When wondering how to cope when feeling overwhelmed, it’s natural to want quick relief or answers. However, many people unknowingly use coping strategies that actually increase their stress. In my clinical practice, I often see clients unintentionally make their overwhelm worse by rushing decisions, overthinking, or blaming others. This article highlights five common mistakes people make when overwhelmed and offers practical advice on how to cope when feeling overwhelmed in a healthier, calmer way.
1. Trying to Find the Deeper Meaning Behind Your Feelings
A common mistake in learning how to cope when feeling overwhelmed is trying to analyze why you feel this way. You might wonder if the universe is sending you a message or search for a deeper meaning. But overthinking during moments of distress usually worsens anxiety.
Instead, focus on emotional regulation first. When overwhelmed, your brain’s reflective ability is reduced, so digging for meaning isn’t helpful right away. Use grounding techniques like deep breathing or sensory awareness to calm yourself. Once you feel calmer, you’ll be in a better state to explore your feelings with clarity.
2. Rushing to Make Decisions When Feeling Overwhelmed
Feeling overwhelmed often creates a false sense of urgency, pushing you to make decisions quickly. This adrenaline-driven rush can lead to impulsive choices that may backfire.
To cope when feeling overwhelmed, pause before acting. Give yourself time to settle and reconsider your options once you’re calm. This helps you make decisions that truly align with your needs instead of reacting out of anxiety.
3. Trying to Explain Yourself to Others Before You’re Ready
When overwhelmed, you might feel pressured to explain your feelings to others, especially if they don’t seem to understand your experience. But attempting to justify yourself while distressed can add more stress.
A better way to cope when feeling overwhelmed is to ask for what you need—a quiet space, a moment of calm, or simply some patience. Set boundaries by telling others you’ll explain once you feel steadier. Prioritizing your self-care first helps reduce additional stress.
4. Blaming Others for Your Overwhelm
It’s tempting to blame others when you feel frustrated or anxious. While venting might bring short-term relief, it usually intensifies your emotional overwhelm and prevents you from addressing the root cause.
Instead, take ownership of your feelings. Recognize when you want to blame and practice grounding yourself through breathing or mindfulness. This shift from blame to self-reflection builds resilience and empowers you to manage overwhelm more effectively.
5. Flooding Yourself with Information or Self-Help Advice
In the search for relief, many people binge on self-help content or advice when overwhelmed. This “solution-seeking” can lead to information overload and increased anxiety.
To cope when feeling overwhelmed, pause and use grounding methods you already trust—like stepping outside, deep breathing, or a short walk. Give yourself time to process before consuming more advice. Remember, sometimes the best insights come from within, and if needed, professional support can help reconnect you with your inner guidance.
Conclusion: Building Healthier Ways to Cope When Feeling Overwhelmed
Learning how to cope when feeling overwhelmed is a crucial skill that can significantly improve your emotional well-being and overall quality of life. The key is to recognize the common mistakes—like overthinking, rushing decisions, blaming others, and seeking too much advice—that often make overwhelm worse. Instead, prioritizing self-regulation and grounding techniques helps you stay present and calm during stressful moments.
By focusing on calming your body and mind first, you create the foundation needed to process emotions more effectively. This approach allows you to respond thoughtfully rather than react impulsively when faced with stress. Over time, practicing these strategies builds emotional resilience, empowering you to handle future overwhelm with greater ease and confidence.
Remember, learning how to cope when feeling overwhelmed is a gradual process. It’s okay to take small steps and to be patient with yourself as you develop new habits. Surrounding yourself with supportive people and, if needed, seeking professional guidance can make this journey smoother and more effective.
Ultimately, mastering these skills not only reduces the intensity of overwhelming feelings but also helps you live more authentically—making decisions aligned with your values and needs. When you learn how to cope when feeling overwhelmed, you gain control over your emotions instead of letting them control you. This empowers you to navigate life’s challenges with greater clarity, calm, and confidence.
Helpful Resources
For evidence-based guidance on anxiety and emotional regulation, consider exploring the NICE guidelines on anxiety disorders. Additionally, the American Psychological Association’s stress management resources offer practical tools to support mental health.
About the Author
Dr. Pauline Chiarizia is a Counselling Psychologist specialising in trauma and eating disorders. She provides online therapy and EMDR for individuals who are ready to explore and understand themselves more deeply, break free from unhelpful patterns that affect their self-esteem and relationships, and overcome burnout. Dr. Chiarizia focuses on helping clients build resilience, develop self-trust, and gain the confidence to navigate life’s challenges. Her approach empowers clients to cope with adversity while being fully present for moments of joy, love, and connection.