Feeling overwhelmed? Try these 6 emotional resilience tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what to do if you get easily overwhelmed or feel emotionally overwhelmed all the time. Plus, try our tips for emotional resilience and managing overwhelm.
Life can often feel like a series of challenges, and you're not alone if you feel stretched thin. Work deadlines piling up. Kids’ schedules overflowing. Chores accumulating at home. Some days it seems our plates are never empty! As responsibilities snowball, even minor disruptions can feel like crushing setbacks. Anxiety whispers that you're dropping balls or letting people down.
We get it. Sometimes it helps to know that this overwhelmed feeling is only temporary. You're stronger than life's challenges, even if that seems impossible right now. Through self-compassion and actionable steps, you can begin to shift from feeling perpetually swamped to taking life in your stride.
Why do I get overwhelmed so easily?
Everyone feels overwhelmed at some point or another. But have you ever wondered why some situations trigger a cascade of stress while others don't? Some common culprits behind these feelings include:
Excessive responsibilities
Our lives are full of responsibilities, from work-related tasks and family commitments to societal obligations. When these pile up without enough time or resources to handle them, it's like having too many browser tabs open on a computer; eventually, the system lags or crashes.
High expectations
The modern world constantly bombards us with images of “success,” be it through social media, TV ads, or peer comparisons. These sometimes unrealistic standards can lead to a sense of inadequacy and the feeling that we're never doing enough, which can push us into a state of overwhelm.
Sensory overload
We live in a digital age, which means a constant influx of notifications, news, and noise. For some, especially those sensitive to sensory stimuli, this constant bombardment can rapidly lead to feelings of being overwhelmed.
Unresolved traumas
Past events and traumas, when not addressed, can act as an undercurrent to our current emotions. A seemingly innocuous situation can trigger a disproportionate response if it subconsciously reminds us of a past trauma or event.
Biological factors
Neurological and hormonal imbalances can also play a role. For some, brain chemistry makes them more susceptible to anxiety and overwhelming emotions. Conditions such as ADHD or anxiety disorders can exacerbate those feelings or bring them on more quickly.
Lack of control
Humans inherently desire some degree of control over their lives. When faced with unexpected challenges or situations where control is minimal or stripped away—like during a pandemic or a sudden job loss—feelings of helplessness and overwhelm can quickly take center stage.
Our anxiety does not come from thinking about the future, but from wanting to control it.
– Kahlil Gibran
Fear of the unknown
Uncertainty and ambiguity about the future or the outcomes of specific events can stir up anxiety. Not knowing what to expect or being unable to predict outcomes can lead to rumination and a heightened sense of overwhelm.
💙 Try Facing Fears from The Daily Move.
How to know if you’re emotionally overwhelmed
Realizing when you're on the brink of emotional overwhelm or already deep within its grip is crucial. We often brush these feelings aside or mistake them for fatigue or passing stress. However, understanding the signs can help you build effective coping mechanisms and possibly prevent the snowballing effect of emotional distress.
1. Constant stress
This isn’t the occasional stress we all experience, like before a big presentation or an important event. It’s a perpetual state of stress, a constant background noise. You might feel like there’s a weight on your shoulders that never lifts, making even mundane tasks seem insurmountable.
💙 Check out our Overcome Stress and Anxiety series.
2. Daily anxiety
If you continually worry about what-ifs and worst-case scenarios, or if you often feel uneasy or on edge , you might be experiencing emotional overwhelm . This pervasive anxiety goes beyond typical worries and can severely affect day-to-day functioning.
💙 Feeling anxious? Try this Calming Anxiety meditation.
3. Easy irritability
When we're overwhelmed, our emotional reservoir is nearly depleted. This means our tolerance for additional stressors, even minor ones, becomes extremely low. If you’re snapping at loved ones, getting frustrated over small things, or feeling restless, it’s a sign to take note of.
