5 Ways To Calm Your Mind When You're Feeling Overwhelmed
How To Calm Your Mind
March 25, 2024
By Haley Holt
Image by Hannah Busing
If you are feeling an intense overwhelm, like the world is coming at you while juggling a million and one things right now, this is for you; five ways to calm your mind when you are feeling overwhelmed because we get it.
On the surface, it may seem simple, but when you're overwhelmed and sense an anxiety attack looming, it's common to shut down and withdraw from the world.
However, we offer something much more effective for your mental health.
We’ll guide you through five realistic ways to help you regain your composure and find your center when life gets overwhelming.
First - In through the nose, out through the mouth.
Okay, (now that we are ready) let’s get into it.
Image by Josh Duke
Feeling overwhelmed is a common experience that many of us encounter at various points in our lives.
Whether it's due to work demands, personal responsibilities, or unexpected challenges, the sensation of being inundated can be daunting.
However, it's important to recognize that feeling overwhelmed is a normal part of the human experience.
Acknowledging this fact can help alleviate some of the pressure we put on ourselves when we're in the midst of chaos. Moreover, finding ways to overcome overwhelm is essential for our well-being and productivity (meaning: finding ways to keep it moving).
By developing strong, yet simple, coping mechanisms and positive strategies to manage and reduce stress, we empower ourselves to navigate through life's ups and downs with resilience and grace.
You have the option to use any combination of these practices or simply choose the one that resonates most with you when it comes to feeling overwhelmed.
Image by Clayton Webb
1. Positive Perspective
Consider this: perspective shapes our reality. In our world, each individual perceives situations uniquely, meaning there's no fixed response to any given scenario.
Therefore, transitioning to a more positive viewpoint should be easy, right?
When faced with overwhelming situations, the shift towards a positive perspective is a healthy change to become your best present self. Having a positive perspective proves beneficial in all circumstances.
It doesn't entail ignoring reality; rather, it involves recognizing that even the most challenging situations offer potential solutions or experiences. Despite difficulties, there are always options and hope to be found.
Meaning -
Instead of dwelling on the challenges ahead, try to focus on the opportunities they present.
Consider the lessons you can learn from the experience and the growth that can come out of overcoming obstacles. Remind yourself of past successes and how you've managed to navigate through difficult times before.
By adopting a positive mindset or positive thinking method, you'll find it easier to tackle the challenges that lie ahead every day.
Image by Marek Rucinski
Take, for instance, a scenario where a friend cancels dinner plans at the last minute. Naturally, you might feel annoyed, upset, or even frustrated, especially if it's a sushi place you've been eager to try. However, instead of dwelling on the negative, challenge yourself to generate three positive perspectives or positive thinking practices to counterbalance that single negative viewpoint.
Let’s try it- 3 positive thinking perspectives
You have the time to reach out to that family member or friend you've been meaning to connect with.
You will finally get to try out that new hobby you have been eager to adopt.
You will be able to make it to your workout class in the morning because of the early night in.
2. It's Not That Deep
Sometimes, we tend to blow things out of proportion, magnifying minor issues into major crises in our minds.
We know, it sounds harsh.
But, in these moments, it's essential to remind yourself that not everything is as serious as it seems.
Take a deep breath and ask yourself if the issue at hand truly deserves the energy you're giving it.
More often than not, you'll realize that things aren't as dire as they appear. You'll find that many concerns are temporary or can be resolved with time and care. By reframing your mindset and focusing on what truly matters, you can alleviate unnecessary pressure and approach challenges with a clearer perspective instead of emotional overload.
By acknowledging that it's not that deep, you can release unnecessary tension and approach the situation with a clearer mind.
Image by Lena Moore
To practice shifting your mindset towards "it's not that deep" when feeling overwhelmed, consider these stress-relieving strategies -
Awareness
Recognize when you're starting to feel overwhelmed and acknowledge the thoughts and emotions associated with it.
Having the awareness is a super important foundation to create meaningful change.
When you're aware of your thoughts, emotions, and reactions, you gain insight into how you're experiencing and interpreting the world around you.
Challenge Negative Thoughts
Question the validity of your thoughts and whether they truly reflect the situation accurately.
Are you catastrophizing or exaggerating the severity of the issue, overwhelmed by thoughts?
Image by ALMA
Perspective Taking
Stress tends to narrow our vision or mindset.
Practice the zoom-out method by taking a step back and looking at the bigger picture, the bigger world around you. Ask yourself if the situation will matter in a week, a month, or a year from now.
Often, you'll find that many things aren't as significant as they seem in the moment.
Practice Acceptance
Understand that imperfection is a part of life, and not everything will go according to plan.
