Four Tips To Avoid Overwhelm
By Paul Triggs, LMSW
Feeling overwhelmed is incredibly common and more often that not, we can all relate to this experience at one point in our lives. The reaction to overwhelm can vary from person to person, but most people are overtaken with physical stress, such as body tightness and cognitive stress. Take a moment to reflect on the last time you felt these sensations and how you dealt with this challenge on your own. Now, if you have a successful method please continue to use your chosen method, however, if you are in need, I hope these suggestions can help bolster your personal tool kit.
1. Find a hobby
The advice to find a hobby is something I am sure you have heard multiple times over your lifetime. I personally remember from an early-age older adults told me to find a hobby and do something with my life, specifically away from the computer. Although this concept seems simple, it could have a positive effect on your ability to deal with disappointment and your mental health in general. For example, some studies have found that engaging in hobbies can increase physical health, reduce depression and even fend off dementia (1). In turn, engaging in a hobby is a win-win situation because your body experiences positive results and you may even end up with a fun way to relieve stress.
2. Talk to your family and friends.
The thought of bringing your family and friends into your personal issues is something many people try to avoid. The most common reason for this thought is a conventional desire to shield the ones you love from pain and any additional burden. Although, looking out for friends and family is a wonderful thing to do because they can also be very resourceful. For example, think about your childhood and a time when you were upset or needed some help. During that time, who did you lean on for support? While the answer to that question will certainly vary, the one thing that stays consistent is that family and friends play a big part in all our lives. In turn, try to talk and give someone close in your life a call to discuss what you are finding overwhelming. The truth is, we are all challenged with some type of life difficulty and will need support sometime in their lives so let’s practice including your closest companions to help you fight.
3. Set individual goals and small attainable steps
The task of setting small attainable steps sounds very easy but can quickly become quite cumbersome. Take a moment and set a goal for the future. Now, try to break that up into multiple small steps and work on each step one thing at a time. As New Yorkers, this idea sounds great but honestly, we are not socialized to work at a slow pace. Although this notion is the opposite of what many of us believe it may provide relief from your worry and help you stay motivated while focusing on what really matters. For example, looking for a new job is a very common goal that should be as easy as click, submit resume and start on Monday? The reality is to get a job everyone needs to apply, interview at least one time, meet with all the stakeholders at the employer and possibly multiple other steps prior to orientation. In turn, thinking about all those steps can be overwhelming but if you focus on your goal and take one step at a time this goal instantly becomes easier. If you have difficulty coming up with the ideas to make these steps or need a second opinion feel free to reach out to a friendly therapist who would be happy to help.
4. Call a friendly therapist for help
The idea of calling a therapist may feel odd but it could help more than you may think. For example, research has shown that actively participating in a skill such as Cognitive Behavioral Therapy (CBT) can positively affect your brain and reduce stress (2). Explore the therapists around your area and reach out to see what they do to help you from getting overwhelmed.
References
Pillay, S. (2017). How Hobbies Impact Your Head and Your Heart. Retrieved from: https://www.psychologytoday.com/us/blog/debunking-myths-the-mind/201706/how-hobbies-impact-your-head-and-your-heart
Walton, A. (2017). Research Again Finds That Talk Therapy Can Change The Brain. Retrieved from: https://www.forbes.com/sites/alicegwalton/2017/01/25/research-again-finds-that-talk-therapy-can-change-the-brain/#4547c2d43278