top of page

Feeling Overwhelmed? Research- Backed Tips On Dealing With Stress

It's challenging to maintain focus and take deliberate action when there are so many things competing for your attention. When nothing appears to go right, you may regain your composure and concentration by learning techniques for dealing with feelings of overwhelm.

It's important to respond appropriately to stress; sometimes it's a healthy challenge to your status quo.

This article will teach you how to deal with stress, maintain your emotional health, and even use it as a driving force to improve other areas of your life.

The way out of feeling completely engulfed.

Deep exploration often elicits feelings of panic due to the unknown.

When too much is occurring that seems beyond of our control, we frequently feel overwhelmed. So many unexpected things can happen all at once in life, making it easy to get overwhelmed by anxiety and stressed out.

The mind becomes clouded by too much information.

It's the stress reaction interfering with your capacity to concentrate and think effectively while you're feeling overwhelmed.

Change and difficulty make it impossible to know what will occur or if we will be successful.

If you've ever been completely overloaded, you know how much it may cloud your judgment and make it difficult to take the next logical step. Irrational thinking leads to illogical actions, like a chain reaction.

At its worst, it may make us feel overwhelmed and unable to give our all. Simple, everyday activities seem unattainable.

There are several stimuli that might cause this state. Mental stressors might include things like being unable to see the big picture, having too much knowledge, or having experienced trauma.

A hostile employer or an excessive workload might contribute to feelings of being swamped on the job.

Illness, injury, or lack of sleep are all physical stresses that can contribute to feelings of being overwhelmed.

Physical or mental, both are equally overwhelming. The physical effects of stress are universal.

The key is learning how to deal with feelings of helplessness.

There are times when being overwhelmed is beneficial.

Despite how bad it may seem, stress really serves a purpose and sometimes even aids us. Think about whether you've ever gone through the following:

The reception at our big opening was overwhelmingly good.

When my father died away, my staff exhibited such compassion and understanding, and I was moved to tears.

Filled to the brim with good feelings

When you make true connections with other people or see acts of generosity, admiration, and inquiry, positive feelings such as love and gratitude may overwhelm you.

There are times and places where a little stress is exactly what we need to function at our best. The latest epidemic caused worry for many people. The tidal wave of that time:

  • compelled many of us to evaluate our priorities and choose what was most important.

  • inspired many to provide a hand to their loved ones and the people around them.

  • produced a worldwide effort of unparalleled medical and scientific cooperation.

Maybe you're here today because you've experienced the unpleasantness of being overwhelmed and want to take action in response; if so, that's cause for celebration!

When you feel like life is overwhelming you, I know the anguish and worry that comes with it. By shifting your perspective, I hope to assist you begin relieving some of that strain.

Don't automatically assume that feeling overwhelmed means you can't perform at your best. It may also serve as a learning tool and inspiration to take charge of your life and make the necessary adjustments.

Painful overabundance

It might feel like you're in the middle of a sea of terror when you give in to feelings of overwhelmingness. It's like attempting to swim without any landmarks to help you out, like a beach.

Think about how it feels to be overwhelmed in a bad way:

The level of competition was so high that we were eventually forced to give up our market share.

He was ecstatic to be in a position of leadership, but he rapidly exhausted his staff with too many demands.

The quantity of things I have to do today is staggering.

Feeling overwhelmed and close down

When something finally gives or a dam bursts, that's the moment when overwhelming feelings set in. It causes the body to go into "fight, flight, or freeze" mode. We're in full-on panic mode now. When stress levels are high, it's easy to zone out.

In addition, the body might have false positive reactions, as noted by Harvard Health. Whether or whether we are in imminent danger, the body will react with the same stress reaction. This occurs in a wide variety of non-life threatening conditions, including traffic congestion, stress at work, and family problems. (Familiar, right?)

What physiological changes occur while you're feeling stressed

To overcome feelings of being overwhelmed, one must first identify what triggers them. Understanding the physiological effects of stress allows us to regain agency and master techniques for dealing with its overwhelming effects.

That way, when we do implement a solution, we'll be using methods that are effective against overwhelm's unique blend of anxiety, worry, and disarray.

Studies in Stress Research

Understanding the physical manifestations of overload can aid in early detection and the development of appropriate coping mechanisms.

Neurobiologist and ophthalmologist Dr. Andrew Huberman teaches at Stanford University. Our bodies have inborn mechanisms for dealing with stress, as he describes in his podcast, Huberman Lab.

During millions of years of evolution, humans have passed down their heightened reactivity to stress. Our predecessors relied on these sophisticated mechanisms to make it through perilous, often fatal scenarios like escaping from a lion or finding food in the wild.

One's entire being can feel overwhelmed.

