Feeling overwhelmed is a natural response to stress. It’s our body’s way of telling us that we need to take a step back and reevaluate what’s going on in our lives. The good news is that there are lots of things you can do to calm down when you’re feeling overwhelmed. Here are a few tips to get you started.
Recognize the signs when you’re feeling overwhelmed.
The first step is to recognize when you’re starting to feel overwhelmed. For some people, the physical signs might include a racing heart, sweating, or an upset stomach. Other people might experience anxiety, irritability, or difficulty sleeping. If you can identify the early signs that you’re feeling overwhelmed, it will be easier to take action before the feeling spirals out of control.
Take a deep breath.
When you’re feeling overwhelmed, it’s important to take a few deep breaths and focus on slowing down your breathing. This will help your body relax and ease some of the physical symptoms of stress. Once you’ve taken a few deep breaths, try to focus on something positive in your life, such as an upcoming vacation or a recent accomplishment.
Write it down.
One of the best ways to calm down when you’re feeling overwhelmed is to write down everything that’s stressing you out. Getting your thoughts out of your head and onto paper can help you see the situation more clearly and find potential solutions more easily. Once you’ve identified what’s causing your stress, try making a plan for how you’ll deal with each issue. Just the act of taking charge can help lessen the feeling of being overwhelmed.
Take a break from technology.
In today’s world, it’s easy to become glued to our phones, laptops, and other devices without even realizing it. If you’re feeling overwhelmed, take a break from technology and disconnect from the digital world for a while. Spend some time outside in nature, read a book, or talk to a friend face-to-face – anything that will help you relax and regroup without looking at a screen.
Exercise or stretch.
Physical activity is a great way to reduce stress levels and boost your mood. Even if you don’t have time for a full workout, taking a brisk walk or stretching for a few minutes can help alleviate some of the symptoms of being overwhelmed. And as an added bonus, exercise releases endorphins – hormones that naturally boost mood and well-being – so you’ll likely feel better once you’re done moving your body!
Give yourself some grace.
It’s important to remember that everyone feels stressed out from time to time – you’re not alone! Try to cut yourself some slack and give yourself permission to relax both mentally and physically. Instead of beating yourself up for not being able to do everything perfectly, focus on doing your best and let go of the rest.
Set realistic goals.
A major cause of stress is setting unrealistic goals for ourselves – goals that are impossible or unreasonable to achieve given the time and resources we have available. If you find yourself getting stressed out trying to accomplish too much, sit down and make a list of your priorities. Once you know what’s most important, you can focus on those items and let go of the rest.
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