What you can do when feeling overwhelmed

Australia Broadcast Center

21-05-2025

When we live in a society where productivity is constantly praised, it's no wonder we often ignore the signals that we're stretched too thin.
If you've been feeling numb, disconnected or foggy, you could be experiencing symptoms of overwhelm.
Clinical psychologist Rebecca Ray says it is one of the most common issues she sees in her clinical practice on the Sunshine Coast/Kabi Kabi land.
But it's not always obvious to those experiencing it, she told ABC Sunshine Coast Mornings.
"It's not necessarily an all or nothing response, where you're lying on the couch wrapped in a blanket," Dr Ray says.
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.
So, how do we recognise the signs of overwhelm? And how do we deal with it when we're at capacity?
Stress and overwhelm are similar but distinct experiences.
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.
That feeling of being stuck is what Dr Ray describes as a functional freeze response.
"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.
"[It's] your nervous system trying to protect you when you're in a state of overwhelm.
"You might still go to work, you might still parent your children or pay your bills, but you feel numb or disconnected or foggy."
Other symptoms include:
• Feeling irritable or frustrated
• Feeling helpless or hopeless
• Panic or anxiety
• Task avoidance
• Appetite changes
• Sleep disturbances
• Struggling to make decisions
Over time, overwhelm may increase the risk of anxiety and depression, making it even more important to address early on.
Dr Ray says simply trying to be more organised is not the solution.
"[Don't] write yourself a to-do list as long as your arm," she says.
"Because in Western society … that operates at a very fast pace, we can [feel like] if we just do more, then we'll feel better.
National crisis support service Lifeline recommends some practical strategies:
• Identify the cause — 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.
• Review your current coping mechanisms — 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?
• Talk to a trusted friend or family member — talking through your issues with someone you trust can assist you to work through them and identify possible solutions.
• Check your thinking — 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.
• Make a positive plan — 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.
• Take care of yourself — we need to be healthy in order to meet life's challenges. Take time out to engage in activities you enjoy and find rewarding.
If finding the time to implement these strategies feels hard, a good first step is a mental health day.
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.
"That awareness of, 'When is my stress now shifting from helpful to harmful?' is a very good thing for people to be able to monitor themselves.
"Taking a mental health day is a proactive thing … to get it before it becomes a mental health issue," Ms Clements says.
Grant Blashki, a practising GP at Melbourne/Wurundjeri and former lead clinical advisor for beyondblue, says there's no one way to spend a mental health day.
"People can take that time to nurture themselves, be kind to themselves and maybe get some exercise," he says.
Journaling, talking to a trusted friend, or allowing yourself some decompression time for an activity that puts you in a "flow state" can also be helpful.
If one or two mental health days isn't making a difference, it's important to come up with a long-term plan with work and/or a healthcare professional.
"Having a good recovery plan is important," Ms Clements says.
"Reach out for support and assistance. A lot of organisations have employee assistance programs where people can go at no cost to receive confidential coaching and wellbeing assistance."
Our experts also recommend reaching out to a healthcare professional, like a GP who might recommend doing a mental health assessment and subsequent Mental Health Treatment Plan.
To start with, the plan offers up to six subsidised psychological sessions.
And remember that powering on can be counterproductive.
"I think sometimes the desire to turn off the overwhelm makes the overwhelm even more intense," Dr Ray says.
"Accept that the overwhelm is there, you don't have to approve of it but also understand that there are things that you can do to help manage it."
This is general information only. For personal advice, you should see a qualified medical practitioner.