What to do when you feel overwhelmed: 12 ways to find relief
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the reasons why you may be getting easily overwhelmed. Plus, how to stop feeling anxious and what to do when you feel overwhelmed at work or at home.
Life can sometimes feel like a juggling act, trying to balance all of our tasks, commitments and responsibilities day to day. So it’s no surprise that feeling overwhelmed is an experience that touches nearly everyone. When you’re swamped by your to-do list (or even your emotions), everything may seem like too much to handle, which affects your mental and emotional wellbeing. It can make us feel stuck, unable to move forward, and sometimes even hopeless.
Overwhelm is a natural response to the high demands placed on us, not a reflection of our capabilities or strength. Recognizing and understanding these overwhelming feelings can help you find relief and regain a sense of balance.
What does it mean to feel overwhelmed?
Feeling overwhelmed is a bit like having a cup that's filled to the brim with water. Every task, worry, or challenge you face is another drop of water added to the cup. When there's too much water—or in this case, too much stress—the cup overflows. This overflow is what we experience as overwhelm.
When we're overwhelmed, it can feel as though every little thing is too much to handle. Simple decisions become difficult, and everyday tasks can seem impossible. This feeling can happen to anyone, regardless of age, job, or lifestyle.
Being overwhelmed can impact our health, our relationships, and our performance at work or school. It can make us feel tired all the time, make it hard to concentrate, or even change our sleeping patterns. Sometimes, overwhelm can make us feel irritable or sad, and other times, it we may want to withdraw from others.
Understanding that feeling overwhelmed is a response to too much stress—and not a sign of personal failure—is key. It's a signal from our minds and bodies telling us that we need to slow down and take care of ourselves. By acknowledging that we're feeling overwhelmed, we can start to look for ways to reduce our stress and find balance again.
7 signs of overwhelm
Recognizing the signs of overwhelm helps us understand when we need to take a step back and care for ourselves to improve our overall wellbeing.
Racing thoughts and difficulty concentrating
Feeling confused or forgetful
Physical symptoms like a racing heart, breathlessness, headaches, or stomach aches
Difficulty falling asleep, staying asleep, or waking up tired
Constant worry and rumination
Low energy and wanting to withdraw from people or activities you usually enjoy
Irritability, sadness, or anxiety
8 causes of overwhelm
Different factors in our lives can contribute to feelings of overwhelm. By identifying what's contributing to your stress, you can begin to make changes or seek support in those areas.
Too many responsibilities, whether it's at work, at home, or in our social lives.
Life transitions or changes, like moving to a new place, starting a new job, or going through a significant personal change.
Difficulties in relationships, whether with family, friends, or partners.
Personal or family health issues can be a major source of stress and overwhelm. This includes managing chronic illnesses, navigating healthcare systems, or worrying about health in general.
Worries about money, such as debt, expenses, or job security.
Information overload, including news, social media, emails, and other forms of communication.
High expectations, whether academic, professional, or personal standards.
Concerns about the environment, political climates, or global events, especially when these issues feel beyond our control.
How to deal with feeling overwhelmed: 12 tips
You can take specific actions to help you regain a sense of control and reduce stress. It's all about taking small, manageable steps to improve your situation. Your wellbeing is important, so taking steps to manage stress is a crucial part of self-care, and reach out for professional help if the overwhelm feels too much to handle on your own.
1. Pause and breathe
When you feel overwhelmed, stop for a moment. Take deep, slow breaths. This simple action can help calm your mind and body.
💙 Try this short breathing exercise, Guided Breathing to Release Tension, to soften your body and reduce overwhelming feelings.
2. Talk about your feelings
Don’t keep your feelings bottled up inside of you. Lighten your emotional load by sharing them with a friend, family member, or therapist.
💙 The practice of Labeling Emotions can help you more clearly express those feelings to others.
3. Practice mindfulness or meditate
Engage in mindfulness exercises or meditation to help bring your focus back to the present and reduce feelings of overwhelm.
