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Look in any thesaurus, and the synonyms for overwhelm are pretty awful: overpower, subdue, oppress, quash, engulf, swallow, submerge, bury, suffocate.

Groan.

To anyone who’s experienced overwhelm, and that’s plenty of us (including me), those words may be all too familiar. Whether the overwhelm is sudden or cumulative, chronic or acute, the feeling is one of drowning, immobility and powerlessness.

The crushing weight of overwhelm

During those times, everything feels too big. It’s not just everyday busyness and packed schedules. When we’re overwhelmed, making dinner becomes a monumental effort. Better eat out. Bills, housework? Forget it. Tasks that used to take only 10 or 15 minutes now seem utterly impossible. There seems to be no time for anything. So we do nothing.

Worse, we have no belief that this, too, shall pass. We seem hopelessly mired in the quicksand of “too much.” We keep trying to will our way out of the quicksand with a will that just wants to lie down.

We live in a very overwhelming time. Technology’s well-touted time saving seems to have yielded less leisure time, not more. Many adults are sandwiched between the needs of older and younger generations.

The cultural trap of overwhelm

Part of the problem is the cultural belief system that overrates doing and achievement and underrates quality of experience and connection with values. Overrating doing puts us on a non-stop treadmill because there will always be more to do.

How to slow down the treadmill of overwhelm

So how do we slow the treadmill of doing-ness? By being. Being in relationship with what has meaning. Being in nature. Being still. Feeling connected to others and to nature then connects us to the fuel for getting things done. Or said another way, when we come into alignment with our values and needs, we find the inner resources and spaciousness needed to get on with life.

Identifying symptoms and triggers

We need to start by identifying our individual symptoms and triggers for overwhelm. Our symptoms can be:

 Physical: Nail biting, clumsiness, neck ache, sleep challenges.

 Psychological: Forgetfulness, irritability, defensiveness, reactivity.

 Social: Poor hygiene, inadequate boundaries, fear of saying no.

Spiritual: Loss of sense of purpose, uncertainty about what’s important.

Triggers are just as individual: a deadline, a certain tone of voice, change.

Intervention and prevention techniques

Noticing these symptoms and triggers is like setting off the two-minute warning buzzer: time for intervention techniques! Then, after we’ve come back to ourselves, it’s time for prevention techniques, such as adequate rest, nutrition, exercise and, as always, connection to purpose.

Reconnecting with Yourself

When we reconnect to ourselves, we can then use that part of ourselves to do what needs to be done. Here are some steps to help manage and prevent overwhelm:

Intervention Techniques:

 Deep Breathing and Meditation: Simple breathing exercises can help calm the mind and reduce stress.

 Physical Activity: Even a short walk can help clear the mind and reduce feelings of overwhelm.

 Time Management: Break tasks into smaller, more manageable steps to prevent feeling overwhelmed.

Prevention Techniques:

 Adequate Rest: Ensure you get enough sleep to recharge your body and mind.

 Quality Nutrition: Eating well-balanced meals helps maintain energy levels and overall health.

 Regular Exercise: Incorporate physical activity into your routine to boost your mood and energy.

 Connection to Purpose: Engage in activities that align with your values and bring meaning to your life.

Conclusion: Embrace the Balance of Being and Doing

Overcoming overwhelm requires a balance of being and doing. By recognizing and addressing our symptoms and triggers, and by implementing both intervention and prevention techniques, we can reclaim control over our lives. Embrace stillness, connect with what has meaning, and find the inner resources needed to thrive. Remember, it’s not just about doing more; it’s about being more present and connected to yourself and your values.

Thanks for stopping by. We hope you found at least one little nugget you are taking away with you. What will you do to bring it into full living color?

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