Excessive overwhelm: how to deal with it?

Social media, the ability to be altijd op, the lack of clear boundaries between work and private life — these are the daily challenges of today. We feel permanently stressed, overwhelmed, we have the impression of being forced to constantly process information and make decisions. And while access to knowledge is vast and we derive many benefits from it, the rush and frequency of data that flows to us makes us clearly feel like our cognitive abilities are simply not keeping up. We may wait for our evolutionary biology to catch up with the pace of development, but at the current rate of technological change the chances are slim and we are increasingly lost.

One of the most common solutions that specialists offer us are activities at the individual level: therapy, planning the schedule of the day so that it includes sufficiently long breaks between the performance of complex and complex tasks, mindfulness practices, yoga, diet. All this advice can be very helpful, but we are well aware that there are issues that require broader analysis and action — not only at the individual level, but also in a social context. In a situation in which we find ourselves as individuals, but also as a significant part of society, it is worth asking: what can we change? And is it possible at all?

What is the feeling of being overwhelmed?

The feeling of being overwhelmed can manifest itself in many ways: mental retardation, confusion, forgetfulness, difficulty concentrating and logical thinking, anxiety, chasing thoughts, impaired ability to solve problems and reduced intellectual performance. It is worth remembering that one thing is a temporary feeling of being overwhelmed — which can be adjusted relatively easily, for example by taking a break from the screen or using relaxation techniques — and another thing is a long-term, permanent overwhelm, which already requires much deeper actions and thoughtful intervention.

Cognitive fatigue is a condition in which we are more easily distracted, we lose cognitive flexibility - and this, as you know, is a constant requirement of the modern world. There are also difficulties with rapid adaptation, which, in addition to flexibility, is one of the key challenges of our culture. As a result, we become less efficient and, above all, more prone to depression and anxiety.

To help yourself, it is worth first reaching for strategies on an individual level that can bring temporary relief. In the next step, it is good to ask yourself: what can we change on a systemic level to not only respond to symptoms, but actually reduce the sources of our overwhelm?

5 individual strategies

Rebecca Zucker in his article How to Deal With Constantly Feeling Overwhelmed For the Harvard Business Review, we present several strategies for coping in the event that we find ourselves in this difficult and demanding time when everything begins to overwhelm us.

Determine the cause of the overwhelm: Ask yourself - If I could/could eliminate one or two tasks, which one would lower my stress levels the most? Even if you are not able to actually remove them, just identifying the biggest source of voltage will allow you to better manage it. It may be a project that is already at the finish — then it is worth simply closing it. If, on the other hand, you are overwhelmed by its scale, try breaking it down into smaller stages, asking for help, or postponing the deadline. Or is it worth doing everything at once?

Delimit time for chores and other activities: Determine how much time you devote to a particular task, at what time you finish work, and in what situations you simply say “no”. Sticking to this discipline allows you to maintain order and reduces chaos.

Let go of perfectionism: Striving for perfect results can turn simple tasks into overwhelming projects. This, in turn, promotes postponing work for later and increases mental tension. When the backlog accumulates, the feeling of overload only increases. Remember the rule: Done is better than perfect. Ask yourself: Is it worth spending even more time on this project? If profits are minimal — quit. It is also important to come to terms with the fact that not everything will always go perfectly.

Delegate tasks: Think - What is the best way to spend my time and energy? Anything that does not fit into this answer is worth giving to others. This can be conducting meetings, attending some meetings, pre-recruiting, and even daily household chores. We can delegate tasks that do not require our personal attention.

Recognize your hidden beliefs: If you have the feeling that overload is your constant state, perhaps unconscious beliefs are holding you in it. You may believe in something that is a permanent belief in your head that actually causes a great blockage. An example? To think that making one mistake means crossing out the entire professional endeavour is a vicious circle of so-called avoidant perfectionism, which distances us from trying by what we are constantly standing still.