💙 Let this short meditation for Managing Overwhelm help settle your mind.
4. Be gentle with yourself
Remind yourself that it’s okay to feel this way. Treat yourself with the same kindness and understanding you’d offer a good friend.
💙 Try nurturing yourself through tough times with the (Self) Love Bombing practice.
5. Make a “no” list
Identify things you can say no to. This list can help you prioritize and reduce the number of tasks or commitments you have.
💙 Learn how to defend your time and prioritize what matters by Saying No.
6. Delegate tasks
If you have too much on your plate, see if there are tasks you can hand off to someone else. Sharing the load can be a huge relief.
7. Journal your thoughts
Writing down what you’re feeling and thinking can help clear your mind and organize your thoughts.
💙 Try Calm’s Mindfulness Journal, which offers a 7-day journaling program, along with prompts to help kickstart your journaling practice.
8. Prioritize sleep
Make sure you have a regular sleep routine and a comfortable environment for good quality sleep.
💙 Release tension and Unwind Into Sleep with a calming 30-minute Sleep Story that encourages rest and relaxation.
9. Focus on what you can control
Concentrate on the things you have power over and try to let go of worries about things you can’t control.
💙 Find more control over your emotions in this exercise for Preventing Overwhelm.
10. Get moving
Physical activity is a great stress reliever. So take a short walk, a dance break, or any type of movement that feels good to you—it can make a big difference in how you feel.
💙 Lace up your shoes and head outside for A Mindful Run or Mindful Walking to give you an extra boost of feel-good emotions to combat overwhelm and stress.
11. Break tasks into smaller steps
If you have a big task, break it down into smaller, more manageable steps to make it feel less overwhelming.
12. Schedule worry time
Set aside a specific time to think about your worries. Outside of this time, try to keep your focus on the present.
💙 Let Chibs Okereke guide you through Scheduled Worry Time in this meditation to help you work through your worries in a healthy way.
What to do when you feel overwhelmed FAQs
How do I stop feeling overwhelmed?
Stopping feelings of overwhelm starts with recognizing the signs and understanding the causes. Once you know what's triggering these feelings, you can begin to address them. Simplify your schedule where possible, set realistic goals, and take things one step at a time. Prioritize tasks and learn to say no to things that aren’t essential. Incorporate relaxation techniques, like deep breathing, mindfulness, or meditation, to help you focus on the present. Don't forget the importance of talking about your feelings with someone you trust, and if needed, seek help from a professional, such as a therapist, for further support and strategies.
What causes the feeling of being overwhelmed?
The feeling of being overwhelmed is often caused by having too much to handle either mentally or emotionally. This can include having too many responsibilities, going through significant life changes, relationship problems, health issues, financial worries, or being affected by environmental and global concerns. High expectations from ourselves or others can also contribute to this feeling. It's essential to identify what specifically is overwhelming you, as this is the first step in finding ways to manage and reduce these feelings.
What does ADHD overwhelm feel like?
ADHD overwhelm can feel particularly intense because individuals with ADHD often struggle with regulating their emotions and managing their attention. They might feel a heightened sense of chaos, find it hard to prioritize tasks or get easily sidetracked by minor things. This can lead to a feeling of losing control and increased stress. It's important for those with ADHD to develop tailored strategies to manage overwhelm, which might include organizational tools, structured routines, and possibly working with a therapist who specializes in ADHD.
How do you control overwhelming emotions?
Controlling overwhelming emotions involves both acknowledging your feelings and taking practical steps to manage them. Techniques like deep breathing, mindfulness, and grounding exercises can help in the moment. Establishing a routine that includes regular exercise, sufficient sleep, and healthy eating can also support emotional regulation. Additionally, finding healthy outlets for emotions, such as talking to someone, writing in a journal, or engaging in a hobby, can be beneficial. If emotions continue to feel unmanageable, it may be helpful to seek support from a mental health professional.
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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