“It’s kind of like coping but with the handbrake on.”<\/p><\/blockquote>\n
There are many life pressures that can lead us to feel overwhelmed; relationship difficulties, family breakdown, illness or injury, work pressures, parenting and financial difficulties, to name a few.<\/strong><\/p>\n So, how do we recognise the signs of overwhelm? And how do we deal with it when we’re at capacity?<\/p>\n Is it stress or overwhelm?If you or anyone you know needs help:<\/strong><\/p>\n Stress and overwhelm are similar but distinct experiences.<\/p>\n Stress is the feeling of being under pressure, while overwhelm is the state of feeling burdened by too many thoughts, tasks, or emotions, leaving you feeling stuck or out of control.<\/strong><\/p>\n That feeling of being stuck is what Dr Ray describes as a functional freeze response.<\/p>\n “That’s the part of our brain that kicks into a survival mode that helps us to manage really stressful or intense situations,” she says.<\/p>\n “[It’s] your nervous system trying to protect you when you’re in a state of overwhelm.<\/p>\n “You might still go to work, you might still parent your children or pay your bills, but you feel numb or disconnected or foggy.”<\/p>\n Other symptoms include:<\/p>\n \u2022 Feeling irritable or frustrated<\/p>\n \u2022 Feeling helpless or hopeless<\/p>\n \u2022 Panic or anxiety<\/p>\n \u2022 Task avoidance<\/p>\n \u2022 Appetite changes<\/p>\n \u2022 Sleep disturbances<\/p>\n \u2022 Struggling to make decisions<\/p>\n<\/blockquote>\n What to do when you feel overwhelmed<\/p>\n Over time, overwhelm may increase the risk of anxiety and depression, making it even more important to address early on.<\/p>\n Rebecca Ray says overwhelm is a common word she hears in her clinical practice. (Supplied)<\/p>\n Dr Ray says simply trying to be more organised is not the solution.<\/strong><\/p>\n “[Don’t] write yourself a to-do list as long as your arm,” she says.<\/p>\n “Because in Western society \u2026 that operates at a very fast pace, we can [feel like] if we just do more, then we’ll feel better.<\/p>\n “But sometimes it’s important to decide ‘what are the things I can actually take off my plate?'”<\/p><\/blockquote>\n National crisis support service Lifeline recommends some practical strategies<\/a>:<\/p>\n \u2022\u00a0 Identify the cause<\/strong> \u2014 write down what is contributing to you feeling overwhelmed and stressed. Prioritise the issues and leave smaller ones to be dealt with at a later time.<\/p>\n \u2022 Review your current coping mechanisms<\/strong> \u2014 identify how you have been coping to date. What tools and strategies have you found helpful? What things are you doing that are not helpful?<\/p>\n \u2022 Talk to a trusted friend or family member<\/strong> \u2014 talking through your issues with someone you trust can assist you to work through them and identify possible solutions.<\/p>\n \u2022 Check your thinking<\/strong> \u2014 often we put pressure on ourselves to be a certain way. When our thoughts are negative and self-critical we may begin to feel overwhelmed.<\/p>\n \u2022 Make a positive plan<\/strong> \u2014 work out ways to deal with the situation or how to approach it step by step. Start at the beginning and focus on one thing at a time.<\/p>\n \u2022 Take care of yourself<\/strong> \u2014 we need to be healthy in order to meet life’s challenges. Take time out to engage in activities you enjoy and find rewarding.<\/p>\n Taking a mental health day<\/p>\n If finding the time to implement these strategies feels hard, a good first step is a mental health day.<\/p>\n Organisational psychologist Rachel Clements, from Sydney\/Gadigal land, says taking a mental health day when you need it, from work or other commitments, demonstrates self-awareness.<\/p>\n\n
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