Feeling overwhelmed? Modern day life can often leave people feeling so, due to a bubbling pot of expectations, responsibilities, social obligations and a lack of time.
Symptoms of feeling overwhelmed include:
- Difficulty concentrating
- Panic attacks
- Sleep problems
- Muscle aches or headaches
- Chest pains or high blood pressure
- Emotional or behavioural changes
- Struggling to make decisions
- Feeling like you are losing control
To help you stop feeling overwhelmed, we have gathered experts tips and tricks that work. Keep reading for all you need to know...
1. Write it out
Feeling overwhelmed is one of the most common symptoms of anxiety. Writing down how you feel — and what you need to do — will help you face your worries head-on.
"Try to start by making a list of everything you need to do and/or are worried about," the experts from health and nutrition information site, Life Hacker Guy, tell Country Living UK.
"Break down larger tasks into smaller, more manageable steps, and organise them by category or deadline, depending on your priority. Don't forget to ask for help to complete work that you realise cannot complete on your own in time or that seem like too much."
2. Take plenty of breaks
Set boundaries on your time and workload. Your responsibilities may be increasing, but taking regular breaks gives your brain and body a chance to reset, restore, and cope with the stresses of daily life.
"When you are feeling overwhelmed, it can be tempting to try to power through and keep working. However, taking short breaks throughout the day can help you recharge and refocus. Use this time to take a walk, stretch, meditate, or do something for yourself – from a coffee to a quick scroll through your favourite online shopping site."
Other useful guides:
• 6 early signs of burnout and how to avoid it
• How to get to sleep when you're stressed or anxious
• 4 journaling techniques guaranteed to boost your wellbeing
• 5 ways to face and overcome Sunday anxiety head-on
3. Limit distractions (and stay offline)
Limiting distractions is a powerful way to stop feeling overwhelmed — especially social media. If things feel a bit much, write a list of everything you need to do, put on a calming playlist and make use of the 'do not disturb' function on your phone.
"Minimise distractions that can add to your feeling of overwhelm, such as social media, email notifications, or multitasking. Focus on one task at a time and give it your full attention," the team explain.
4. Breathe deeply
Breathing techniques are often used for stress, but they can also help with feeling overwhelmed. It can be as simple as taking five minutes, and breathing six or seven deep breaths per minute. This will help you to feel calmer, slowing your heart rate and lessening anxious thoughts.
5. Practise self-care
Self-kindness, also known as self-compassion, means letting go of what others want you to be and championing what you actually believe in. How do you speak to yourself? Do you listen to how you really feel? Making sure your own needs are met is as important as taking care of those you love most.
A great way to stop feeling overwhelmed is to simply be kind to yourself: soak in the bath, watch your favourite film, hang out with a close friend, indulge in your favourite meal and say 'no' when you need.
"In today's fast-paced world, many people struggle with feeling overwhelmed by the demands of work, family, and personal responsibilities. Meanwhile this might often be overlooked in the wake of a busy schedule, it's necessary to recognise when a similar feeling is occurring, embrace it and then do our best to overcome it healthily."
6. Seek support
"Don't be afraid to reach out to friends, family, or a professional such as a therapist for support. Sometimes, talking through your feelings with someone else can help you gain perspective and feel more in control" the experts continue.
"Remember that it's normal to feel overwhelmed from time to time. By taking proactive steps to manage your stress, you can regain a sense of control and feel more confident in your ability to handle challenges."
If you need expert help, head to your local GP or find an NHS Talking Therapy group.
13 best SAD lamps to beat the winter blues
Soothe the midwinter gloom with Lumie's Vitamin L SAD and energy light. With 10,000 lux for effective light therapy and a slim screen size, it brilliantly combines convenience with the performance you'd expect from a much larger light. Take it with you on your travels or simply use it when working from home.
This more affordable option from Lumie starts 30 minutes before your alarm time and slowly brightens to wake you gently. Plus, it also has a 30-minute dimming sunset that can be used to unwind before bed.
Waking up in the dead of winter can be a challenge for everyone, but Lumie's Bodyclock Shine SAD light is here to make things a little easier. Designed to help you experience a more regular sleep and wake pattern, it also has a stylish modern fabric base that will blend effortlessly into your interior.
Beurer Portable Daylight Therapy Lamp, TL30
This lightweight daylight therapy lamp has a compact design with a protective carry pouch and can increase your energy levels after just seven days of use. It's a must-have essential now that winter is here.
Designed to lift your mood and boost concentration levels, this handy SAD reading lamp is ideal for a bedside table. It has a high-contrast light with adjustable neck for reading, plus a touch-control brightening function.
Start the day right with Lumie's Bodyclock Glow. Simply set your preferred final light intensity and wake up to a warm glow or a bright, sunny room. Beating the winter blues just got easier.
Inspired by nature, this therapy lamp has been designed to bring harmony into your day. Using both warm white and cool white LEDs to deliver 10,000 lux at 20cm maximum brightness, it's the perfect light to get your hands on for winter.
Philips Wake-up Light with Coloured Sunrise Simulation and 7 Natural Sounds
Struggling to wake up? This clever light eases you into the day by re-creating a natural sunrise. Instead of a blaring alarm, it will gradually light up the room. Another benefit is that it has a dimming light and gentle sound to send you off to sleep in the evening.
This moon-shaped therapy lamp helps to effectively combat low moods during the winter months. It comes with two remote controls for easier use, a USB port for mobile charging, and a memory function to help you quickly turn on your light from the last brightness setting.
Struggle to wake up in winter? Lumie's Bodyclock alarm will help you wake with a gradual sunrise to feel naturally refreshed. Choose from a sunshine duration (15-90 minutes) and final light intensity. It has also been approved by Quiet Mark.
Whether you're working from home or relaxing after hours, this affordable wellness light from Dunelm has been cleverly designed with smart features to make life easier. You can set the colour temperature according to your mood, and also adjust the timer to come on at your desired time.
Ideal for small side tables, this Beurer wake up light is equipped with various light and sound settings that can help to support your sleep rhythm. Plus, it also has individual colour-change settings so you can easily recreate a sunrise or sunset.
This budget-friendly option is also compact and portable. It'll help you fight against shift work fatigue, circadian rhythm sleep disorders, winter blues and Seasonal Affective Disorder.