Sometimes, that’s the adventure behind life.
Embrace the idea that setbacks are opportunities for growth and learning.
Focus on Solutions
Instead of dwelling on the problem, shift your focus towards finding solutions. Break down the issue into manageable steps and take action to address it.
What is one single action you can initiate right now to improve your current circumstances?
Image by Samantha Gades
Self-Compassion
Throughout this process, practicing self-compassion is paramount. Be kind to yourself and recognize that it's okay to feel overwhelmed at times.
Try to treat yourself with the same empathy and understanding you would offer to a friend in a similar situation.
By consistently practicing these techniques, you can cultivate a healthier mindset that allows you to navigate challenges with greater ease and resilience.
And if these don’t work …
3. Let Out A Big Scream
Sometimes, you just need to let it all out - that overwhelm feeling. Holding in your emotions can lead to increased stress and tension, so don't be afraid to release them in a healthy way. Find a private space where you won't disturb others, and let out a big scream.
It may sound unconventional, but in all seriousness, shouting or screaming can be incredibly cathartic to dissipate a stress response. Feel the release of pent-up emotions as you let your voice echo through the empty space.
Afterward, you'll likely feel a sense of relief and clarity as the tension melts away.
Image by Bansah Photography
4. Practice Your Breathing
One of the most effective ways to calm your mind is through the simple act of breathing.
When you're feeling overwhelmed, your breath becomes shallow and erratic, exacerbating feelings of stress and anxiety.
Take a moment to pause and focus on your breath. Inhale deeply through your nose, allowing your belly to expand, and exhale slowly through your mouth. Repeat this process slowly around 10 to 30 times, concentrating on each breath as it fills your lungs and grounds you in the present moment.
By practicing mindful breathing, you can quiet the chaos in your mind and find a sense of calm.
5. Go on a Walk Listening to Bird Sounds
Nature has a remarkable ability to soothe the soul and calm the mind. When you're feeling overwhelmed, take a break and go for a walk, and as you stroll, listen to the soothing sounds of birds chirping overhead.
Here’s why.
Image by Mor Shani
There is a science-backed study from over 26,000 global participants that acknowledges listening to bird sounds or just seeing a bird results in 8 hours of improved mental well-being.
Wild.
The rhythmic melody of their sound can help to quiet your racing thoughts and bring you back to a state of inner peace. Take in the sights and sounds of nature, allowing yourself to be fully present in the moment. You'll return refreshed and rejuvenated.
Keep in mind, that feeling overwhelmed is a natural part of life, but it doesn't have to consume you.
By implementing these five strategies into your routine, you can calm your mind and regain control in times of stress or anxious feelings.
Remember to maintain positive thinking, keep things in perspective, release pent-up emotions, practice mindful breathing, and connect with nature walk.
With these stress relieving practices at your disposal, you'll be better equipped to navigate life's challenges with grace and resilience.
Image by Darius Bashar
If you're seeking an additional pick-me-up, here are a few stress-relieving products we personally recommend -
Ritual BioSeries Stress Relief - An absolute game changer when it comes to stress. The pioneering BioSeries™ technology is designed to bolster the body’s innate cortisol response, featuring a formula that provides both immediate and sustained mood boosting support throughout the day.
Vivitest Ceramic Stone Ultrasonic Aromatherapy Diffuser - This sleek, ceramic stone oil diffuser is simply stunning. Just a few drops of calming essential oils, such as lavender and eucalyptus, can instantly uplift your mood and can even help improve sleep.
Acupressure - Whether through traditional sessions, neck focused, or at-home kits, acupressure benefits are achieved by alleviating tension and stress, promoting circulation, and restoring balance to the body's energy pathways, fostering a sense of rejuvenation and vitality.
Lavender Weighted Heating & Cooling Wrap - Soothe your mind and nerves with a soft pressure comforting neck wrap. This weighted wrap is crafted from upcycled linen, filled with lavender and millet for a calming sense or relaxation.
Cold therapy - Also known as cryotherapy, encompasses various techniques aimed at reducing inflammation, relieving pain, and promoting overall wellness through exposure to cold temperatures.
Weleda Relaxing Body & Beauty Oil - Infused with a calming lavender scent, this body oil swiftly alleviates stress and tension throughout the body. It absorbs rapidly, ideal for a post-long day to quiet the mind. Take a deep breath, inhale the soothing aroma, and unwind.
Medical Disclaimer: It’s the legal language.
The content here is for informational and educational purposes only. It is not intended for medical advice nor does it take the place of medical advice or treatment from a physician. It's always recommended to reach out and talk to your doctor first if you have any health concerns.
Thoughts? Comment below.
