelmed can be caused by a precipitating stressor, an unexpected event, poor mental health, or a culmination of stressors piling up. Common causes include:

• Loss of a loved one
• Excessive workload or stressful work environment
• Financial problems
• Health concerns
• Traumatic experiences
• Environmental or political issues
• Major life changes
• Mental health conditions

Coping Strategies for Feeling Overwhelmed

Dr. Romanoff suggests several coping strategies to manage feelings of being overwhelmed:

• Change Your Perspective: Take a step back, recognize and accept your emotions and the situation. Break the rumination cycle, seek resources to solve the problem, or approach it from a different angle.
• Challenge Assumptions: Identify and articulate irrational thoughts and fears, examining them rationally to see if they hold true.
• Seek Support: Reach out to your social support network, accepting their help and validation. Talking to supportive people can provide a sense of safety and validation.
• Try Grounding Exercises: Engage in mindfulness practices, such as the 5-4-3-2-1 exercise, to ground yourself and connect with your environment, helping you to step away from overwhelming thoughts and emotions.
• See a Therapist: Therapy can help develop skills for managing feelings of being overwhelmed, understanding why you tend to have strong responses to stressors, and increasing confidence through practice.

Conclusion

Feeling overwhelmed is a common and normal response to stressors, but it can negatively impact mental and physical health if chronic. By understanding the signs, causes, and coping strategies, you can develop resilience and navigate challenging situations more effectively. If needed, seeking professional help from a therapist can provide valuable support and guidance in managing feelings of being overwhelmed.