Coping with Emotional Overload: Tips to Stay Calm and Centered
Hi, Ashley Wells here! I want to start by saying that I’ve been exactly where you might be right now—feeling completely overwhelmed by life’s curveballs. Whether it’s juggling too many responsibilities, navigating tricky relationships, or just managing that relentless self-doubt, I’ve felt the emotional overload that leaves you feeling drained and disconnected.
But here’s the truth I’ve uncovered on my own wellness path—it doesn’t have to stay that way. With some compassionate self-care and practical strategies, finding calm amidst the chaos is totally possible. I’m sharing some tips that have worked wonders for me, plus a few lessons I learned the hard way—so you can tackle emotional overload and build lasting resilience. Let's take this one step at a time together.
Recognize the Signs
The first step in dealing with emotional overload is recognizing the signs that you’re nearing your limit. Our bodies and minds send us signals when we’re reaching emotional capacity, but we often overlook them. By tuning into these signs, you can address the issue before it escalates.
1. Physical Symptoms
Ever felt tension in your neck or shoulders so intense it should have its own zip code? That was me. I’d also get headaches that wouldn’t budge and random stomachaches that couldn’t be explained. Once, after a particularly stressful week, I slept for nine hours straight and still woke up exhausted. Your body has a way of yelling, "Slow down, please!" Listen to those signals—they’re not just tired muscles; they’re your body begging you to care for it.
2. Emotional Indicators
I used to snap at my loved ones over the tiniest things. If the dishwasher wasn’t loaded the “right way,” I’d lose it. Looking back, it wasn’t really about the dishwasher—it was about me feeling stretched too thin. Emotional overload can make small problems feel enormous. Maybe you’ve noticed yourself crying at random commercials or feeling on edge for no reason. Those mood swings? They’re worth paying attention to, I promise.
3. Behavioral Changes
The most telling sign for me was when I started pulling away from people. I’d cancel plans, stop replying to texts, and procrastinate on tasks that once felt easy. If you’ve been retreating into your “hermit shell,” trust me, I get it. Recognizing these changes is the first step to turning things around.
Immediate Coping Strategies
When you’re already feeling emotionally overloaded, it’s important to have some quick, go-to strategies to help calm down in the moment. Here are some simple techniques that can make a big difference:
1. Deep Breathing Exercises
Breathwork is my favorite quick fix. When I feel my chest tightening, I use the 4-7-8 breathing method. I breathe in for four seconds, hold for seven, and exhale slowly over eight seconds. Doing this a few times feels like hitting a reset button on my mind. I’ll even sneak in a quick session when I’m at my desk—it’s barely noticeable, but oh-so-effective.
2. Grounding Techniques
One trick I absolutely love is the “5-4-3-2-1” grounding method. I used it once when I was spiraling during a particularly chaotic morning. I named five things I could see (hello, coffee mug and desk plant), four things I could touch, three I could hear, two I could smell (shoutout to my lavender essential oil), and one I could taste (that first sip of coffee saved me). It’s amazing how this simple exercise can reel you back into the present.
3. Mindfulness Practices
Mindfulness doesn’t have to mean meditating for hours on end. For me, it’s about savoring life’s little joys—a warm cup of tea, the crunch of leaves on a walk, or even just feeling the sun on my face. These small, mindful moments create tiny pockets of peace in my day.
Long-term Management Techniques
While immediate coping strategies are helpful, it’s important to also adopt long-term practices that reduce the likelihood of emotional overload. Small, consistent efforts can make a huge difference in your emotional well-being over time.
1. Regular Exercise
Exercise is more than just a physical benefit—it’s my emotional release. I remember one day feeling completely unmotivated until I forced myself to lace up my shoes and go for a brisk walk. By the time I got home, my mind felt lighter and my shoulders looser. Whether it’s yoga, a dance party in your living room (my personal favorite), or a simple walk, find something that gets you moving regularly.
2. Adequate Sleep
Confession time—I used to stay up late scrolling through my phone, only to feel groggy and irritable the next day. Now, I treat sleep as sacred. I set a bedtime, put away my phone an hour beforehand, and wind down with a book or calming music. Getting those 7-9 hours of rest has made such a difference in how I show up emotionally.
3. Balanced Nutrition
I’ll be honest—there was a time when most of my meals came from a drive-thru. But I started noticing how sluggish and irritable I felt. Transitioning to balanced meals with fresh fruits, colorful veggies, and whole grains has been a game-changer. I still indulge in chocolate now and then (balance is key!), but I feel so much more grounded when I’m nourishing my body properly.