Are there techniques that can help in sudden moments of overwhelm? Yes — these are the emotion regulation strategies that Dr. Tracey Marks describes in the article Feeling Overwhelmed? The Science of Emotion Regulation, published on the Marks Psychiatry website.

First, we can use Sensory Grounding Techniques: all you have to do is choose one of your senses to focus on (sight, hearing, touch, taste or smell) and find a specific stimulus that corresponds to that sense. Then take 20-30 seconds to focus your attention precisely on this stimulus. This can be, for example, putting yourself on the tongue of a sour lemon or watching birds through the windows. Breathe calmly and deeply so that you fully focus on the overall sensory experience. This technique allows you to calm your nerves and regulate emotions in a short time. Secondly, start calling emotionsthat you feel. When you feel overwhelmed, pause for a moment of reflection and try to identify the emotions that accompany you. You can write them on the grid and then accept their presence. You can also look for the reason and the source from which they come.

Emotional resilience requires systematic action

To develop emotional resilience, it is worth reaching for proven tools and using them regularly. Through the repetitive practice of emotion regulation techniques, our mind gradually learns to respond better to situations that generate stress and overwhelm.

It is worth remembering that feeling overwhelmed is a warning signal, not a final verdict. With the right strategies at your disposal, you can learn to maintain emotional balance — rather than succumb to an emotional wave. Start now and watch your ability to cope with intense experiences grow over time.

System problem

Getting lost in a world of excess technology and feeling overwhelmed are some of the main experiences of our time. The emotion regulation techniques mentioned earlier are not always enough. It is worth remembering that the overwhelm - especially that resulting from the presence on social media and being constantly online - affects the little ones in a special way. Generations Z and Alpha are growing up in realities where the line between the physical and virtual worlds has virtually blurred. Moreover, the digital world often becomes an overarching reality for them — and there is no indication that this limit will be sharpened again.

Problems with mental functioning in such a reality are deepening more and more. Aditi Sahi points out this in her article for UNICEF We Are Stressed and We Are Overwhelmed, also stressing the role that decision makers can and should play. They are the ones who have the tools to support systemic change and help young people find their way in a world that is increasingly overwhelming.

The younger generation is struggling with enormous overwhelm and needs real support from governments and policymakers. Even before the COVID-19 pandemic, a study published in Indian Journal of Psychiatry (2019) found that at least 50 million children and adolescents in India are struggling with mental health problems. Of these, as many as 80-90% have never sought professional help. This shows that the support required is unprecedented because our times have created a problem that as a society we have never helped ourselves with before.

So what do we need when it comes to systemic action?

First of all — Specific legal regulationsto make it easier to report hate speech, fraud and abuse online. At the same time, we need the involvement of experts and policymakers to make the digital space more welcoming, safe and less toxic. This solution applies, among other things, to the phenomena referred to as cyberbullying, which we wrote more about here: Cyberbullying in the Workplace: Part I and Cyberbullying in the Workplace: Part II.

In the context of the young generation and the changing reality, it is worth remembering that today's young people grow up in completely different conditions than previous generations - that is why they look at the world from a different perspective. They want to be part of the conversation about the future, have a real influence on decisions and actively contribute to creating solutions that will serve not only them but also future generations.

We need those in power to create spaces to participate in decision-making — for young people as well as for all concerned. Only in this way can we jointly shape policies and actions that have a direct impact on our lives and the future of society. This type of cooperation gives not only a sense of social agency, but also the conviction that our concerns are heard and taken seriously.

summary

Feeling overwhelmed is not only an individual challenge, but increasingly the result of broader social, digital and cultural processes. We need both proven strategies of personal and systemic action to respond effectively to this experience of our time.

Sources:

1. https://hbr.org/2019/10/how-to-deal-with-constantly-feeling-overwhelmed?tpcc=orgsocial_edit&utm_campaign=hbr&utm_medium=social&utm_source=linkedin
2. https://markspsychiatry.com/feeling-overwhelmed-the-science-of-emotion-regulation/
3. https://www.unicef.org/rosa/blog/we-are-stressed-and-we-are-overwhelmed