How to deal with overwhelm

What is overwhelm, exactly?

It's that familiar feeling when life's demands seem to pile up faster than we can handle them. Your inbox is overflowing, deadlines are looming, relationships need attention, and that inner voice whispers that you're somehow falling behind. If this sounds familiar, you're not alone—and more importantly, you're not powerless.

Understanding What Causes Overwhelm

Overwhelm rarely appears out of nowhere. It typically stems from a perfect storm of factors: taking on too many commitments, unclear priorities, lack of boundaries, perfectionist tendencies, or major life transitions. Sometimes it's external pressures, other times it's our internal expectations that create the storm. Understanding your unique triggers is the first step toward reclaiming your sense of balance.

When problems overwhelm us, our natural instinct might be to retreat or push harder—but neither approach addresses the root of the issue. Instead, overwhelm is often a signal that something in our current approach needs to shift.

Can Overwhelm Be Positive? Reframing Your Perspective

Here's a perspective shift that might surprise you: can overwhelm be a good thing? While overwhelming feelings are uncomfortable, they can serve as powerful messengers. Overwhelm often indicates that you're growing, taking on meaningful challenges, or that you care deeply about what you're doing. It can be a sign that you're pushing your boundaries and expanding your capacity.

Can overwhelm be positive? When we learn to work with it rather than against it, overwhelm can become a catalyst for positive change, helping us identify what truly matters and motivating us to develop better systems and boundaries.

How to Deal with Overwhelm: Practical Strategies

1. Tap into Your Internal Strengths

Take a moment to reflect on your past successes. What personal qualities helped you navigate previous challenges? Perhaps you're naturally resilient, creative in problem-solving, or excellent at building supportive relationships. These aren't just nice traits—they're powerful tools you can consciously activate when feeling overwhelmed.

Create a personal strengths inventory. Write down times when you've successfully managed difficult situations.

• What did you do?

• How did you think?

• What resources did you use?

This becomes your blueprint for how to manage overwhelm moving forward.

2. Harness Your External Resources

You don't have to face overwhelm alone. Your external resources might include:

• Supportive friends and family members

• Professional networks and mentors

• Community organizations or spiritual communities

• Healthcare providers or wellness practitioners

• Online communities or support groups

• Books, podcasts, or educational resources

Coping with overwhelm becomes much more manageable when you remember that asking for help is a sign of wisdom, not weakness.

3. Identify What's in Your Control

One of the most empowering strategies for dealing with overwhelm involves distinguishing between what you can and cannot control.

Make two lists:

Within My Control:

• My responses to situations

• How I spend my time and energy

• The boundaries I set

• My self-care practices

• Who I ask for support

Outside My Control:

• Other people's actions and decisions

• Unexpected events or circumstances

• The past or distant future

• Economic or political conditions

• Other people's opinions of me

Focus your energy on what you can actually influence so you can direct your limited resources where they can make the most impact.

4. Learn from Your Past Navigation Skills

Think about a time when you successfully worked through a challenging period. What strategies served you well? Maybe you broke large tasks into smaller steps, maintained a daily routine, or made sure to stay connected with loved ones. These proven approaches are gold. They're evidence of your capability and resilience.

Consider what you might tweak or adjust from those past experiences. Perhaps you could implement those successful strategies earlier in the process, or combine them with new tools you've since discovered.

Envisioning Life Beyond Overwhelm

This is a big one. Imagine for a moment: how might life look if you didn't feel overwhelmed? What would become possible?

You might find yourself:

• Making decisions with greater clarity and confidence

• Having energy for the relationships and activities that matter most to you

• Feeling more present and engaged in daily life

• Taking on challenges from a place of excitement rather than anxiety

• Sleeping better and feeling more physically vital

• Responding to unexpected situations with flexibility rather than panic

This isn't about creating a life free from all challenges—that's just not possible. Instead, it's about building your capacity to meet life's demands from a centered, resourceful place.

Small Shifts, Big Changes

Sometimes the most powerful changes come from small adjustments rather than major overhauls. Consider what minor tweaks might create more breathing room in your life:

• Starting your day 15 minutes earlier to avoid rushing

• Saying no to one commitment that doesn't align with your priorities

• Implementing a simple evening routine to help you transition from work to rest

• Scheduling brief check-ins with yourself to assess how you're feeling

• Creating physical spaces that feel calm and organized

Moving Forward with Intention

Learning how to manage overwhelm is a skill that develops over time. And sometimes we have to relearn the skill or adapt it for new situations, which can be pretty difficult at first. Be patient with yourself as you experiment with different approaches and discover what works best for your unique situation and lifestyle.

You have more strength, wisdom, and resources than you might realize in moments of stress. Trust in your ability to navigate challenges, seek support when you need it, and remember that feeling overwhelmed is often a sign that you're engaged with life in a meaningful way.

The path from chaos to clarity isn't always linear, but it's always possible. Your future self—the one who has learned to dance with life's demands rather than being crushed by them—is cheering you on.

Ready to transform your relationship with overwhelm? As a holistic wellness coach, I work with clients to develop personalized strategies that honor both your challenges and your strengths. Reach out to explore how coaching can support you in creating clarity and harmony in your life.