4. Journaling
Sometimes, life feels messy, and my thoughts are all over the place. Journaling gives me a safe space to sort through it all. I don’t overthink it—I just write whatever comes to mind. Seeing my worries on paper often makes them feel smaller and easier to tackle.
Building Emotional Resilience
Resilience isn’t about never feeling overwhelmed; it’s about bouncing back stronger. And trust me, resilience is a skill you can build—I know because I’ve done it.
1. Developing Self-awareness
I’ve made a habit of checking in with myself throughout the day. A simple “How am I feeling right now?” helps me notice when stress is creeping in. Self-awareness lets you address issues before they boil over.
2. Practicing Self-compassion
We’re often our own harshest critics, which only adds to emotional stress. Practicing self-compassion means being kind to yourself, especially when things don’t go as planned. Treat yourself the way you would a close friend who’s going through a tough time. Instead of criticizing yourself for feeling overwhelmed, offer yourself understanding and support.
“Self-compassion allows us to respond to ourselves the way we would respond to a friend or loved one.”
3. Setting Healthy Boundaries
I’ll admit, saying “no” felt uncomfortable at first. But once I started setting boundaries, I noticed how much better I felt. Whether that means turning down extra work or carving out solo time, prioritizing your needs isn’t selfish—it’s self-care.
Seeking Support
Sometimes, you need an outside perspective to help manage the overwhelm, and there’s no shame in that.
1. Talking to Friends and Family
When I’m struggling, my friends and family are my safety net. They listen when I need to vent, and their hugs (or pep talks) provide comfort. If you’ve been holding back from reaching out, take the leap—you might be surprised by how much support is out there.
2. Joining Support Groups
A few years back, I joined a local wellness group, and it was incredible to connect with others who understood my struggles. Whether online or in-person, support groups remind you that you’re not alone in this.
3. Professional Help Options
There’s no shame in seeking professional help. Therapists and counselors are trained to help you work through emotional overload and develop healthy coping strategies. According to the All of Us Research Program, participants who had multiple forms of social support, including emotional and informational support, were six times less likely to experience depression compared to those with only limited support.
This study further emphasized the importance of diverse social connections during difficult times. Whether you prefer one-on-one therapy or group counseling, getting professional support can provide valuable tools to navigate challenging emotions. Sometimes, talking to someone neutral can be just what you need to feel heard and understood.
Embracing Creativity as a Coping Mechanism
Tapping into your creative side can be a wonderful way to manage emotional overload. Creativity allows you to express emotions in a healthy and constructive manner, providing a much-needed outlet for stress and tension. Here are some ideas to help you incorporate creative activities into your routine:
1. Art and Craft Projects
One afternoon, I instinctively grabbed some markers and doodled for an hour. It was messy, colorful, and incredibly therapeutic. Whether it’s painting, knitting, or even coloring, give yourself permission to play—it’s surprisingly energizing.
2. Writing and Storytelling
Writing is therapy for me (and, hey, now it’s my job too!). Whether it’s journaling emotions or crafting fictional stories, writing helps me process and release what’s swirling inside.
3. Music and Movement
Blasting my favorite playlist while dancing around my kitchen has been one of the most joyous acts of self-expression. It’s impossible to feel heavy when you’re lost in a song you love.
4. Cooking and Baking
Experimenting in the kitchen is another way I relax. Trying new recipes or baking cookies for my family feels both calming and rewarding. Cooking turns everyday routines into moments of joy.
You’re Stronger Than You Think!
Truth is, emotional overload hits all of us at some point—I’ve been there too. What’s helped me the most is recognizing the signs early, whether it’s tense shoulders or feeling more irritable than usual, and pausing to take care of myself. A few deep breaths, jotting down my thoughts, or just stepping outside for a mindful moment can make all the difference. Plus, small habits like better sleep and regular movement have been game-changers for keeping overwhelm at bay.
But the real shift came when I realized it’s okay to ask for help. Reaching out to a friend or a professional has brought me so much relief, and I’ve learned to treat myself with more kindness along the way. Self-compassion isn’t selfish—it’s what keeps you grounded and growing. Remember, even small steps count, and you’re doing amazing just by showing up for yourself. You’ve got this, and I’m rooting for you!
