Overcoming overwhelm has been a challenge for me, but I’ve really started to manage this more effectively lately. When I feel overwhelmed, it manifests as brain fog, paralysis, headaches, and more. I feel that I have so much to do but I can’t do anything because my brain has stopped working and my head hurts so badly. It is debilitating. Sometimes I just sit at my desk crying.
One of my previous managers suggested I might have ADHD because overwhelm is one of the symptoms. I then went onto see a psychiatrist who diagnosed me with ADHD. He said that when people come to him with overwhelm it’s usually a symptom of either ADHD or Autism. In my case he diagnosed me with ADHD.
I chose not to take medication because I feel I can manage the symptoms and the overwhelm with my Happiness practices. In this article I share my tips on overcoming overwhelm.
Happiness Routine
Having a Happiness routine is key for me to maintain consistently stable mental health. My routine includes meditation, walking in nature, healthy eating, personal development, spiritual practices and more. There are two important things to remember when creating a Happiness routine, otherwise it can just be another cause of overwhelm.
Firstly, start off slowly. I pack a hell of a lot into my Happiness routine but that has taken me years. If it feels overwhelming, it’s not a Happiness routine. It’s just another stick to beat yourself up with. Start off with one thing. Do that for at least 21 days before you add something else.
Secondly be gentle with yourself if you don’t manage it all, or any of it, every day. If I missed a day, I used to really beat myself up. I should have known this would be a complete waste of time. Why do I bother? I can’t get anything right. You get the picture. And then I wouldn’t bother, because after all, what’s the point? Now, I just notice that I have missed a day and redetermine to start again tomorrow.
Look out for my blog post about Happiness routines coming soon. If you’d like to be notified when I write new blog post, you can sign up to my mailing list and you can also download my free guide to unlimited self-esteem.
Tapping
My Happiness routine includes TFT Tapping in the morning to release anxiety, stress, and overwhelm. Tapping helps me to feel calmer. It can also be done in the evening to help release stress and trauma from the day. Tapping before bed helps me sleep.
Bach Flower Remedies and Homeopathy
I always have a bottle of Bach flower remedies on the go. My favourite remedy is Elm, which is great for overcoming overwhelm. Rescue Remedy is also good in stressful situations. White Chestnut is good for overthinking. My homeopath Janet Cobill also sent me a homeopathic remedy when I was feeling overwhelmed, and I’ve noticed a big improvement since taking it.
Mindfulness
I’ve had a difficult couple of weeks at work, and I have found mindfulness really helps. I used the Waking Up app to help me develop my mindfulness skills. The Lotus Bud app is also really good. It sets off a bell at random intervals. When I hear it, it reminds me to stop and be present. I notice what I can see, hear, feel, smell, and taste.
When I’m feeling anxious or overwhelmed, I find it helpful to close my eyes and really tune into the feeling, noticing where I can feel it in my body. The problem is that if I feel like I have loads to do, I can often feel I don’t have time to do this. Ironically, I would probably be more productive if I did take the time.
Get outside
If you can, get outside. I find fresh air often immediately makes me feel calmer. If you can get out in nature, then even better. Working with the windows open can also be beneficial.
Take a break
ALWAYS take a lunch break. Although you might feel like you don’t have time to take a break, you will feel so much better afterwards. It will also help you be more productive.
Bang a Nasty Job off
Bang a nasty job off as my friend Emjet calls it, or BANJO for short. Brian Tracy suggests that we ‘eat that frog’. Get the tasks that seem most overwhelming done first. You will probably find that they are much easier than you think and once you’ve completed those tasks, you’ll feel an enormous sense of relief. It will help to motivate you to continue.
Overhaul your to do list
Rename your to-do list to “Get To-Do List.” This helps to reframe it.
I recommend having two to do lists. A master to do list, which has everything on it, and a to do list for the day, which has a maximum of five things on it.
Note when each task needs to be completed by. This helps me manage my time. I usually feel a lot better after I’ve done that.
Do on thing at a time and fully focus on it.
Break tasks into bite sized chunks. If the bite sized chunks still seem overwhelming, break them down further.
Notice your thoughts
Remember to focus on what you want and not on what you don’t want because what you focus on is what you get. We can be in poverty consciousness about time, the same as money.
Avoid overthinking. It’s easy to get caught in a trap of obsessing and overthinking. Worrying about what might happen. For me this can also be combined with being in poor me* or victim mode.
Become aware of your thoughts. If you notice yourself getting overwhelmed or worrying. Say to yourself. That’s interesting, I notice I am feeling overwhelmed and go back to practicing mindfulness.
Hand it over
Hand over your to do list. When I was in 12-step programmes, someone taught me the mantra, “I have a helper, and it’s name is Higher Power.”
This is really powerful and can be combined with my Manifesting Miracles prayer and my prayer to create more time.
In conclusion, overcoming overwhelm is an ongoing journey that requires patience and self-compassion. By integrating practices such as a Happiness routine, mindfulness, TFT Tapping, and the use of Bach flower remedies, you can create a toolkit to overcome overwhelm. Remember to start slowly, be gentle with yourself, and prioritise self-care through breaks and outdoor time. Additionally, reframing your to-do list and tackling challenging tasks first can enhance productivity and reduce stress. Embrace the support of a higher power or inner belief system to help lighten the load. Overwhelm is a common experience, and by sharing our strategies and supporting each other, we can find effective ways to cope and thrive. How does overwhelm manifest for you, and what are your tips for overcoming overwhelm?
Ps. If you like this, then you will love my book about Happiness, which will empower people who are fed up with feeling fed up to take action to feel Happier and get what they want. Sign up here to be notified when my book is published. You’ll also be notified when I have Happy news or write a new blog post about Happiness. All subscribers will receive my free guide Happiness Club for Unlimited Self-Esteem. If you’re in Ipswich, you can also come to my live Happiness Club event.
*Poor me. I first learned about ‘Poor me’ in James Redfield’s book, The Celestine Prophecy.
If you prefer to hear me read this post on YouTube you can do so here Overcoming Overwhelm.
Fab – much needed!
So pleased you found it helpful!