What To Do When You’re Feeling Overwhelmed. (Strategies That Actually Work)

Feeling overwhelmed is a natural part of life, but it’s never pleasant.

Any number of issues in life can cause overwhelm—from starting a new job, leaving home to go to college, or navigating romantic relationships. 

Feeling overwhelmed every now and again isn’t a bad thing, as long as you have coping strategies that help you recognize and overcome the feeling. Then, you can reapproach the situation with a clearer mind. 

That’s what this article is for. I’ll walk you through what happens to us when we feel overwhelmed—mentally, emotionally, and physically. Then, I’ll show you practical steps you can take to manage this tricky emotion whenever it arises. 

Signs and symptoms of feeling overwhelmed

Sometimes overwhelm can sneak up on us, gradually building until we suddenly realize we’re in over our heads. 

Like a pot of water slowly heating to a boil, the signs aren’t always obvious until we’re already experiencing intense distress. Learning to recognize the early warning signs of overwhelm can help you take action before things become unmanageable.

Our bodies, minds, and emotions are interconnected, and each responds to overwhelm in its own way. Understanding these responses can help you identify when you’re heading toward overwhelm—even before you consciously realize it.

Physical manifestations of overwhelm

Your body often sends the first signals that you’re becoming overwhelmed, though these physical signs can be easy to dismiss in our busy lives. Pay attention if you notice any of these symptoms persisting:

Tension and discomfort

Your body may literally carry the weight of overwhelm in your muscles. You might notice your shoulders creeping up toward your ears, jaw clenching throughout the day, or a persistent knot in your stomach. These physical tensions are your body’s way of responding to perceived stress, preparing for a “fight or flight” response even when the threat isn’t physical. (Thanks a lot, lizard brain!) 

Sleep pattern disruptions

Overwhelm often manifests in your sleep patterns, either making it difficult to fall asleep or causing you to wake up throughout the night with a racing mind. You might find yourself exhausted during the day yet lying awake at night, your thoughts too active to allow restful sleep. Some people experience vivid stress dreams or find themselves sleeping more than usual as their body attempts to cope with the mental load.

For others, sleeping more than they normally would is a sign of overwhelm. Rather than stay awake and face the discomfort, their bodies and minds prefer to shut down and stay in bed longer. This can often happen when overwhelm is linked with depression, which is not uncommon. 

By the way, we have some good resources on managing sleep here: 

Physical energy and appetite changes

When overwhelm sets in, you might notice significant changes in your energy levels and eating patterns. Some people find themselves unable to sit still, feeling a constant need to be in motion—while others experience profound fatigue, making even simple tasks feel exhausting. Your appetite might increase as you seek comfort in food, or decrease significantly as stress affects your digestive system. If you’re like me, you might experience both of these at the same time—a desire to eat, but a total lack of appetite. 

Autonomic nervous system response

Watch for changes in your breathing patterns—shallow breathing or feeling like you can’t get a full breath is common when overwhelmed. You might also notice an increased heart rate, sweating more than usual, or feeling shaky. These are all signs that your body’s stress response system is activated.

Emotional signs of overwhelm

The emotional impact of overwhelm can be just as powerful as the physical symptoms, though sometimes harder to identify. These feelings often intertwine with our physiological responses, creating a feedback loop that can intensify our sense of being overwhelmed.

Heightened emotional sensitivity

When we’re overwhelmed, our emotional responses often become amplified. You might find yourself tearing up at small setbacks that wouldn’t normally affect you, or feeling irritated by minor inconveniences. I’ve noticed this happens to me most often when I’m already dealing with a lot—suddenly, a slightly delayed email response can feel like a major crisis, or a comment that I would normally find funny or insightful feels hurtful or infuriating. 

Emotional exhaustion and numbness

When you’re feeling overwhelmed, you might feel emotionally “flat” or numb, unable to access your usual range of feelings. Be wary, because this numbness isn’t a sign of getting better; it’s often your emotional system’s way of protecting itself from overload. Think of it like a circuit breaker flipping to prevent damage from too much electrical current—or, in this case, emotional strain. It might work in the moment, but it won’t solve the issue long-term, and when overwhelm comes back, it can be even worse. 

Feelings of helplessness

A common emotional response to overwhelm is a sense of helplessness or loss of control. You might feel like you’re drowning in responsibilities or that no matter what you do, you can’t get ahead. This can lead to a “why even try?” mindset that makes it even harder to take positive action.

Difficulty tapping into joy

When we’re overwhelmed, activities and relationships that usually bring us joy might feel like just another item on an endless to-do list. You might find yourself turning down social invitations or avoiding hobbies, not because you don’t want to do these things, but because you feel too emotionally drained to engage with them fully.

Mental and cognitive signs of overwhelm

The way overwhelm affects our thinking patterns can be particularly challenging, as it impacts our ability to process information and make decisions—the very skills we need to navigate overwhelming situations.

Racing thoughts and difficulty focusing

When overwhelm sets in, you might notice your thoughts becoming more scattered and racing. It’s like having multiple browser tabs open in your mind, all demanding attention at once. This mental chaos can make it difficult to focus on any single task, leading to decreased productivity which, frustratingly, can create even more overwhelm.

Decision paralysis

Making decisions becomes notably harder when you’re overwhelmed. Even simple choices like what to eat for lunch or which task to tackle first can feel insurmountable. Speaking from experience, I’ve found that when I’m overwhelmed, I’ll often resort to scrolling on my phone rather than trying to make a decision, which usually only makes the whole situation worse. 