4. Difficulty focusing
An overwhelmed mind often feels chaotic and cluttered, making it challenging to focus on the tasks at hand. Emotional overwhelm could be the culprit if you frequently lose track of your thoughts, struggle with decision-making, or feel paralyzed when trying to start a task.
5. Physical symptoms
Sometimes, emotional turmoil shows up physically. Symptoms can include headaches, stomach disturbances, muscle tension, changes in appetite, or sleep disturbances. We shouldn’t ignore these signs, as they can signal that our bodies are reacting to emotional stress.
6. Avoidant behavior
One of the markers of emotional overwhelm is the desire to escape or avoid situations. This can show up as procrastination, social withdrawal, or even using substances as a coping mechanism.
7. Emotional exhaustion
You might feel emotionally drained, unable to express happiness, excitement, or any emotion with intensity. It's like running on an empty emotional tank, with feelings seeming muted or distant.
Emotional overwhelm isn't just in your head. It involves both mental and physical symptoms, profoundly impacting overall wellbeing. The silver lining is that you can empower yourself to take action by acknowledging that you’re overwhelmed.
💙 Try a guided practice like Managing Overwhelm when things get to feel like they’re too much.
What to do when you feel overwhelmed: 5 steps
Pause and breathe: Before reacting, take deep breaths. This simple act can calm the mind and provide clarity.
List it out: Write down what's on your mind. Organizing your thoughts on paper can help in prioritizing and tackling them systematically.
Disconnect: Take a break from digital devices. Constant notifications can amplify feelings of overwhelm.
Engage in physical activity: Movement, whether a quick walk or a full workout, can release pent-up tension and stress.
Seek a change of scenery: Sometimes, just changing your surroundings, even if it's moving to a different room, can provide a fresh perspective.
If you need more guidance, check out Emergency Calm: how to calm down in two minutes.
6 practical tips to boost emotional resilience
Emotional resilience is the ability to bounce back from adversity, stress, or emotional upheaval. It doesn't mean you won't experience distress or heartache. Instead, it helps you navigate and manage these feelings. As life's challenges ramp up, it becomes increasingly vital to build resilience, ensuring we're better equipped to handle them.
Here are six actionable strategies to boost your emotional strength and combat overwhelming feelings.
1. Practice mindfulness and grounding techniques
Mindfulness is about staying anchored in the present moment, observing feelings and thoughts without judgment.
This practice allows you to respond rather than react to situations, decreasing emotional reactivity. Grounding exercises, like the 5-4-3-2-1 method (identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste), can help pull you back into the present. Mindfulness is especially helpful when practiced as a daily habit.
💙 Feeling overwhelmed? 7 Days of Managing Stress with Tamara Levitt is a great place to start!
2. Protect your energy
Often, feeling overwhelmed stems from overextending ourselves. By learning to set clear boundaries, you ensure that your time, energy, and emotional resources are well-managed. Whether it's saying "no" to additional tasks at work or setting aside personal time, boundaries are vital to prevent burnout and maintain emotional equilibrium.
💙 Energy Management with Jay Shetty can help you learn to manage your energy the way you manage your time.
3. Seek support
There's profound power in expressing your emotions and sharing your experiences. Talking to a trusted friend or family member or seeking professional therapy can offer valuable perspective and validation. Remember, seeking help isn't a sign of weakness; it's a proactive step toward your wellbeing.
4. Engage in regular exercise and self-care
Physical activity has a myriad of benefits for mental well-being, from releasing brain chemicals to improving sleep quality. Whether it's a brisk walk, yoga, or an intense workout, find what you love and stick with it. Complement this with self-care routines like journaling, reading, or hobbies to rejuvenate your mind and body.
💙 Check out the Calm Feelings Journal a self-care tool to help you really feel your feelings and feel better.
5. Develop a gratitude practice
When you’re feeling overwhelmed, finding things to be thankful for can be a game-changer. It shifts the focus from what's lacking or stressful to what's abundant and positive in your life. Keeping a daily gratitude journal or simply reflecting on three good things from each day can make a difference.
