Have you ever bitten off a loved one’s head, cried uncontrollably for seemingly no reason, suffered from brain fog, or had a sense of panic or dread? If so, you may have been in a state of overwhelm. It happens when we feel like we have too many things to do and not enough time to do them. In these circumstances, the stress of everything may hit us like a ton of bricks, and we may enter fight, flight or freeze.
I have to admit, I have experienced all of these symptoms recently. You see, I am in the middle of doing my Masters of Education in School Counselling and the combination of my full time job, university studies and life in general got to be a bit too much for me. Despite having a well-established self-care regime in place before beginning this academic adventure, I often still found myself in an anxious state. I perseverated on my assignments and worked on them until I was completely satisfied that they were the best work I could possibly do. Everything in my life came second, including me. I have to say, I felt like I lost myself for a bit. My husband will tell you, I was extremely touchy and my sense of humour strayed. I got to a point of feeling quite low. I was so focused on doing well in my courses that I didn’t allow myself time to go out to have fun and recharge. It was not an enjoyable experience, losing myself. Thankfully, the program has breaks between quarters and I was able to bounce back.
If your life has ever felt this way, fear not, for as you can see you are not alone. I have some suggestions that may help you during your troubled times. Psychology Today offers three approaches to help deal with overwhelm. First, they suggest to stop and breathe. It may seem totally counterproductive, but you need to slow yourself down and get out of your head. Slowing down your breathing rate is a great way to activate your parasympathetic nervous system. Doing so informs your body and your brain that you are safe. So, go ahead and inhale to the count of four, and then exhale to a count of between six and eight. Despite it seeming so simple, you’ll be amazed at how much better you will feel by taking this time to reset. Second, walk away. Sometimes all we need is to remove ourselves from what is causing us stress. Move to another part of your home, interact with your pet or go outside. Giving yourself some space and incorporating the mindful breathing just mentioned, will hopefully give you a little perspective and help you return to a regulated state. The last suggestion offered by Psychology Today is to refocus. The article recommends writing down everything you need to accomplish under the headings: Do Now, Do Later, and Decline/Delegate. After doing this, ask yourself if all of the items listed in the Do Now category are necessary. Consider if the number of tasks to be completed is manageable in the time you have available. Next, jot down an estimated time it will take to complete each remaining task. If certain jobs need to occur over several days, put down the total number of hours per week. If the time is adding up really quickly, reassess. Ask yourself if there is anything you can move to the Do Later section. Hopefully by prioritizing what needs to be done, you will free up time for some activities that bring you a sense of calm or joy. If you are like me, you may sometimes need a reminder that in order to keep going, you need to give your mind and body a break.
While writing down this last idea I am highly aware that taking the time to create these lists could feel like it may add to your feeling of overwhelm. In that case, I wonder if chunking it would work. Perhaps tackling one column at a time would be a better idea.
Above are just three of the ideas I found in my search to combat the feeling of overwhelm.
I hope that one of them resonates with you and is something you can employ the next time you find yourself in this state. May I kindly remind you, as at times I need to remind myself, that no matter your situation, it is probably only temporary and as the famous saying goes, “This too, shall pass.” Remember... breathe, walk away and refocus - the tools you now have in your tool belt to help regulate your nervous system should you one day find yourself in a state of overwhelm.
Comentários