What To Do When You Feel Too Overwhelmed To Do Anything

When you’re faced with more conflicting priorities, tasks, or sources of stress than you believe you can handle at once, you may begin to feel overwhelmed. In general, this is a state in which you may be bombarded with information, responsibilities, or emotions, and which may come with some distressing symptoms. In some cases, it may seem as though you’re too overwhelmed to do anything, which can further contribute to the overwhelmed sensation, thus creating a vicious cycle. Resting, relaxing your body, stepping back, journaling, and reaching out for help can be beneficial when you’re feeling too overwhelmed to do anything. Online or in-person therapy can offer the support and guidance you deserve as you navigate challenges related to feeling overwhelmed.

Exploring overwhelming feelings: Symptoms and causes

Feeling overwhelmed (sometimes referred to as experiencing overwhelm) may be described as feeling unable to keep up with current stressors or other demands on your time, energy, or emotional reserves. When you feel overwhelmed, it might seem as though you’re being pulled in too many directions, are too stressed to manage the situation, or are otherwise lacking control. 

Feelings of being overwhelmed may exist on a spectrum, ranging from somewhat overwhelmed to so overwhelmed that you believe you can’t do anything. Overwhelm may also be accompanied by a variety of possible symptoms, such as:

• Restlessness or irritability 
• Anxiety
• Difficulty concentrating
• Trouble sleeping
• Lacking hope or feeling powerless
• Physical symptoms, such as headaches, muscle pains, or nausea

Many factors may contribute to feelings of being overwhelmed. These might range from personal challenges—such as illnesses, divorce, or loss—to career hurdles, school stress, or other unexpected challenges.

Additionally, certain mental health conditions, such as post-traumatic stress disorder (PTSD), attention-deficit/hyperactivity disorder (ADHD), depression, and obsessive-compulsive disorder (OCD), may also lead to overwhelming feelings in certain circumstances. 

It can be possible for anyone to feel overwhelmed, and these conditions may not always be linked to feelings of overwhelm. However, they sometimes contribute to certain individuals becoming easily overwhelmed. 

Management strategies for when you’re too overwhelmed to do anything

Starting small

It may not always be productive to try to tackle everything on your to-do list at once, which can feel overwhelming and lead to procrastination. Instead, it may be helpful to start with the easiest tasks—for example, putting clothes in the washing machine, taking a shower, or sending one email—and work your way through them slowly.

Relaxing your body

Sometimes, it can be helpful to start by managing the effects of overwhelm on your body, which may help you reduce some of the physical symptoms of stress. You might consider practicing deep breathing exercises, yoga, or a few minutes of meditation to center your thoughts and ground yourself in the present.

Resting

Making time for rest may be helpful for giving yourself some breathing room and approaching stressors from a fresh perspective. You might try taking a brief nap, going to bed early, or adjusting your sleep hygiene to promote more restful sleep.

Stepping back

When you feel overwhelmed, it may be helpful to briefly step away from the source of stress to take a deep breath and mentally recharge. Taking a short break may give you a chance to reframe your thoughts and process what you’re feeling.

Journaling

Journaling can be beneficial for sorting through your thoughts and emotions, particularly when you feel stressed or overwhelmed. In fact, a 2018 study found that certain journaling techniques were associated with reductions in symptoms of anxiety and depression, as well as increased resilience.

Practicing prioritization

When you feel like you have too much to do or manage at once, prioritizing the most important and urgent tasks may be helpful for preventing feelings of overwhelm. You might consider delegating a task to a coworker, putting a few clients on a waiting list, or focusing on only the most important chores to free up space on your agenda. 

Reaching out for help

Getting outside support may be beneficial when you feel too overwhelmed to do anything. This can give you a chance to express your emotions, discuss the challenges you're facing, or gain a new perspective on your sources of stress. You might consider reaching out to a friend or family member or joining a support group for others experiencing similar situations.

Therapy may also be a helpful source of outside support for those who feel overwhelmed. A licensed therapist may address underlying or connected mental health conditions, offer advice for managing stress, or provide strategies for reducing or navigating overwhelming situations in the future. 

Benefits of online therapy

If you are feeling too overwhelmed to do anything, commuting to a therapist’s office in person may seem daunting, particularly if you are also living with other mental health conditions, such as depression or anxiety, that can make it challenging to leave your home. In these situations, online therapy may be an appealing alternative. You can often attend therapy sessions from the location that is the most comfortable and convenient for you.

Effectiveness of online therapy

A variety of studies have demonstrated the effectiveness of online therapy when it comes to addressing mental health conditions that may be linked to feeling overwhelmed. One 2017 study, for instance, found that internet-based therapy could be a useful treatment for conditions like depression, anxiety, post-traumatic stress disorder, and obsessive-compulsive disorder.