Tackling Overwhelm: 5 Effective Strategies from a Therapist

In today's challenging world, feelings of overwhelm are increasingly prevalent. As a therapist specializing in supporting individuals of color in overcoming anxiety, depression, and trauma, I frequently encounter clients struggling with overwhelming emotions.

Understanding Overwhelm

When overwhelmed, we experience heightened agitation, difficulty making decisions, and chronic physical tension. This state hinders our ability to effectively care for ourselves and others. Yet, with the right strategies, we can mitigate overwhelm and regain a sense of control.

1. Employ Mindful Breathing: - Why: Consciously regulating our breath induces a meditative state, calming the nervous system and reducing stress and tension. - How: Practice the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Repeat this sequence six times, then take a one-minute break before repeating.

2. Address Hunger-Induced Irritability: - Why: Hunger can trigger irritability and anger due to decreased blood glucose levels. - Solution: Keep healthy snacks on hand for a quick energy boost when needed. Avoid making significant decisions or having important conversations while hungry.

3. Identify Historical Triggers: - Why: Overwhelm may be rooted in past trauma. For instance, an argument with a supervisor could recall an abusive parent. Identifying these triggers can facilitate healing and emotional regulation. - Recommendation: Seek professional support to explore these patterns and find healing pathways.

4. Seek Support from Various Sources: - Why: Feeling overwhelmed often signifies a lack of resources. Calling upon support can minimize future episodes of overwhelm. - Sources of Support: - Employee Assistance Programs: If available through your workplace, EAP services can offer support for work-related stressors. - Support Groups: Join a group focused on health stressors to connect with others who can relate to your experiences. - Asking for Help from Loved Ones: Don't hesitate to ask for support when needed.

5. Set Boundaries: - Why: Establishing boundaries helps maintain balance and prevents overwhelming feelings. Recognizing and managing stressful situations is vital. - How: Conduct a cost-benefit analysis to assess if the stress is worth the benefit. If not, set boundaries, such as limiting time spent with a challenging sibling.

Seeking Professional Assistance:

Persistent feelings of overwhelm may warrant professional guidance. Therapy can provide tools and strategies for coping with overwhelming emotions. Explore financial assistance options such as therapy funds and sliding scales.

Remember, overwhelm is common but doesn't have to define you. With the right tools and support, you can overcome it and reclaim a sense of balance and well-being.