Managing Feelings of Overwhelm

Tranquility Counseling Services, PLLC

www.tranquilitycounselingutah.com

(801) 845-4406

Experiencing Overwhelm?  Look at these 4 areas 

This is the time of year when I start seeing a lot of “overwhelm” with my clients, with my students, with my kids, and with myself.  We’re starting to be teased by the weather with occasional warm and sunny days.  We’re still bogged down with school or keeping up with kids’ school schedules and we’re remembering lazy (or at least lazier) summer days and looking forward to summertime.  Feelings of overwhelm mean we are outside our window of tolerance.  Meaning our current circumstances are taking more resources than we are able to give.  When feelings of overwhelm come I believe it is because we are not balanced.  I like to look at the following areas of my life:  physical, mental, emotional/social, and spiritual.  By looking at each area I can better see what areas are “off kilter” and that helps me know where to put some energy to make things feel more balanced which in turn helps me remain within my window of tolerance.

Physical:  this is your physical body but also your physical space.  Examining this area of life might look like asking yourself the following questions: 

1.  Am I nourishing my body appropriately on a daily basis?  This includes getting adequate nutrition and fluids.  It also means eating a balanced diet and eating regularly throughout the day to keep energy levels up.

2. Am I joyfully moving my body daily?  I’m not talking about signing up for the gym or a rigorous exercise program.  Joyfully moving your body means regular movement throughout the day.  Stretching, going for walks, standing at your desk instead of sitting, engaging in movement you enjoy like dance, pickle ball, or yoga.

3. Am I getting plenty of sleep?  When we feel overwhelmed we tend to start sacrificing our physical needs and sleep tends to be at the top of the chopping block.  Our brain works better when it is adequately rested.  This means that adequate sleep will make you more productive AND will actually help increase your window of tolerance.  Don’t cut out sleep!

4. Is my physical space conducive to positivity?  I’m sure you’ve all heard that clutter takes energy away from you and it’s true.  Self-care includes carving out time to do your laundry, meal plan and grocery shop, and clean up your physical space.  You will be far more productive when you are in a clean environment.  This includes your purse/bag and car.  Personally, when I’m feeling overwhelmed, one small thing I do first is organize my purse and school bag and clean out my car.  Then I clean and organize my desk.  This does wonders for my productivity!

Mental:  this is your mental stimulation.  It can include things like reading, learning something new, and having engaging conversations.  Examining this area of life might look like asking yourself the following questions:

1.  Am I mentally overstimulated or mentally understimulated?  Finding the right balance for you is key.  

2. If I am mentally overstimulated I need to find ways to soothe my mind.  This can include things like putting together a puzzle, listening to soothing music, meditating or practicing mindfulness.

3. If I am mentally understimulated I need to find ways to engage in mental stimulation.  This can include things like reading an interesting book, learning a new skill, or meeting up with a friend to engage in conversation.

4. Do I put boundaries around my mental stimulation?  Meaning do I have the skills to “turn off” my mind when it is overstimulated and ruminating?  

Emotional/Social:  this is attending to your emotional health and social relationships.  Examining this area of life might look like asking yourself the following questions:

1.  Do I regularly engage in healthy and adaptive coping skills?  Engaging in healthy and adaptive coping skills on a regular basis leads to more positivity and can reduce the negative feelings from overwhelm.  

2. Do I hold boundaries with my time and live my life congruent to my values?

3. Do I regularly attend to my relationships and spend time with the people who matter to me?

4. Do I ask for help when needed and practice vulnerability with my support system?

Spiritual:  this is you drawing strength from your higher power (whatever that looks like for you).  Examining this area of life might look like asking yourself the following questions:

1.  Am I familiar with my higher power and do I know how to draw strength from my higher power?

2. Do I regularly implement time in my day to connect with my higher power?

3. If I am religious, do I find comfort and strength in my religion or is my religion a source of distress?

4. Am I experiencing cognitive dissonance with regards to my higher power or my religious beliefs?

As an individual and a clinician I find that having balance leads to greater positivity, less overwhelm, and an increase in good mental health.  Sometimes it can be hard to really examine your own life and you need another perspective.  Tranquility Counseling Services has therapists trained in Dialectical Behavioral Therapy or DBT who can provide that perspective.  DBT is a skills based model that aims to restore balance in one's life.  Reach out today!  

Sherrie Nebeker, MA, LMFT

Sherrie is a Licensed Marriage and Family Therapist and AAMFT approved supervisor.  She owns and operates Tranquility Counseling Services, a mental health group practice based in Orem, UT.

*This article is sponsored by Tranquility Counseling Services, PLLC.  Tranquility Counseling is a mental health agency based in Orem, UT.  Tranquility Counseling has therapists who can help.  Tranquility Counseling is dedicated to making mental health treatment affordable and accessible.  Tranquility accepts most forms of insurance and has very affordable private pay options as well.  Tranquility Counseling therapists meet clients in person in Orem, UT, Price, UT, and ONLINE throughout Utah.

Contact us today:  

Call/text:  (801) 845-4406

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Visit our website:  www.tranquilitycounselingutah.com