5 Steps to Overcoming Overwhelm

When we say we’re overwhelmed, we usually mean overcome by strong emotions – emotions that can be positive or negative but are so powerful they prevent us from enjoying the moment or even functioning effectively. It’s hard to be pleasant, patient or relaxed when we’re overwhelmed. 

Feelings of overwhelm may last a short time or go on for a while – for some of us, they may become chronic. When we feel overwhelmed, we miss opportunities of all kinds and just can’t pull ourselves out of the mire to do what we need to do to feel better. Overwhelm sends our thoughts down a path that has us believing the situation is “too much,” so we shut down, we can’t process our thoughts and may turn to unhealthy behaviors like overeating, drinking, shopping, overworking, etc. More than anything, we want to avoid or numb the feelings. Some of us slow down and some of us speed up, but at either extreme, overwhelm has us in its grip.  We can’t reason with it. We can’t seem to rise above it. So, what can we do?

A growing number of people are journaling. They're taking the time (no amount of time is too small) to write. Some pour their thoughts onto the page in an organized fashion and some write illegibly. Either extreme and everything in between can be helpful. And all you need is a pen and a notebook.

Overwhelm is an emotional reaction to thoughts. Once we recognize that we’re in a state of overwhelm, we can interrupt thoughts that aren't helpful – and deliberately replace them with those that inspire a sense of calm rather than fear or anxiety. The key when journaling to manage overwhelm is to focus on writing down your thoughts, whatever they may be.  You can use your journal to reframe your thinking, vent your frustration, express your confusion, describe your day or simply focus your mind. Journaling interrupts the cascading thoughts that create a feeling of overwhelm.

Here are five steps you can take to use your journal as a way of overcoming overwhelm.

1. Recognize that you’re feeling overwhelmed

2. Find a comfortable place to journal

3. Take a deep breath and focus your attention on your journal

4. Make it your goal just to become aware of your thoughts with no judgement

5. Write whatever comes to mind.

People who journal often say that by expressing feelings on paper, they're uncovering the real reasons they feel overwhelmed. Many people – those new to journaling and those who’ve been doing it most of their lives, are amazed at the power of putting their thoughts down on paper. By the end of a journaling session, their breathing has slowed, their state of mind is more relaxed and their outlook has shifted from worried or frustrated to one that is more positive.

The next time you feel overwhelmed, grab your journal, write the prompt “I feel overwhelmed because…” Replace the word overwhelmed with something that describes how you feel in the moment and start journaling!

For a wide variety of journals with different interiors and covers, visit Premise Content on Amazon.com.

Learn about the connection between food and feelings in my book: Food Crazy Mind: 5 Steps to Stop Mindless Eating and Start a Happier, Healthier Relationship with Food