How To Practice Self-Care And Avoid Chronic Overwhelm

In a fast-paced society, balancing the demands of one’s work and personal life can be challenging. As a result, some individuals may be more prone to feeling chronically overwhelmed and struggle to find a happy medium in their lives. This scenario may be common in those who experience chronic stress, which may lead to the development of attention-deficit hyperactivity disorder (ADHD) symptoms, anxiety, and other mental health conditions. 

There are various evidence-based steps you can take to potentially reduce feelings of chronic overwhelm and lead a happier, healthier life. Through conscious breathing exercises and time-management techniques, you may learn how to develop a sustainable lifestyle and avoid getting caught up in cycles of feeling overwhelmed.

The health risks of chronic stress and anxiety

Chronic stress may take a toll on physical and mental well-being simultaneously. If left unmanaged, it can increase one’s risk of depression, anxiety, heart disease, stroke, obesity, and diabetes. Mental health issues like memory loss and difficulty concentrating are also linked to chronic stress. Some signs of chronic stress include the following: 

• Irritability

• Mood swings

• Feelings of overwhelm

• Sleep-related struggles

• Low energy

• Difficulty concentrating 

• Cognitive impairment 

When you become overwhelmed, the body responds by activating the stress response. In such instances, our bodies respond with an increase in the stress hormone cortisol. High cortisol levels over an extended period often lead to inflammation throughout the body, which (when chronic) is associated with a wide range of health risks, from obesity and diabetes to heart disease and even some forms of cancer. In addition, research has linked chronic inflammation with symptoms such as fatigue, brain fog, and depression—all common side effects of unmitigated stress.

People who experience chronic stress may also have increased sensitivity to pain and digestive issues like nausea and diarrhea. Attention-hyperactivity disorder (ADHD) symptoms may also appear in those with prolonged stress due to its effects on the brain’s ability to focus and concentrate. In one study, researchers found that children exposed to chronic stress were more likely to be diagnosed with ADHD, demonstrating the severe impact chronic stress may have on the mind if left untreated for long periods. 

How to practice self-care and avoid chronic overwhelm

No matter who you are, it’s typical to feel overwhelmed by the demands of work and family life at some point in life. At a high frequency, such overwhelm can lead to physical, mental, and emotional exhaustion, contributing to chronic overwork and stress. It is vital to consider how you can prioritize your health by leading a balanced lifestyle and improving your physical and mental well-being.

Develop mindfulness techniques for better balance and self-care

Mindfulness may help those who feel overwhelmed due to chronic stress learn to cultivate peace and happiness. Through regular mindful practice, we can train our minds to become more attentive and notice when we feel overwhelmed.

A key component of mindfulness is learning to observe our thoughts without judgment, often achieved through meditation. Rather than allowing our scattered thoughts to cause stress, we can learn to recognize them without judging or reacting emotionally. Doing so helps create space between our thoughts and feelings and may allow us to respond with greater clarity. 

In addition, mindfulness can help foster an attitude of acceptance for ourselves and others. When we are mindful, we may be more able to accept things as they are without trying to push away any uncomfortable feelings or sensations that may arise. 

Conscious breathing is another mindfulness technique that can help reduce muscle tension and relieve stress more efficiently. This simple yet effective practice involves deliberately focusing on the breath and bringing full awareness to each inhalation and exhalation. 

When we consciously bring our attention to the breath, it may help us become more aware of our physical state in the present moment, relax tense muscles, calm a racing mind, and achieve greater agency over our emotional reactions to stressors. One study found that daily conscious breathing practices may enable individuals to reduce anxiety and improve positive thinking patterns. 

Identify the sources of stress

Identifying the two to three primary sources potentially causing chronic stress in your life is a helpful approach to reducing the frequency, intensity, and duration you feel overwhelmed. While eliminating these responsibilities or tasks may not always be possible, it may be helpful to be aware of what is making you feel overwhelmed. Such insight can encourage you to reconsider the commitment and whether it is worth the energy and stress.

Set healthy boundaries 

Setting boundaries with work and friends is an essential component of managing chronic overwhelm. With our increasingly busy lives, it can be challenging to find time for ourselves, let alone recognize when we are feeling overwhelmed. Setting boundaries with those we interact with daily may allow us to make more space for self-care and nurture our physical and mental health.

It is important to remember that setting boundaries does not mean avoiding all social interactions; instead, it is about understanding your needs, communicating them respectfully and clearly, and allowing others to affirm how they can best support you. Setting boundaries empowers us to take ownership of our mental health by recognizing when we need extra support or time away from certain situations.

For instance, a therapist may help individuals discover how often they say "yes" when they would benefit from saying "no" and practice assertiveness techniques like using clear language and speaking firmly. A therapist may also explore underlying issues such as anxiety and self-esteem that may make it difficult for some people to stand up for themselves.

Managing pressure and maintaining balance

Those who experience burnout and consistently feel overwhelmed may be at a higher risk of developing anxiety and depression, two conditions that make it challenging to participate in in-person therapy. Online therapy enables these individuals to have therapy from the comfort of their homes, which may increase their willingness to open up about their true feelings and progress toward a more balanced life. 

In one study, researchers compared the effectiveness of in-person cognitive behavioral therapy (CBT) and CBT delivered online. Their team found that individuals who participated in online CBT received a significant improvement in mental health symptoms and quality of life. They also found that those in the online therapy group were likelier to stay in therapy longer. This study demonstrates that online therapy may be as effective as in-person therapy for assisting individuals who experience chronic anxiety.