How to Stop Feeling Overwhelmed: 8 Strategies

Ever think 'why do I get overwhelmed so easily'? Learn how to stop feeling swamped with these 8 strategies from Dee Marques, from practising conscious breathing to setting boundaries.

Do you ever feel like you’ve got 100 tabs open in your brain, and they’re all loading at once? Feeling overwhelmed, swamped in tasks or deluged has become a common experience for most of us. Time goes by fast, responsibilities pile up, and before you know it, you’re drowning in to-do lists, unanswered messages, and deadlines that multiply overnight.

A 2018 study from the Mental Health Foundation charity found that nearly 75% of UK adults felt so stressed during the previous 12 months, that they felt unable to cope. And across the Atlantic, a report from the American Psychological Association found that 27% of adults in the US feel so overwhelmed they can’t handle daily responsibilities. But why is this happening?

Factors like digital dependence, constant social media comparisons, and the expectation to always be ‘on’ can make us feel stretched too thin as we increasingly try to juggle multiple roles. Many are feeling overwhelmed at work, in their personal lives, by their financial situation, or even due to global political and environmental worries.

Stop the swamp: here's what to do when you're overwhelmed

So, if you sometimes wonder 'why do I get overwhelmed so easily', keep reading. We will show you how to stop feeling overwhelmed so that you can redirect thoughts and emotions to a healthier – and calmer – state.

 

What does it mean to feel overwhelmed?

Essentially, being overwhelmed means being under a cognitive and emotional overload. It happens when your mind perceives that the demands on you go beyond your ability to cope.

Unlike stress, which can sometimes be motivating, overwhelm can be paralysing. Your brain struggles to prioritise and even simple tasks can feel undoable, so you tend to procrastinate or avoid decision-making. In other cases, feeling overwhelm means you rush from task to task, often not finishing any or doing them inefficiently.

 

“When overwhelmed, your nervous system goes into overdrive. Deep breathing activates the parasympathetic nervous system, minimising the stress response.”

And although the feeling of being overwhelmed may feel similar to anxiety, they’re not the same thing. Overwhelm is often about too much and too fast, leaving you mentally and emotionally drained; whereas anxiety doesn’t always appear in response to external stressors, but it’s more of an underlying state of worry.
 

10 signs and symptoms of being overwhelmed

If you're feeling many of these mental and physical health symptoms below, it could mean that you're feeling overwhelmed with life. 

1. Mental fog – Struggling to focus or think clearly.
2. Irritability – Snapping at others or feeling emotionally sensitive.
3. Procrastination – Feeling unable to start tasks, which get constantly postponed.
4. Physical exhaustion – You feel drained ,even if you’ve had enough sleep.
5. Overreacting – Small hurdles, like the computer taking a long time to start or not finding the car keys, trigger a disproportionate reaction.
6. Social withdrawal – Preferring to be alone as you feel embarrassed or misunderstood.
7. Tearfulness – Feeling emotionally flooded and crying easily.
8. Loss of motivation – Struggling to find a strong reason to get things done.
9. Physical symptoms – Digestive issues, rapid or irregular heartbeat, unexplained dizziness, headaches, or muscle pain, often caused by holding stress in your body.
10. Insomnia – Difficulty falling asleep or staying asleep.
 

Causes of feeling overwhelmed

When experiencing one or more of the above symptoms, it’s normal to think, 'why do I get overwhelmed so easily'? There’s usually no single cause of overwhelm, but it tends to develop from multiple factors. For example:

• Too many responsibilities: Work, family, social commitments, financial pressures, etc.
• Perfectionism: Holding yourself to unrealistic standards.
• Digital overstimulation: Constant notifications, emails, and social media noise.
• Not making room for rest: Insufficient sleep or downtime to recharge.
• Emotional overload: Relationship conflicts, personal struggles, or grief.
• Unrealistic expectations: Feeling like you should be able to handle it all.
• Poor boundaries: Saying yes to too many things.
• Major life changes: Moving countries, getting married/divorced, midlife crisis, having a child, etc.

