Overwhelmed: Not a Sign of Failure, but a Call to Make a Change
With all the modern advancements we have today, it’s easy to keep adding more to our schedules. We can fill nearly every waking moment with busyness or stimulation—through social media, text messages, emails, and endless notifications. There is always something, someone, or many someones ready to consume our attention. While there may be days when we feel productive or accomplished, it’s not surprising that so many people struggle with the feeling of being overwhelmed.
Overwhelm can sneak up on us—or crash into us all at once. It’s that feeling when everything is too loud, too fast, or just too much. It’s important to understand that regardless of how it shows up, feeling overwhelmed is not a sign of failure or weakness. We don’t feel overwhelmed because we’re lacking in some way. Quite the opposite—when we’re overwhelmed, our nervous system goes into overdrive. We start to panic, shut down, or go into survival mode: fight, flight, or freeze.
In psychological terms, overwhelm happens when our perceived demands outweigh our perceived resources. It doesn’t just feel hard—it feels impossible. That imbalance can lead to panic, shutdown, irritability, and even shame.
But here’s the thing: overwhelm doesn’t mean you’re failing. It means your nervous system is signaling that something needs to shift.
Our emotions are like indicator lights on a car—they tell us what’s going on under the hood. The feeling of being overwhelmed is no different. It’s letting you know something is happening within you. Rather than ignoring the signal or beating yourself up because your nervous system is sounding the alarm, respond with appreciation for how your body works and lean into what it’s trying to tell you.
The two most important things to do when you feel overwhelmed are:
Acknowledge the feeling and respect the message.
Understand the root behind the message.
Your mind and body are beautifully in sync and want to take the best care of you. Learn to trust your emotions—not avoid or dismiss them, but lean into them.
Acknowledge the Feeling and Respect the Message
Acknowledging the feeling isn’t just about saying, “I’m overwhelmed.” It means being willing to pause and use strategies that help regulate your system. In other words—stop what you’re doing for a moment. Don’t try to solve, push harder, or “just get through it.” Pause.
When we pause, we give our nervous system a chance to regulate. Then ask yourself, “I’m feeling overwhelmed—what can I do in this moment to help my mind and body relax?”
Asking a “what” question activates your brain’s problem-solving mode. Maybe you can take a quick walk, spend five minutes doing mindful breathing, grab a glass of water, or stretch. These small actions don’t fix the situation, but they help reset your brain so you can see things more clearly.
By responding to your feeling of overwhelm, you’re respecting the message your nervous system is sending. This kind of self-care builds self-trust and supports a healthy self-image.
Understand the Root Behind the Message
Next, in order to understand the root behind the message, it’s important to make sure you’re no longer in the middle of feeling overwhelmed. Give yourself time to ground and find a sense of peace before reflecting.
Once you’re calm, ask yourself reflective questions like:
What was I overwhelmed about?
What is the challenge or demand I’m worried about?
What is actually mine to do right now?
What can wait?
What am I assuming will go wrong that hasn’t happened yet?
What can I do differently to avoid overwhelm in my day?
What can I control?
What can’t I control?
What can I do to stay in a peaceful and positive mindset?
Pick three questions and make a short list—not a mile-long one—of the next one to three steps you can take. Shrink the mountain into a hill. And if you can’t do the full task, do the tiniest version of it: one email, one glass of water, one load of laundry. That’s momentum.
Our internal narrative is often the culprit behind our need to take on more than we can handle. These thoughts are loud—and usually rooted in fear, comparison, or perfectionism. You might find yourself saying things like, “I should be able to handle this,” or “If I don’t do it, no one will.”
But what if you paused and asked: What would I say to someone I care about who’s feeling this way?
Chances are, you’d offer them grace. Now it’s your turn. Rewrite the story: “I’m doing the best I can with what I have right now.” That’s not weakness—that’s wisdom.
If you’re in a season of overwhelm, this is your permission to slow down, simplify, and breathe. You don’t need to have all the answers. You just need to take the next small step.
And remember—you got this.
– Dr. Jennie
© 2025 Dr. Jennie. All Rights Reserved.
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