Have you ever felt that life is just too much to handle?

Could you be experiencing emotional overwhelm?

Certainly with the intrusion of the COVID19, for many of us, life has been turned upside down; interrupted, violated. We are now faced with what many are embracing as a “New Norm”; a new way of living, as we exercise social distancing, the wearing of masks, vaccines, and whatever else is required under the new protocols.

The Merriam-Webster Dictionary describes Overwhelm as:

1: UPSET, OVERTHROW

2: to cover over completely: SUBMERGE; to overcome by superior force or numbers

to overpower in thought or feeling

When I feel as though I am losing control, what I describe as an “overwhelming feeling” overtakes me. No one thing in particular, can cause that feeling; it can just emerge from having a schedule for the day that goes totally” out of whack”; or having too much on my plate to deal with.

Experiencing emotional overwhelm can feel all-consuming for any one, and can create difficulty in thinking and acting rationally, and to even function in a normal way. Needless to say, experiencing such a feeling is uncomfortable, and the causes and effects can span across one’s personal and professional life and relationships.

But, what are the triggers of Emotional Overwhelm?

Emotional overwhelm entails more than being stressed. By definition, being emotionally overwhelmed means being completely submerged by your thoughts and emotions about all of life’s current problems, to the point where you lack effectiveness and can feel frozen or paralyzed. An example: if you are timid and have just received your driver’s license, the feeling of being overwhelmed can be compared to driving at night with the headlights of other vehicles in your eyes and having to maintain your side of the road. It’s a scary experience as you seek to keep to your side, struggling with not being blinded. You may also feel petrified, and unable to react or to think or act rationally or functionally.

Emotional overwhelm can be attributed to any one or a number of the following experiences:

• the demands of a job

• lack of nutrition

• financial concerns and insecurity

• significant life changes

• lack of time management

• the death of a loved one

• personal traumas such as abuse

• inadequate sleep patterns

• relationship concerns

Regardless of what triggers the feeling of being overwhelmed, whether it be extremely stressful work, a traumatic personal experience, a series of hardships and challenges occurring rapidly, or any other factor, emotional overwhelm can be for a short burst of time or can last for an inordinate length of time.

The good thing is that being overwhelmed can be both prevented or stopped altogether. Here are some ways that would assist you in a better quality of life when feelings of being overwhelmed, no matter what the reason, want to take over your life.

1. Accept the feelings of anxiety

Embrace the fact that anxiety, to a certain degree, is a “normal” part of life, and use that acceptance as a tool to work through those uncomfortable feelings as much as possible. If you are however a believer in Christ, Philippians 4:6-8 can be a source of comfort.

2. Reverse your overwhelmed thought processes

Feelings of unpredictability, inadequacy, and complete despair fuel overwhelm. Those unreasonable thoughts build up as anxiety and can cause you significant distress. Rather than focusing on the damaging thoughts before they consume you, honestly ask yourself if that way of thinking is reasonable or helpful. At the same time, try to find alternative, more positive thoughts. Too often we focus more on the problem and the “what ifs” rather than on the solution. Shift your focus.

3. Take a break- breathe in deep

Only recently I was working on a project that seemed to be taking far too long. I had set deadlines for myself and I kept getting constant interruptions. I was becoming very annoyed and grumpy when a friend called and asked what I was doing. I started to share what I was experiencing, and as I was thinking I should take a break, she echoed my thoughts. I walked away and for a moment watched about 3 episodes of a series I was previously watching on Netflix. When I returned to what I was working on, what I had struggled with for weeks, I was able to complete it in a matter of hours.

As you consciously take a break, this triggers your body’s relaxation response and can come in handy during particularly stressful moments. Additionally, practicing short moments of relaxation or “me” time can help calm your body’s response to anxiety, and help you to refocus your activity.

4. Be in the moment

If your thinking is centred on what the future holds, whether, in a few minutes or several years down the road, this may make you more susceptible to becoming overwhelmed. Think about one moment, task, or experience at a time. Being in the present moment helps to remove the possibility of uncontrollable thoughts that may or may not come about. Remember that you can only eat an elephant by taking one bite at a time.

5. Know your resources

In our world of technology, there is plenty of scientific research available about how stress and anxiety impact our cognitive abilities. To strengthen your ability to manage emotionally overwhelming feelings, discover what studies and recommendations are available by using online search tools. Remember to check validated sources and only implement best practices that can work for you.

6. Counseling or Coaching Can Help You Cope

When you are struggling to prevent overwhelming thoughts or feelings, counseling can prove to be helpful. At Arise and Build Enterprises (ABE), our qualified professionals can help you sort through the issues that are causing you stress or anxiety, helping you to best understand the root causes. As you gain a solid understanding of what stressors and situations trigger an uncomfortable mental state, you will be better positioned to cultivate a calmer frame of mind in the future.

There is no way to determine what life has in store at any given moment. However, there are ways to build up your mental strength to better take on life’s challenges and build resiliency. Take time to learn what triggers your stress and anxious thoughts so that you can ably manage overwhelming experiences before they occur. With the right tools and hard work, you can help minimize the occurrence and impact of becoming emotionally overwhelmed.