It’s important to understand that none of the above mean there’s something wrong with you, but rather, that you need a different strategy so you know how to stop feeling overwhelmed.
 

How to stop feeling overwhelmed: 8 strategies

Feeling overloaded with life and struggling to cope? Here's what to do when overwhelmed:
 

1. Take a moment to breathe

When overwhelmed, your nervous system goes into overdrive. Through deep breathing, you can activate the parasympathetic nervous system, which helps minimise the stress response. Try the 4-7-8 technique, where you inhale deeply for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Or have a go at conscious breathing.

Deep breathing and meditation offer relief when overwhelmed

 

2. Release the mental load

When thoughts spiral, get them out of your head and onto paper. For example, you can do a brain dump of everything on your mind. This helps declutter your thoughts, increase your self-awareness, and can also make it easier to clarify your priorities.

 

3. One step at the time

Big tasks feel overwhelming because your brain sees them as one massive job. The trick is breaking them into smaller and more manageable steps or micro tasks.

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For example, instead of “clean the house”, break it down into mini-tasks like clear the kitchen countertops, load the dishwasher, Hoover the sitting room carpet, etc.

 

4. Reduce sensory input

Our brains aren’t designed to handle constant notifications, background noise and multiple screens. Try putting your phone on 'Do Not Disturb' or leaving it in a different room – and don’t wait to be overwhelmed to do this. You can also replace social media scrolling with listening to calm music or white noise.

The idea is that reducing external noise helps reduce mental clutter too.

 

5. Move your body

Exercise is a powerful stress reliever because it releases endorphins. What’s more, physical movement shifts your focus away from overwhelming thoughts. Just 10-15 minutes of movement a day can help de-stress your mind and energise your body.

 

“Strategies like deep breathing, breaking tasks down, and setting boundaries can learn how to stop feeling overwhelmed and feel more in control of your life.”

And you don’t need to sign up for the gym. Things like a brisk walk outdoors, gentle stretching, yoga, or simply dancing around your bedroom to your favourite songs at home can help.

 

6. Set boundaries

Being overwhelmed often means you have taken on too much, whether at home or work. This is why it’s crucial to protect your energy by setting boundaries and saying 'no' when you already have too much on your plate. This can mean setting clear working hours and not checking emails after a certain time, or reducing unnecessary social commitments.

Remember: saying 'no' isn’t selfish: it’s self-care.

Set boundaries and say 'no' when overcome with tasks

 

7. Focus on what’s within your power

Worrying about things beyond your control is a sure way to get overwhelmed. Instead, shift your attention to what you can influence. You can even write it down and keep the list in a visible place.

RELATED: The Time is Now: How to Stop Worrying About the Future

Just as important, don’t beat yourself up while you do this. There may be only a few things within your power, but this is temporary, and not a reflection of your worth.

 

8. Ask for support

Overwhelm feels isolating, but you don’t have to deal with it alone. Feeling overwhelmed is common, so don’t avoid sharing your feelings out of shame. Talking to a trusted friend can help put things into perspective.

And if overwhelm is interfering with daily life, seeking professional support from a therapist or support group can help you learn coping strategies.

 

The takeaway: what to do when overwhelmed

Feeling overwhelmed isn’t a sign of weakness, and you’re certainly not alone in feeling like this, so don’t allow yourself to feel guilty or frustrated.

Overwhelm is a sign that your brain and body need rest and attention. By identifying what’s causing your overwhelm and using the strategies mentioned here, like deep breathing, breaking tasks down, and setting boundaries, you can learn how to stop feeling overwhelmed and feel more in control of your life.

Remember that you don’t have to do everything at once. When dealing with feeling overwhelmed, take one step at the time, and be kind to yourself in the process. •
Images: shutterstock/Prostock-studio, shutterstock/Miljan Zivkovic, shutterstock/Krakenimages.com

 

Written by Dee Marques

A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.