Managing Stress: Why Do I Always Feel Overwhelmed?

Stress is often a part of life, and when managed correctly, it may even be beneficial in some situations. However, when stress makes up your everyday state, it can contribute to feeling overwhelmed and experiencing an increased risk of developing serious physical and mental health concerns. You are not alone; feeling overwhelmed can be common in our society. It can be caused by negative thought patterns, a lack of self-care, or an undiagnosed mental health condition. To better manage stress, it may be beneficial to work with a licensed therapist who can help you develop healthy ways to cope with chronic stress.

Why do I feel overwhelmed?

If you want to understand why you feel overwhelmed, it may be helpful to develop self-awareness surrounding your situation and to consider the environmental and lifestyle habits that may be contributing to these feelings. Let’s explore a few common examples of what may be leading you to feel overwhelmed in your life.

Imbalanced lifestyle and lack of sleep 

The modern lifestyle often encourages a mentality of constantly focusing on work and completing tasks without considering the amount of rest you allow yourself. It also frequently encourages constant socialization and activity, possibly contributing to feeling overwhelmed. For individuals who experience chronic stress or anxiety, it can be common to display an anxious attachment style. 

Anxious attachment and stress management 

Anxious attachment is a type of attachment style typically characterized by a fear of rejection and abandonment. People with anxious attachments may express a need for constant validation from others to feel secure in their relationships, which may lead to an imbalanced social life where they feel the need to put too much effort into relationships. This may lead to feeling overwhelmed and exhausted from most social interactions. 

How do you reduce stress when you have an anxious attachment?

For us to reduce stress and stay healthy, it may be essential to be mindful of when we are becoming consumed by these types of anxious behavior patterns. Staying present could mean taking a few minutes each day for deep breathing exercises, meditating, or scheduling more leisure time with a family member or friends. Vacations can also be helpful in allowing us to reset ourselves so that we can have time to enjoy life without worrying about getting things done.

Striking a balance between working and living to manage stress

Traumatic events

Traumatic events, such as combat, accidents, or other life-threatening experiences, can cause physical and psychological changes in the brain and emotions of those who experience them. These changes may lead to a variety of mental health concerns, including post-traumatic stress disorder (PTSD), anxiety disorders, and depression. For those affected by PTSD, managing stress may be complex due to the intrusive thoughts and physical changes in the brain that may make individuals more susceptible to becoming easily overwhelmed. 

For those with PTSD, feeling overwhelmed may lead to feelings of extreme anxiety and stress due to the body reverting to the state it experienced during the trauma. In a famous study regarding trauma, researchers found that those who experience trauma and are unable to integrate the experience tend to be likely to continually relive the experience and perceive typical situations and individuals as threats. Although this study is from 1994, more recent research has since corroborated its findings.

One example of how trauma can affect the brain is seen through alterations in neural pathways. For instance, areas like the hippocampus—which is generally responsible for emotion regulation and memory—can shrink in size following traumatic experiences. Changes like this may make it difficult for individuals to process their emotions effectively, potentially resulting in increased levels of anxiety and confusion that may make them feel overwhelmed by seemingly ordinary situations. 

In addition to physical changes within the brain, traumatic experiences may also have a profound effect on emotional states and feeling emotionally overwhelmed. Those affected by PTSD often have difficulty regulating their emotions effectively. They may be more easily triggered into states of intense fear or anger than they were before the traumatic experience. This emotional volatility can further contribute to feeling overwhelmed, as individuals may have difficulty coping with stress without the help of a licensed professional. 

Mental health concerns

Mental health conditions, such as depression, anxiety, and bipolar disorder, can increase the risk of feeling overwhelmed. These mental health conditions may create constant physical and mental distress, which can be challenging to manage. Those with undiagnosed mental illnesses often experience a cycle of stress and burnout without understanding why they feel so overwhelmed.

The overstimulation of the mind caused by undiagnosed mental health conditions may lead to feeling constantly burdened and exhausted because many of these conditions can result in individuals becoming “stuck” in behavior patterns without conscious control. 

When unmanaged or left untreated, undiagnosed mental illness may make it difficult to cope with stressors. This may lead to feelings of isolation or being misunderstood because of the inability to express what is going on within themselves due to the symptoms of mental illness. 

Chronic stress and adaptability

Adaptability can be defined as the capacity to adjust or modify behavior in response to changing circumstances. It can be seen as a sign of good health, both physically and mentally, as well as indicating a healthy relationship with stress. Adaptability often enables individuals to quickly recognize and respond to ongoing environmental changes, empowering them to manage stress more mindfully.

Chronic stress can have a significant impact on the body's overall adaptability. In one study, researchers looked at the effect of perceived chronic stress on adaptability and cognitive flexibility. They discovered that high levels of consistent perceived stress usually reduced cognitive flexibility and the overall ability of the body and mind to be flexible and adapt to changing circumstances. 

As stress levels continually increase, the capacity of an individual's coping mechanisms typically decreases. This can mean that even small tasks-–which may seem manageable at first-–can quickly become overwhelming and challenging to complete. 

Additionally, people who live with mental health disorders often experience negative thoughts and feelings, potentially making them more susceptible to feeling overwhelmed by stressful situations or events. Taking steps toward managing your overall health can be important to prevent an increased susceptibility to stressful situations. 

Benefits of online therapy for mental health 

Online therapy may offer individuals who feel overwhelmed more convenient access to professional therapy services. It may be difficult for these individuals to leave the house or open up about the reality of their emotions in an in-person setting. Online therapy may enable these people to speak with a licensed therapist and receive additional resources that may help them address the root causes of why they feel consistently overwhelmed in their lives. 

Effectiveness of online therapy

In one study, researchers looked at the ability of online therapy to reduce the presence of chronic stress and address mental health concerns that may be contributing to other symptoms, such as anxiety and depression. They found that internet-based cognitive-behavioral therapy techniques (ICBT) were usually just as effective as in-person therapy for reducing stress-related symptoms and increasing accessibility to treatment for individuals who experience symptoms of feeling overwhelmed.