Overwhelmed? Here's Expert Advice from Your Anxiety Therapist in Cincinnati

Your mind is racing, but you can’t get anything done. Thoughts just go in circles without any solutions. There are so many things to do, you don’t know where to start. The only solution feels like dropping everything and driving to the beach, or getting in bed and staying under the covers for days.

Understanding Overwhelm: Insights from Your Anxiety Therapist in Cincinnati

Overwhelm is not a clinical diagnosis, but it can feel all-consuming and never-ending. It usually happens when our tasks, responsibilities, and emotional stressors become bigger than our ability to cope. Typically it’s when life gets out of balance, where there’s not enough down time to recover and we’re asking too much of our brains and bodies.

Sometimes we’re overwhelmed because there’s a problem we don’t know how to solve, or we underestimate our ability to do the thing. Or you’re just so tired your brain has no motivation to figure it out. If you have ADHD, anxiety, or depression, you can be more susceptible to overwhelm. The problems can also be systemic and bigger than you, which can feel helpless (also we might have unrealistic expectations driven by capitalism and patriarchy, but I digress…).

Coping Strategies Recommended by Your Anxiety Therapist in Cincinnati

When you’re in the pit of despair, first you need to recognize the signs. That might be panic attacks, irritability, physical tension, or pessimism. Yelling at your family, road rage, going off on some innocent customer service representative? Warning signs. First, name it and say it out loud. It can help to say it to someone who loves you, even if they can’t fix it. And give yourself compassion and grace for being a human.

Next, write down what’s going on. Journaling can help to process but also get the problems on paper, making them visual and easier to work through.

Once you’ve identified what’s contributing, take the time now to calm your body and mind. It might feel counter-intuitive, as there is so much to do. But you will be more effective once you take a break. Go outside and be in nature, move your body, and eat some good food. Even walking small laps in your house or apartment can get some endorphins flowing.

Music can help. Go to the songs you associate with a better mental state or time of your life. My go-to is the Yin Yang Twins station on Pandora.

Once you get your brain and body in a different state, start looking at the list and developing just one next step you can take on some of the problems. Maybe there’s nothing to do, like for anxiety or grief. So the solution there might be getting help, so write that down. Your brain can relax a little more when there’s a plan for each problem.

Seeking Support: How Your Anxiety Therapist in Cincinnati Can Help

Support is important for all of us, so leaning on friends or family is essential. If your feelings of overwhelm feel more chronic, or keep happening, or if you feel like the stressors “shouldn’t” be so overwhelming, it might be time for a therapist.

A therapist can help by taking a big picture look at what’s going on, and finding effective solutions. We have many techniques to solve problems and help you to cope better. Here’s a plug for seeing a Clinical Social Worker: we’re always going to be highlighting your strengths, looking at resources to connect you with, and considering systems and processes that might need to change.

As an anxiety therapist in Cincinnati, I’ve seen so many people come to therapy completely frazzled and panicking, and leaving calm and confident with a plan to feel better. You might feel like nothing will ever get better, but I know there is hope and growth for everyone.

If you’re looking for help with overwhelm, click here to schedule a free 15 minute consultation with an online anxiety therapist in Cincinnati, with online counseling in Indiana and Ohio. Or call/text 513-461-2045.