Our society puts a high value on productivity. As the cost of living has gone up and technology has helped us maximize our schedules, “hustle culture” has seeped into almost every area of our lives. In addition to working at least 40 hours a week, feeding yourself and keeping your house clean, it’s become commonplace to monetize your hobbies. Many people run “side hustles” to be able to afford their lifestyle. There’s very little time left to rest and recover, which is why people get the “Sunday scaries.”

Having a lot of responsibilities pile up at one time is very stressful. If you don’t schedule some time to relax, your body may decide when it’s time to take a break. Once your emotions or your nervous system goes into panic mode, it can be hard to calm your anxiety so that you can keep moving forward.

In this blog post, we’ll outline seven things you can do to regulate yourself when you’re feeling so overwhelmed you can’t do anything.

7 helpful tips for when you feel so overwhelmed you can’t do anything

It’s understandable that you might feel overwhelmed when there’s no hope of getting a break to relax anytime soon. Breaking things up into manageable chunks can help you take it one step at a time. If you can take mindfulness breaks for even a couple of minutes several times throughout the day, you can get back to your baseline and reduce your chance of losing your cool. You should also try to schedule in some unstructured time for deep relaxation at least once a week.

Try the following strategies to self-regulate when you’re feeling so overwhelmed you can’t get anything done:

Focus on the here and now — Stress and anxiety build up when we’re worrying too much about the past or the future. Bring yourself into the present by focusing on one sensation. This can be your breath, or it can be stepping outside to get some sunlight. It could be the smell of an aromatherapy lotion or the taste of chocolate. Give yourself a moment to pause and feel something pleasant.

Take deep breaths — When people get anxious, the body starts to take quick, shallow breaths. Taking deep belly breaths signals to your body that things are OK and there’s no need to panic. Try a breathing exercise like box breathing, or just focus on breathing from your diaphragm.

Move your body — Getting some full-body movement is a great way to regulate when you’re feeling anxious or stressed. Go for a walk around the block, do some yoga stretches, or sway to some calming music for a few minutes.

Talk about it — Sometimes talking through your deluge of tasks can help you clear your head. Ask a friend if they have the capacity to listen while you unpack what’s on your mind. Whether you want help problem-solving or if you just want to vent, you should let them know what kind of help you’re looking for.

Write it down — There are a couple of ways writing can help you manage a heavy burden of to-dos. You can free-write about what’s worrying you for a set amount of time. Or you can make a list like a to-do list or a pros and cons list to organize your thoughts.

Simplify — Oftentimes our high expectations aren’t things other people ask of us, but rather expectations we put on ourselves. Are there any tasks that can wait? Or things you can delegate to someone else? What can you take off your plate, at least for now?

Set a timer — While worrying can help you prepare for different outcomes, it usually has diminishing returns. If none of these tips can help you tune out your stress, try making a “worry appointment” for only 15 minutes and setting a timer. This way, you can indulge in worrying for just a bit and draw a boundary so it doesn’t take over your day.

At Lightfully, we help clients navigate their most overwhelming life moments

Dealing with big changes, losses, traumas and uncertainty about things that are beyond your control can bring a different level of overwhelm. There may be times in your life when you need more than self-regulation skills and coping strategies to manage your thoughts and feelings. At Lightfully, we think it’s brave to ask for help at these critical times. Our compassionate team of licensed clinicians is dedicated to supporting our clients through these challenges. We help them become more resilient by developing the processes and relationships they need to handle whatever comes their way in the future.

Many people start treatment at Lightfully when their mental health challenges are getting in the way of their lives. If you’re feeling overwhelmed on a daily basis, it may be time to seek a higher level of care. Whenever you’re ready to talk about treatment, we’ll be here.

Do you have questions about mental health treatment? We can help. Contact us today or reach out to our Admissions Concierge Team.