Have you ever felt like you are drowning in a sea of stress? You are not alone. In fact, according to the American Psychological Association, approximately 60% of people in the United States are suffering from stress due to the current situation. Feeling overwhelmed triggers a pool of negative emotions, causing anxiety, anger, depression, and irritability. The good news here is that you can employ effective strategies to regain your composure and find inner peace when the world around you seems chaotic. Read on to learn four tips to reduce anxiety when feeling overwhelmed.

1.    Go for a Walk

When stress is mounting and your thoughts are spiraling, sometimes the simplest solution can be the most effective. Walking, whether around your neighborhood, a nearby park, or even just around your office building, can work wonders for reducing anxiety.

Physical activity increases the release of endorphins, which are natural mood enhancers. Additionally, being outdoors exposes you to sunlight, which can help regulate your body’s production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.

2.    Practice Mindfulness

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. When you’re overwhelmed, your mind might be racing with thoughts about the past or worries about the future. Mindfulness brings your attention back to the here and now, allowing you to let go of unnecessary stress. You can practice mindfulness through meditation, deep breathing exercises, or simply by focusing on your senses – the feeling of your breath, the sounds around you, the sensations in your body. By grounding yourself in the present, you can significantly reduce anxiety and regain a sense of control.

3.    Relax Your Muscles

Physical tension often accompanies feelings of anxiety. Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in your body, one by one. This practice helps release physical tension and promotes a sense of relaxation. Begin by tensing the muscles in one part of your body, such as your fists, for about 5-10 seconds, then release and let the tension melt away. Move through each muscle group, from your toes to your head, experiencing the soothing sensation of relaxation. PMR can be a simple yet effective way to reduce both physical and mental tension.

4.    Write Your Feelings

Sometimes, the act of putting your thoughts and emotions into words can be relieving. Grab a notebook or open a document on your computer and start writing. Let your thoughts flow freely without judgment or concern for grammar and structure. Write about what’s overwhelming you, how it makes you feel, and any potential solutions you’re considering. This practice allows you to externalize your thoughts and gain perspective on the situation. It can also help you identify patterns in your thinking that contribute to anxiety and find healthier ways to approach challenges.

Final Thoughts

The more in control you are of your emotions and thoughts, the better you will be able to address overwhelming and stressful situations in your life. In addition to practicing the above-mentioned tips to reduce anxiety, regular exercise, a healthy diet, and a productive hobby can help in reducing your stress levels significantly.

References

American Psychological Association. (2020). Stress in America 2020: A Mental Health Crisis. Retrieved from American Psychological Association. 

https://www.apa.org/news/press/releases/stress/2020/report-october

Mayo Clinic. Relaxation Techniques: Try These Steps to Reduce Stress. Retrieved from Mayo Clinic. 

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

Easter Michigan University DigitalCommons@EMU. (2010). Stress and Anxiety Reduction Due to Writing Diaries, Journals, E-Mails, and Weblogs. Retrieved from Easter Michigan University DigitalCommons@EMU.

https://commons.emich.edu/cgi/viewcontent.cgi?article=1217&context=honors

How can I stop feeling so overwhelmed?

To stop feeling overwhelmed, the first step is to regulate your nervous system. Try:

1. Pause and Breathe

   • Take slow, deep breaths (inhale 4 counts, exhale 6 counts)

   • This tells your brain and body you’re safe

2. Get It Out of Your Head

   • Journal or brain-dump everything you’re thinking about

   • Prioritize or categorize what’s urgent vs. what can wait

3. Ground Yourself

   • Use your senses: touch something textured, name 5 things you can see/hear/feel

   • This interrupts spiraling thoughts

4. Do One Tiny Thing

   • Overwhelm often comes from trying to do everything at once

   • Ask: What’s the next smallest step I can take right now?

5. Say “No” or “Not Now”

   • If your plate is full, it’s okay to protect your time and energy

   • Overwhelm often comes from overcommitment

What is feeling overwhelmed a symptom of?

Feeling overwhelmed can be a symptom of:

• Anxiety or stress

• Burnout

• Depression

• ADHD

• Trauma or unresolved emotional pain

• Perfectionism or people-pleasing

• Lack of boundaries or support

It’s not just about “too much to do”—it’s often about too much to feel, too many unprocessed emotions, or feeling unsupported while navigating it all.

How do you snap out of overwhelm?

You can “snap out” of it—not by pushing through, but by resetting your state. Try:

• Physical movement: walk, stretch, dance—this moves stress out of your body

• Cold water: splash your face or take a cold shower (activates your vagus nerve)

• Name it: say out loud, “I feel overwhelmed” — naming emotion helps tame it

• Shift your focus: play music, step outside, call someone—interrupt the loop

But remember: the goal isn’t to ignore it. It’s to calm your system enough that you can choose your next move with clarity.

How do you deal with being emotionally overwhelmed?

Emotional overwhelm means you’re carrying too much, often silently. Here’s how to deal with it:

1. Acknowledge it without shame

   • Overwhelm doesn’t mean weakness—it means you care deeply

2. Let yourself cry, vent, or release

   • Suppressed emotions amplify overwhelm

   • Expressing them helps process them

3. Connect with a safe person

   • Being heard and supported is often the real medicine

4. Use containment practices

   • Visualize placing overwhelming feelings into a “box” to come back to later

   • Gives your brain relief without suppressing your emotions

5. Talk to a therapist or coach

   • Sometimes overwhelm is a buildup of old wounds or unmet needs

   • You don’t have to untangle it alone