Feeling emotionally overwhelmed can happen to anyone for a variety of reasons. Most people associate emotional overload with working professionals trying to advance up the ladder in their careers. And many professionals would agree that it does happen. Still, emotional overwhelm also happens to the stay-at-home parent who needs to see that the workmen install the new carpet in the living room on time for the open house, while on the same day paying the family’s monthly bills and watching the clock to pick the kids up from school for basketball practice and choir rehearsal.
Society today often seems to move at a faster pace than the human brain has the capacity to cope. People live in a constant state of task overload while they try to combine an infinite number of daily tasks into a tidy, sticky whole. They end up with to-do lists that have to-do lists. The brain jumps back and forth between tasks until it freezes in confusion. The memory becomes forgetful, and the mind is slower in processing information. In other instances, the mind races ineffectively. The brain loses the ability to solve problems.
Causes of Emotional Overwhelm
Now that we know that anyone can suffer from emotional overwhelm, what causes this stress? As expected, the types of stressors are varied:
- Autism
- Traumatic events
- Relationship problems
- Work responsibility overload
- Financial losses
- Experiencing a pandemic
- Politics
- Environmental disasters
- Physical Ill health
- Post Traumatic Stress Disorder (PTSD)
- Attention Deficit Disorder (ADD)
- Anxiety
- Mood disorders
Bear in mind that everyone manages stress and anxiety in diverse ways, and stress thresholds are not the same level for everyone. What that statement means is that something that causes great stress to one person may gently roll off the back of another.
Ways to Cope with Emotional Overwhelm
Coping with emotional overwhelm means recognizing that it is more accurate to describe what someone feels as a fear of failing or of disappointing others. The fear of failure may stem from a failure to organize things properly. The first step then is to carve out – immediately – a little time for calming your mind. After calming your mind, try organizing according to the following stress relief strategies:
- Put the brakes on the frenetic pace. Take several slow, deep, cleansing breaths. For most people, daily tasks, whether at home or work, are not so crucial that they cannot hold for five minutes of deep breathing. Slow breathing should reduce stress to a manageable level.
- Organize the desk. A messy desk reflects a messy mind and creates stress. Straightening up that tiny corner of the world may help focus on control.
- Try to understand why the overwhelming feeling exists. Pinpoint the cause. Identification of the cause is the secret to control and a key emotional regulation tip.
- Separate daily tasks into two categories. Identify those that need to happen today and those that the boss would like to happen today. Put the needed items at the top of the list. Move the others to a lower level or even to a different day.
- Organize tasks that fit together into a block as one item. By organizing tasks in blocks, the list becomes shorter and appears more manageable. Even better, as the tasks are completed within a block, the whole block disappears from the list, creating a sense of accomplishment.
- Set limits on the workload. Set a firm time for leaving the office each day. Learn to say no to projects if they exceed the “needed” workload already scheduled. If a new project must be done today, then negotiate with the owners of other projects on the list to agree to a revised deadline within your control.
- Accept the wisdom of the saying: Do not let perfect be the enemy of the good. Stop striving for perfection. It can stymie the creation of something good enough.
- Take that lunch break. Everyone needs to recharge and regain perspective. The body needs to refuel, the brain needs to recharge, and the spirit needs to refresh. And please do not eat at your desk.
- Rein in those negative thoughts. Many people are their own worst critics. Always expecting disaster scenarios can become a self-fulfilling prophecy. Acknowledge your negative feelings, but in an accepting, non-judgmental way.
Emotional regulation may help minimize anxiety and stress. Emotional regulation tips include taking a break before reacting to a situation, just like the old saying, “count to ten before speaking.” Another emotional regulation tip is to learn to practice self-awareness. Gain an understanding of motives, desires, values, beliefs, and feelings, and how they affect your behavior, decisions, and how well you interact with others.
How to Achieve Mental Health Stability
The term mental health stability refers to that state of well-being that allows a person to cope with difficult, unexpected circumstances without causing disruptions to daily life. Mental health stability means learning to manage emotional stress. That is, a person can regulate their emotions, actions, and ideas healthily. They are adaptable to change. People who achieve mental health stability maintain stable relationships with family, friends, and co-workers. Life has meaning. They feel a sense of purpose in their daily lives.
The ability to maintain mental health stability is affected by genetic predisposition, by the coping mechanisms a person acquires, and by the environment and lifestyle they espouse. Mental health stability allows people to calm and soothe themselves when unanticipated upsets occur. Mental health stability means people adapt to the losses, challenges, and uncertainties of life. It also means a person can learn from the challenges life throws their way.
Find a Therapist to Help with Coping with Emotional Overwhelm
Psychotherapists, often simply called therapists, are mental health professionals who are trained in mental health issues. They are licensed by the state in which they practice, treating a range of emotional, behavioral, and social disorders through communication skills and interactive therapeutic practices. For example, clients visit a therapist when they want to boost mental health, get help in coping with emotional overwhelm, and address behavior issues.
Therapists may treat clients for problems that arise in school, discord among family members, relationships among co-workers, post-military service issues, and issues within communities. A therapist assesses a client’s mental health and collaborates with the client to reduce their symptoms so that emotional well-being improves.
When searching for a therapist, here are the things to bear in mind when evaluating a practice:
- Emphasis on cultural competency and community engagement
- Values, such as compassionate care and faith-based therapy
- Therapy options that fit client needs, such as individual therapy, group therapy, family therapy, and child and adolescent therapy
- Veterans’ issues and the impact of disability on mental health
- Specific trauma therapy, such as rape counseling or childhood violence
- Marital therapy to help sort out relationship issues
- Grief and loss therapy
- Suicide survivor support
- Substance or alcohol abuse counseling, and
- Anger management or low self-esteem therapy.
Counseling, or psychotherapy, consists of five main types of treatment. Those therapy categories are:
- Behavioral – seeks to eliminate unhealthy behavior and emphasize positive behavior
- Cognitive Behavioral Therapy (CBT) – helps clients identify patterns of negative behavior and improve well-being
- Humanistic – three types: patient-centered, Gestalt theory focusing on a client’s present experiences, and existential theory based on philosophical practices
- Psychodynamics, or talk therapy
- Holistic – blends several types of therapy to meet client needs.
Do due diligence when researching the available therapists. Not all therapists are the same. Learn the educational background of potential therapists and the staff who make up their practices. Ask questions to understand whether the practice’s mission fits with personal goals. Choose a therapist who makes you comfortable talking about your life experiences and goals. Seeking a space within which clients feel safe to share their confidences is critical to good outcomes and emotional well-being.
Learning to Thrive Together
If you, a loved one, or a friend needs help coping with emotional overwhelm, please contact us today. Our experienced therapists are happy to schedule an initial consultation for you. In the initial consultation, your therapist will assess your situation, review your mental health history, and work with you to determine the best course of treatment to meet your needs and goals. Feel free to ask questions about our therapy practices and become comfortable discussing your goals and needs with your therapist.
Refinery Counseling Services is a premier private practice in Georgia. Our mission is to empower every client as they work toward better mental health and personal growth. Our therapists are committed to compassionate care and to providing a safe space for clients to heal. Our firm is a woman-minority-veteran-owned firm with experience in veterans’ issues and how disability impacts mental health. We practice cultural competency and commit to community engagement for our clients.
We look forward to hearing from you soon. If you have an interest in learning more about faith-based therapy, we invite you to read our February 4, 2025, article entitled “Therapy with a Faith Foundation: What Sets Us Apart.”
