“I’m feeling overwhelmed”: Part of the Conscious Communication Series

Overwhelm is a feeling many of us are far too familiar with. It often shows up in the face of mounting pressures and near-constant demands that seem insurmountable. As we grapple with stress, time constraints, and emotional burdens, we may often find ourselves thinking “They’re asking too much” or “I can’t handle this”. What happens if we consciously shift this to, “I’m feeling overwhelmed”?

Acknowledging Overwhelm

The first step to addressing overwhelm is acknowledging it. By naming our feelings, we validate our experience and grant ourselves permission to seek support. When we express, “I’m feeling overwhelmed,” we’re not blaming anyone or anything for our state. Instead, we’re sharing our emotional experience, making space for understanding and empathy. In simply naming our emotions and feelings outloud we are in essence creating a safe space for us to pause and accept the discomfort with the recognition that it is a feeling, that feelings are energy in motion, and that this too shall pass.

The Power of Vulnerability

In expressing our overwhelm, we lean into vulnerability, a critical aspect of deepening connections and fostering empathy. Brene Brown’s work on vulnerability highlights its transformative power in our relationships. She posits that vulnerability is not a sign of weakness but rather a demonstration of courage. It’s about showing up and being seen, in our joy and in our overwhelm.

The Impact of Societal Expectations and Self-Imposed Pressure

Often, our feelings of overwhelm are exacerbated by societal expectations and self-imposed pressure. We may feel the need to “do it all,” to juggle multiple roles and responsibilities seamlessly. This chapter invites us to question these expectations, to understand the impact of societal pressure, and explore ways we can create healthier boundaries and prioritize self-care.

Practical Approaches to Manage Overwhelm

Managing overwhelm requires conscious effort and practice. Here are some strategies we can practice implementing:

1. Identifying triggers: Simply taking the time to recognize / notice situations, people, or tasks that often trigger feelings of overwhelm can help us proactively manage our responses. It is also the first step towards the emotional healing part of unlearning and rewiring that trigger to a healthier automatic response.

2. Prioritizing: Not all tasks are created equal and not all demands are of equal priority. When we identify the most important tasks and focus our energy there we’re less likely to overcommit ourselves to the point of burnout. We can embrace the idea of ‘good enough’.

3. Setting healthy boundaries: Learning to say no when needed can be life changing. It’s important to protect our energy and time, and it’s okay to not be available for everyone all the time.

4. Practicing self-care: Taking care of our overall health and wellbeing can boost our resilience to stress. Remember, self-care is not indulgent; it’s necessary. Taking breaks isn’t laziness, it’s the foundation of productivity. We are more useful, more productive and healthier when we are sufficiently rested and cared for

By consciously choosing to say “I’m feeling overwhelmed,” we open doors to understanding and compassion, both from ourselves and from others. This is one of many conscious language choices that can help us navigate life’s challenges and foster healthier connections. As we continue this journey, let’s remember that expressing our needs and feelings is not only okay but essential for our well-being. It also helps with others understanding of us.