All of the body's systems, from the brain to the heart to the spinal cord, react to stress in some way.

The central nervous system's sympathetic chain ganglia become active in response to stress. Acetylcholine, a substance that ordinarily aids in moving muscles, is released by your body. Adrenaline is released as a result of a stimulus from other neurons (or epinephrine).

In order to deal with stressful events, the body releases adrenaline, which speeds up the heart and other vital organs (like escaping from a bear or lion). When threatened, the body prioritizes the functions that will let it flee the situation.

Digestion, for example, takes a back seat until you're sure you're safe. That's why you might not feel like eating the night before a test or crucial meeting.

The body's stress reaction is a command to "get moving!"

You must speak up!

A feeling of restlessness that propels you to take action.

While under pressure, people tend to act impulsively and employ poor communication strategies. For this reason, nearly everyone can think of an instance in which tension led to the release of words that they subsequently came to regret.

The stress reaction in your body may be something you strive to ignore or control. Nevertheless, urging oneself to "cool down" just makes you more agitated; you're actually fighting against your own nervous system. Your body will react with resistance.

You need to learn to work with your body rather than against it when it enters stress mode.

What to do if you're completely stressed out

Stress is not something that can be ignored or wished away.

Nonetheless, your capacity for making decisions and solving problems drops significantly when you're stressed out. You shouldn't use this forum to settle on life-altering choices like quitting your job.

After you've calmed down, your analytical and imaginative faculties will be easier to reach. Then you may put your energy on resolving the problems that have been causing you worry.

These methods will not only help you cope with overwhelming feelings, but also harness that feeling of powerlessness to propel you toward the life you see for yourself.

1. Relax the brain and body with a deep breath.

If you're feeling overwhelmed, take a deep breath and try to relax your muscles.

The parasympathetic nervous system, which is in charge of relieving stress, should be activated whenever the body enters into stress-response mode.

The physiological sigh is a useful tool for doing this.

To engage the parasympathetic nervous system, the physiological sigh acts like a switch. It's useful in the thick of things, easing anxiety and stress in the here and now.


If you find yourself feeling anxious, try taking two deep, nasal breaths, followed by a long, mouthful of air. Quickly calming us down is the elimination of carbon dioxide by a combination of a deeper breath and an extended exhale.

Science supports the anecdotal wisdom that a few of deep sighs might help you quickly relax and cease feeling stressed. The psychological sigh stimulates the parasympathetic nerve system, allowing the mind to relax and open itself to new possibilities while considering its next move.

2. Maintain your strength over time by giving yourself frequent TLC.

Regular exercise, sufficient sleep, and a healthy diet are all known to aid in the development of resilience and the management of chronic stress. In this way, your body will be in peak condition whenever stressors are present, allowing you to respond effectively.

Put your health first!

Putting off sleep and exercise because you have too much to do will just lead to more stress and burnout.

Use these beneficial practices to better handle stress:

  • Experts advise a minimum of 8 hours of sleep every night.

  • Include stress-reducing foods like fish, poultry, fruits, vegetables, whole grains, and healthy fats into your daily diet for optimal health.

  • Harvard Health recommends frequent exercise for its stress-reducing effects.

  • Hydrate yourself; research shows that even minor dehydration can hinder cognitive performance.

3. Eliminate the top 20% of stressful situations using the 80/20 rule.

A little amount of healthy habits and stress reduction strategies may make a big difference.

Pareto's 80/20 Rule

The Pareto Principle, or the 80-20 rule, states that only 20% of your input will provide 80% of your outcome. That's encouraging for those who are trying to figure out how to cope with feelings of being suffocated.

4. Learn to establish limits.

Setting appropriate limits might assist when you consistently feel overwhelmed despite your best attempts at stress management.

Having boundaries in place prevents the situation from becoming overwhelming.

Boundaries prevent overload from occurring in the first place by limiting your interactions to those that are beneficial.

In the absence of healthy limits, it's easy to burn out attempting to satisfy others at the price of prioritizing one's own needs. Without limits on how quickly you respond to other people's needs, they may take advantage of you in relationships and at work.

Having no limits on the number of initiatives you take on or the rate at which you work toward a long-term goal may easily lead to burnout.

If you take the time to learn how to set limits, you can rest certain that the only stress you're allowing into your life is stress that serves a purpose in line with your core beliefs and aspirations.

Overwhelm and stress are inevitable. Fearing the worst or ignoring it will only make things worse.

Instead, acknowledge the presence of stress. Learn to identify the physical responses and mental factors that contribute to your sense of being overwhelmed.

That way, the next time you experience stress, you'll be better prepared with strategies to mitigate its effects as quickly as possible.

We are here to assist you when you are ready to go past your feelings of being overwhelmed.

1 view0 comments


bottom of page