Here are some tips for overcoming overwhelm from someone who knows: me. I have had a long history with anxiety and depression, and sometimes they like to come back and remind me how far I've come. Today has been one of those days, so I wanted to share with you some of the things I do to get back in control when overwhelm starts me spiralling downwards.
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Tips for Overcoming Overwhelm


Let’s face it, life in Canada these days is hard for even the most positive of people! In such divisive times like these, tips for overcoming overwhelm are more important than ever. I have had a long history with anxiety and depression, and sometimes they like to come back and remind me how far I’ve come. Today has been one of those days, so I wanted to share with you some of the things I do to get back in control when overwhelm starts me spiralling downwards.

Steps to Overcoming Overwhelm

  • Recognize you are spiralling.
  • Decide to stop the cycle.
  • Take inventory of what’s going on.
  • Take a Break.
  • Creating actionable steps to accomplish what you want/need to do.
  • Schedule when you will put those steps into action.
  • Congratulate yourself for what gets done.

Recognize You Are Spiralling.

One of the first tips to overcoming overwhelm is to realize you are spiralling. The feeling of overwhelm for me feels like I’m screaming on the inside, followed by a sensation of drowning. I then want to run as fast and as far as I can from the situation. As a child I could get away with this, but as an adult with children of my own; not so much…It’s only in the realization that you are spiralling that you can start to do something about it.

Remaining in the feeling of overwhelm is a dangerous place to be. It’s like being in a boat far from shore and notice a thunderstorm on the horizon. If you continue to focus on the storm without trying to get to shore, your anxiety will increase and you will be in mortal danger. When that storm reaches your boat at full strenth, the chances are very good that you will capsize and sink. Overwhelm is a thunderstorm in your mind; so the sooner you can recognize it is coming, the sooner you can get out of it.

Decide To Stop The Cycle.

Deciding to stop the cycle is the biggest step you will take. My mind gravitates to the negative, so I have to be very intentional about looking to the positive. To be honest, sometimes I don’t want to feel better. In those situations I give myself a timeframe of fifteen minutes to an hour to feel down, then I have to start climbing back out of the darkness.

How you choose to climb back out is up to you, but none of it can happen if you first don’t decide to stop the cycle and get out. Once you make that decision you can move onto the next step: taking inventory of what’s going on.

Take Inventory Of What’s Going On.

Slowing down and taking the time to write down everything that’s going on in your life is a vital next step. And yes, no matter how short you think you are on time, you do have to sit down and do this. You need to write everything down so you can see it on paper and get it out of your mind. During overwhelm, your mind is a mess of trains flying off the track. How could you possibly get them back on track if you keep them flying around in your mind?

By putting them on paper you can see exactly how many trains you have in motion, and whether they all need to be there or not. This also allows you to weed out thoughts like, “I don’t have enough time.” or “I can’t do everything!” or even “This is just too much!” As true as these thoughts may feel, they are simply not helpful. In times of overwhelm we want to help our minds recover, not throw more fuel on the flames.

Once the list is complete, and you’ve weeded out thoughts that don’t need to be there, you will have your list of what actually needs to be done. This will allow the cloud of overwhelm to start dissipating as you start regaining control. Gaining control comes from knowing what actually needs to be done, and breaking that list down into actionable parts.

Taking A Break.

This is a great time to take a break from your list. This can be taking a thirty minute walk, listening to music, exercising, singing, or playing an instrument. Anything that you enjoy and allows you to take your mind off the situation at hand will work. It will also give your brain a chance to create new ideas on how to complete the list of things to be done. Research shows that taking a break can be one of the most productive things you can do, no matter how busy your day may be. Whether you think about your list or not, taking a break to do something completely different is essential to overcoming overwhelm.

Creating Actionable Steps To Accomplish What You Want/Need To Do.

The next step is to take your list and break it down into the steps you can take to accomplish it. For each item on your list ask yourself, “what is the easiest step I can take to complete this?” Don’t get bogged down in the size of the task. Jot down each step as if you were talking to a 6 year old; make it clear and concise.

You can even make it fun by assigning yourself rewards for every step you complete. Once you’ve charted a course that seems achievable, move on to the next task. You will feel that storm cloud get smaller with each step. Congratulations, you have regained control and are on your way to productivity again!

Schedule When You Will Put Those Steps Into Action.

Now you need to schedule those actions into your calendar and put red tape around them. That red tape means they are non-negotiable, like meetings you need to attend with your boss. You wouldn’t miss a Doctors appointment that you’ve waited months for, so you need to treat these scheduled actions the same. This is where I tend to drop the ball. I tend to make the actionable items for myself flexible, and they end up getting bumped when someone else’s needs pop up.

If something pops up and it can’t be avoided, make sure you make time to do them later in the day, or first thing the next morning. Just don’t let them escape your grasp, or they will accumulate into a new overwhelm cloud that will surface when you least expect it.

Congratulate Yourself For What Gets Done.

The last step is to congratulate yourself for what you did get done. At the end of the day, write down in your journal what you are grateful for during the day. Make sure you include everything you get done. Schedule what didn’t get done for another day, and let it go. This will boost your level of gratitude, and in turn blasts away anxiety and depression. Even just writing down three gratitudes for the day will be enough to boost your dopamine (happy hormone) levels.

Looking back on your previous entries will show you the progress you are making in getting your tasks completed. One major benefit of this is that when you can see that you are getting closer to reaching your goals, you are much less likely to give up! When overwhelm tries to rise again, you will be able to recognize it’s lies much earlier and dismiss it faster. As mentioned before, you can also designate rewards for yourself along the way to incentivise your progress. Being able to say, “Wow, look at what I’ve accomplished!” will go a long way in improving your mental health too!

Tips For Overcoming Overwhelm Conclusion:

These tips for overcoming overwhelm have really helped me from spiralling out of control. I have worked hard to defeat my depression and control my anxiety, so maintaining my mental health is very important to me. Recognizing you are spiralling and deciding to stop, are fundamental to defeating overwhelm. It’s important to remember that when you recognize you are spiralling, you do it without judging yourself. Relapses are normal, it’s what we do about them that matters. Plus, judging yourself will only make the overwhelm grow.

Show yourself grace, and tell yourself that overwhelm is just a feeling and you will have victory over it. The good news is that every time you take a step towards the light, and away from the darkness of overwhelm, the easier it gets. If you struggle with overwhelm and need help breaking the cycle, reach out to me today at andrea@nopainallgain.ca and I will be happy to help you!

One-on-one coaching is a great way to start building your confidence, and improve your health! I help people with Fibromyalgia and chronic illness manage their symptoms with ease, so they never feel held back again! Click here for an application form and I would be happy to help you in your journey. You can also contact me at andrea@nopainallgain.ca or check out my website: www.nopainallgain.ca