The large majority of UK adults feel stressed at least one day a month and 7% say they feel stressed every single day. In addition, three-quarters of people have felt so stressed over the last year they felt overwhelmed or unable to cope.
Feelings of stress and overwhelm have become commonplace and these emotions can stem from lots of places, like work pressures, personal challenges, or the relentless pace of daily life. However, succumbing to stress and overwhelm can hinder our ability to think clearly, make decisions, and enjoy life.
Coping with and overcoming these feelings is important for maintaining our mental health and overall wellbeing. Here are some top tips to help you to beat feeling overwhelmed and stressed:
1. Acknowledge your feelings
The first step in overcoming stress and overwhelm is acknowledging your feelings. Recognise that it’s normal to feel this way given your circumstances. Avoiding or suppressing these emotions can lead to increased anxiety and stress. Instead, give yourself permission to feel stressed or overwhelmed, understanding that it’s a temporary state that you have the power to change.
2. Break tasks into smaller steps
One of the main reasons we feel overwhelmed is the perception that our tasks or problems are insurmountable. Break down these tasks into smaller, more manageable steps. This not only makes them appear more achievable but also provides a clear path forward. Completing these smaller tasks can give you a sense of accomplishment and reduce feelings of overwhelm. It can also help you to stay on top of things a little easier.
3. Prioritise and delegate
When everything seems important, nothing truly is. Take a moment to prioritise your tasks based on urgency and importance. Focus on completing the most critical tasks first and consider delegating others when possible. Remember, it’s okay to ask for help, whether it’s at work or with personal responsibilities. Delegating can lighten your load and reduce stress.
4. Practice mindfulness and meditation
Mindfulness and meditation are powerful tools for managing stress. These practices help bring your focus back to the present moment, reducing anxiety about the future or regrets about the past. Even a few minutes of mindfulness or meditation each day can significantly impact your mental wellbeing, helping you to remain calm and centred.
5. Set boundaries
In a world where we’re expected to be always on, setting boundaries is vital. This might mean setting specific work hours, limiting time on social media, or saying no to additional commitments. Protecting your time and energy is crucial for preventing burnout and managing stress.
6. Physical health
Your physical health plays a significant role in how you handle stress. Regular exercise, a nutritious diet, and adequate sleep can greatly enhance your ability to cope with stress. Physical activity, in particular, is known for its stress-relieving properties, as it triggers the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.
7. Connect with others
Sharing your feelings with trusted friends, family members, or a professional can provide relief and perspective. Often, just the act of expressing what you’re going through can make your problems seem less daunting. Social support is a critical component of stress management, offering emotional comfort and practical assistance when needed.
8. Schedule downtime
Make sure to schedule time for activities that you enjoy and that relax you. Whether it’s reading, taking a walk in nature, or pursuing a hobby, downtime is essential for recharge and can provide a necessary break from the sources of your stress.
9. Reframe negative thoughts
Our thoughts have a significant impact on our emotions and stress levels. Learning to recognise and reframe negative or irrational thoughts can help reduce stress. Instead of thinking, “I can’t handle this,” try to reframe it as, “This is challenging, but I can work through it step by step.” Changing your mindset can change your emotional response, so try to think more positively.
10. Seek professional help
Sometimes, the best course of action is to seek help from a mental health professional. If your feelings of stress and overwhelm are persistent and significantly impact your daily life, a therapist or counsellor can provide you with support to help you manage these feelings more effectively.
