How to Deal with Anxiety When You’re Feeling Overwhelmed

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Does it sometimes feel like you’re being overwhelmed by life itself? Feeling overwhelmed is a common thing for those who suffer from anxiety.


The feeling can hit at any time, and when it does, it’s hard to get anything productive done. It’s like asking someone to carry a package that is much heavier than they are capable of carrying. With that load, they won’t be able to take a step. Similarly, when you feel overwhelmed it can be hard to get anything done, as it feels like life is pressing down on you. Feeling overwhelmed can make it more challenging to know how to deal with anxiety.

How can you cope with anxiety and stop the feeling of being overwhelmed?

· Start Writing a Journal. When you feel overwhelmed, there are likely to be a lot of thoughts and ideas going around your head, cluttering up your mind. A good way to clear the clutter is to write everything down in a journal. Have an idea? A long to-do list? Just a random thought? Put it all in the journal. Get those thoughts out of your head and onto paper, so that you can focus on what you need to get done. Even better, keep your journal by your bed at night so you can jot things down as they surface and interfere with your sleeping. Click here for an introduction into journaling.

· Ask for Help. Part of feeling overwhelmed is feeling like you are carrying all of the load. You may not even think about asking others for help because you don’t want to be a bother. However, wouldn’t you help others if asked? So why would it be any different the other way around? Just ask. The worst they can do is say no. Same goes for when they offer help first. Accept the help, they’re offering because they care about you.


· Walk Away. Whatever you’re doing the moment you start to feel overwhelmed, stop it and get away. Go to a different room, walk away from your desk, maybe even leaving your house and going for a pleasant walk.

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Just ask. The worst they can do is say no.

· Don’t Multitask. You may have a tendency to try and complete many things at the same time to try and speed up the process. But often this has the opposite effect, as it actually slows you down, especially if you start to feel overwhelmed because of the workload. It can increase physical and emotional exhaustion and add to your anxiety. Try to focus on one thing at a time and complete it. Not only will this speed things up, but it will help boost your morale and help fight the feeling of being overwhelmed. Plus, completing one thing will help you feel more accomplished (think, less overwhelmed). Your brain also releases dopamine (feel good brain chemical) when you check off a task. 

· Meditate. Meditation doesn’t have to be complicated. You don’t have to try and learn any difficult methods to do so. It can be as simple as taking a deep breath and relaxingd. To give yourself more space, download an app on your phone and practice for just a few minutes. 

· Change Your Negative Thoughts to Positive Ones. A lot of the thoughts that lead to feeling overwhelmed are unreasonable, when you logically think about it. You might be thinking, “I’ll never complete my to-do list.” But this is a thought that can damage you mentally and emotionally. Instead, you may turn the thought into, “If I focus on one task at a time, then I can complete that task!” This way you receive a boost every time you complete one of your tasks, instead of feeling down until you complete them all.

· Don’t Demand Perfection from Yourself. Despite how capable you may or may not be, perfection is a virtually impossible level to reach with anything. There is a reason why they track errors in even the highest level of baseball: Everyone makes mistakes. When you expect perfection in what you do, you’re only going to be able to find mistakes. Instead, try to do the best that you can, and take pride in your accomplishments.

Anxiety Treatment

Sometimes, it can be difficult to get started when feeling overwhelmed. That is where therapy can help. Through anxiety counseling in Houston, your therapist will work with you to help you identify ways to manage your symptoms, and and learn how to deal with anxiety when you’re completely overwhelmed. Contact us for help coping with anxiety and overwhelm.


Rachel Eddins, M.Ed., LPC-S, CGP

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