💙 Sometimes we need guidance for a good gratitude practice. Check out our Gratitude masterclass.
6. Engage in a meditation practice
Sometimes, the key to battling overwhelm lies in understanding it. Dive into meditation practices that help you process feelings and work with emotional management and resilience. With comprehension comes a clearer path to solutions.
💙 Try this Resilience Meditation practice from the Daily Calm.
Calmer mind, calmer life
Resilience isn't built overnight. It's an ongoing process of growth, understanding, and consistent effort. By integrating these tips into your life, you will find yourself better equipped to handle feelings of overwhelm and develop a healthy set of coping strategies with which to approach life's challenges.
Instead of viewing emotional resilience as a trait or a tool, consider it a lifestyle or a journey of self-awareness, growth, and evolution. Emotional health is a cornerstone of our overall wellbeing. And when we're emotionally strong, we're not just equipped to handle daily stress better and more open to opportunities. The courage to try new things, the willingness to step out of our comfort zones, and the ability to build deeper, more meaningful relationships—all originate from a place of emotional strength.
Challenges no longer appear as insurmountable obstacles but as lessons, growth opportunities, and occasionally, even blessings in disguise. With a resilient mindset, setbacks are temporary, and victories, however small, are celebrated, creating a more fulfilling and positive life journey. So, rather than waiting until you’re overwhelmed to take action, prioritize your emotional health every day.
The strategies shared above can ease overwhelmed feelings. But it's important to note that many of the symptoms of overwhelm overlap with mental health conditions, such as depression and anxiety. If life still feels relentlessly stressful after implementing changes, or if those changes feel impossible right now, please reach out to your healthcare provider.
Emotional overwhelm: FAQs
What does it mean to feel overwhelmed?
Overwhelm is an intense feeling that things are too much to handle, whether mentally, emotionally, or both. It often occurs when we don’t believe that we are able to cope with the demands placed on us. It can affect us in many ways, from mental paralysis and difficulty making decisions to physical symptoms like exhaustion or headaches. Tasks, emotions, or situations can seem impossible.
What causes feeling overwhelmed?
The triggers for feeling overwhelmed are vast and varied, shaped by personal experiences, sensitivities, and current life circumstances. Common causes include excessive responsibilities, major life transitions, high expectations, chronic stressors (e.g., financial difficulties, chronic illnesses, or long-term relationship problems), and information overload.
What does ADHD overwhelm feel like?
Individuals with ADHD (Attention-Deficit Hyperactivity Disorder) might experience overwhelm in unique ways. Due to the nature of ADHD, challenges like difficulty prioritizing tasks, impulsivity, managing time effectively, or maintaining focus can contribute to a heightened sense of overwhelm. It can often feel like a never-ending swirl of thoughts, tasks, and distractions competing for attention, making it hard to settle on a single course of action or see a situation clearly.
💙 Explore our ADHD Support Series.
How do you fix feeling overwhelmed?
"Fixing" the sensation of being overwhelmed often requires a multifaceted approach. Here are some steps to consider:
Acknowledge the feeling: Recognize and validate your emotions. Denying or suppressing them can exacerbate the situation.
Break tasks into manageable chunks: Instead of viewing everything as one colossal mountain, break tasks or challenges into smaller, more manageable steps.
Mindfulness and grounding techniques: Meditation and mindfulness help anchor you in the present moment, offering a reprieve from spiraling thoughts. You can even combine meditation with the soothing powers of nature.
Seek support: Talking through your feelings with someone you trust, be it a friend, family member, or therapist, can provide clarity and comfort.
Set boundaries: This can mean learning to say "no" or ensuring you take breaks when working on intensive tasks.
Engage in self-care: Activities you enjoy, ranging from reading a book to taking a walk, can help reset and recharge your emotional batteries.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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