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What to Do When You are Feeling Totally Overwhelmed

We have all experienced it at one point or another—a long and stressful day that left us feeling tired, strung out, and completely and hopelessly overwhelmed.

The good thing is there is no shortage of ways you can reset, recover, and become even better than before.

Below are some of the best tactics you can do to get out of the rut when you are feeling down and out and overwhelmed:

Technique #01: Take an emotional time out.

Watch your favorite movie with your significant other.

Read that engrossing book you have been putting off for so long.

The idea is to set aside an hour or two to step back from your problems or anything else that is bothering you. 

It would also be a good idea to get somewhere else physically whenever possible.

It would be refreshing for you to be reminded that there is a vast and beautiful world out there.

Often, that would help you put things back in perspective.

Technique #02: Get some exercise.

Hit the gym.

Go for a swim or run.

Join that spin or boxing class.

Whatever it is that you do for exercise, find a way to fit it into your schedule.

You can also get a few minutes of exercise after a long day to get all the worries and stress out.

Technique #03: Breathe deeply.

This solution is quick and unbelievably practical.

Start by doing a full 120 seconds to breathe in and out, very deeply—maybe six or seven breaths per minute. 

At the end, you will feel a lot better.

Technique #04: Take a short walk.

Walking is considered a great stress reliever as it not only helps you blow off steam, it also helps you release endorphins.

Amazingly, moving your body even for just a few minutes can do wonders for your body. 

If you can walk with a significant other or a friend, even better as it can be a great way to get social support.

Walking also gives you time to reframe and think and see any overwhelming situation with renewed optimism and hope.

If anything, walking can provide enticing short and long-term benefits.

As an added bonus, it distracts you from a stressful situation even for just a few hours.

This is important so you can look at the situation with a new perspective and a new frame of mind.

Technique #05: Visualize relief.

If you start to feel overwhelmed, guided imagery and visualizations are two things that can help you restore your peace of mind.

The good thing is they are not only easy to do, they can also help you relax not just mentally but also physically.

With practice, you will be able to access your “happy place” easily and feel so much calmer.

Technique #06: Reframe your situation.

At times, you can intensify your experience of stressful situations just by how you look at them.

If you can look at your situation differently, you will find that there is another way you can look at the situation—one that is less stressful.

Emotional and mental stress is often attributed to pessimism and other self-sabotaging thought patterns. 

Find a way to change how you look at situations and things, especially those that are causing you stress.

When you see the silver lining in any situation, you will also realize the situation is not as dire as you initially perceive it to be.

Technique #07: Try aromatherapy.

Aromatherapy is something many people swear by and with good reason.

For example, some studies have found out that using lavender essential oils has helped decrease fatigue, depression, anxiety, and stress in patients with cardiovascular disease.

What’s even better? It’s as easy as can be!

All you need to do is light a diffuser or candle, enjoy the aroma, and watch your worries, anxieties, and stress levels go down.

Technique #08: Write things down.

Another easy and effective way to ease those stressful feelings would be through journaling.

A study published indicated that journal writing has helped dramatically minimize the psychological distress in families with loved ones who are critically ill.

So when you are feeling overwhelmed, get your journal out and write everything that’s causing you stress.

You can also write how you feel about the situation.

Don’t worry about the grammar or spelling. Just write raw and pour your feelings out.

You would be surprised with the massive relief this exercise can bring.

Over to You

Feeling overwhelmed is part of being human. It is something that is inevitable. It is something that no person is spared from. Fortunately, there are countless effective ways you can counter those negative feelings. Start with the list laid out above and you will be back in your fighting form and A game in no time.