Memory and concentration issues

Overwhelm can affect both your short-term and working memory. You might find yourself forgetting important details, missing appointments, or having trouble remembering conversations you just had. These memory lapses aren’t a sign of cognitive decline—they’re your brain’s way of saying it’s processing too much at once.

Negative thought patterns

When we’re overwhelmed, our thinking tends to become more negative and rigid. You might find yourself catastrophizing (assuming the worst possible outcome) or engaging in black-and-white thinking. The phrase “This is impossible” might become a frequent visitor in your mental dialogue, even for tasks you normally handle with ease.

Difficulty prioritizing

Perhaps most challenging is how overwhelm affects our ability to prioritize and organize our thoughts and tasks. Everything can feel equally urgent and important, making it hard to determine where to start. This can lead to a paralysis of action, where you feel stuck despite having a mountain of tasks to complete.

Common causes of overwhelm for young adults

The causes of overwhelm can be as small as an approaching deadline or as big as a major life transition. Even positive emotions can lead to overwhelm—you might be excited about moving into a new apartment, for example, but still feel completely overwhelmed at everything there is to do. 

Though overwhelm is something people of every age and background will experience, young adulthood often brings a number of big life changes that can caues major overwhelm. 

Here are a few, with resources to help you navigate each one:

First time away from home. Leaving home for the first time means juggling new responsibilities while adjusting to life on your own. Between managing your own schedule, dealing with roommates, and handling coursework, it’s natural to feel overwhelmed.

Career beginnings. Whether you’re starting a new job or trying to figure out your career path, workplace stress can quickly become overwhelming. New responsibilities, office dynamics, and professional expectations all take time to adjust to. 

Relationship challenges. Dating and relationships come with their own forms of stress. If you’re experiencing relationship anxiety or struggling to navigate romantic connections, you’re not alone in feeling overwhelmed by these emotions. New friendships can also cause overwhelm, or shifting relationships with old friends—both situations are common for folks in their twenties. 

Personal growth. Trying new things is essential for development, but it can also be incredibly stressful. Remember that feeling overwhelmed when stepping out of your comfort zone is completely normal—it’s part of the process, and usually gets better over time. 

Big life questions. Many young adults experience a quarter-life crisis as they question their direction in life. This period of uncertainty about your future can be overwhelming, but it’s a common part of finding your path.

Managing overwhelm: 5 practical strategies

When you feel overwhelmed, having a toolkit of practical strategies can help you regain your balance. Here are 5 proven approaches that can help you cope with and reduce feelings of overwhelm:

1. Step back and pause

Sometimes the most powerful thing you can do when feeling overwhelmed is nothing at all—at least for a moment. Taking a deliberate pause can help break the cycle of stress and give you space to think more clearly. This might mean stepping away from your desk, closing your laptop, or finding a quiet space for a few minutes.

This can feel counterintuitive in the moment. If you’re rushing to meet a deadline, is taking a break actually a good idea when every second counts? Take it from me—yes, it definitely helps. When you’re overwhelmed, you make mistakes, and your brain can’t function as quickly as it would if you were feeling less stressed. A five or ten-minute break that reduces overwhelm easily makes up the time in renewed productivity. 

2. Get outside

Nature has a remarkable way of putting our problems in perspective. Whether it’s a walk in the park, sitting under a tree, or even just standing outside for a few minutes, connecting with nature can help reduce stress and clear your mind. Even better if you can combine this with some gentle exercise, like a walk or light stretching.

I am not saying you have to go on a big hike or travel to a national park to get outside. A walk around the block, or even just a few moments sitting on your porch or lawn in the fresh air, might be all you need. 

3. Connect with others

Overwhelm often makes us want to isolate ourselves, but reaching out to others can be incredibly helpful. Sometimes simply verbalizing what’s overwhelming you can help make it feel more manageable. 

Talk to friends or family about what you’re experiencing, or consider speaking with a counselor or therapist who can provide professional guidance. If you’re a college student, you likely have access to on-campus mental health counselors, or you can try using your insurer or Psychology Today to find therapists you can connect with. 

4. Practice mindful breathing

I cringe telling people to practice “mindful breathing” when they’re dealing with overwhelm, because it seems too simple to be effective. But breathing deeply and steadily for a few minutes can do incredible things for overwhelm; it will reduce those painful physical symptoms and help you clear your mind. 

Try this basic technique: breathe in for a count of four, hold for a count of four, then exhale for a count of four. Repeat this pattern a few times until you feel your body starting to relax.

There are lots of great resources out there to help you master mindfulness and breathing techniques. I’m a big fan of the app Insight Timer, which gives you access to guided meditations, or you can simply put on a timer and background noise and breathe deeply on your own. 

Here are more resources to help you tap into the centering power of mindfulness: 

5. Create an action plan

This is my favorite method on this list, but I’m putting it last because this is a step you should take only after you’ve reduced symptoms of your overwhelm using the methods above.

Once you’ve taken time to pause and calm your mind, try breaking down whatever’s overwhelming you into smaller, more manageable steps. Rather than thinking about everything at once, focus on identifying the next single action you can take. If possible, break that step down into even smaller steps, and the overwhelming feeling will start to dissipate. 

You can combine these strategies based on what works best for you. For instance, you might take a walk outside while practicing deep breathing, then come back ready to make an action plan. The key is to find what helps you personally and use these tools before overwhelm becomes too intense.

Remember that feeling overwhelmed is a normal part of life, especially during times of transition or growth. What matters most is recognizing the signs early and having strategies ready to help you cope. With practice, you’ll get better at managing overwhelm before it becomes overwhelming.