Managing Overwhelm in Uncertain Times: A Psychologist's Perspective
In my sessions recently, many clients have shared a common theme: a sense of overwhelm. Whether it is driven by global instability, personal transitions, or simply the pressures of daily life, overwhelm can be both mentally and physically exhausting. If you are finding yourself more reactive, less patient, or constantly fatigued; you are not alone.
Why We Feel Overwhelmed
Our brains are wired to seek safety and predictability. In uncertain times, whether due to world events, personal challenges, or a sudden change in routine, our nervous system remains on high alert. This can result in emotional exhaustion, disrupted sleep, and difficulty concentrating. Even seemingly small decisions can start to feel like too much.
What Can Help
1. Name It to Tame It
Sometimes just acknowledging what you are feeling can be a powerful first step. Instead of pushing through or minimizing your experience, try saying, “I’m feeling overwhelmed right now.” Validating your own emotions is not weakness, it is a way of reclaiming control.
2. Return to the Present Moment
Overwhelm often pulls us into the future or past. Grounding strategies, like naming five things you can see, four you can touch, three you can hear help anchor you to the present moment. Breathwork, body scans, or short mindfulness exercises can regulate the nervous system in just a few minutes.
3. Focus on What is Within Your Control
In a world full of unpredictability, we regain a sense of agency by focusing on the small things we can influence. This might be your morning routine, how you speak to yourself, or setting a limit on how much news you consume each day.
4. Connect, Do Not Isolate
Stress often pushes us inward, but connection is a vital buffer against emotional overwhelm. Reach out to a trusted friend, engage in a meaningful conversation, or simply be in the company of someone who helps you feel safe.
5. Let Go of “Doing It All”
If you are holding yourself to the same standards of productivity or perfection as before, pause. In times of stress, it is okay (and often necessary) to lower the bar. Rest, slow down, and remind yourself that surviving is sometimes more than enough.
When to Seek Support
If overwhelm is starting to interfere with your ability to function, whether that is at work, in relationships, or within yourself; it might be time to speak with a psychologist. Therapy is not just for crises; it is a space for reflection, grounding, and growth.
Being human is not easy, especially when the world feels heavy. But by acknowledging how we feel, taking small steps to care for ourselves, and connecting with others, we can move through these times with greater resilience and compassion.
If you are struggling right now, you don’t have to do it alone. Reaching out is a strength, and help is available.