7 Reasons Why You're Feeling Overwhelmed (& How to Overcome Them)
It’s not a matter of if overwhelm hits you, but when. The most frustrating part is you don’t know what’s causing it or why you feel so worn out.
It feels like you’re stuck on a hamster wheel, spinning out of control. The demands of life can be overwhelming. Often, it takes more energy trying to figure out what triggered this off-balance, helpless, guilty feeling. You’re not alone. I’ve been there, too, which led me to research why we get overwhelmed, and I can’t wait to share what I discovered.
Once you identify the overwhelm you’re dealing with, it’s easier to take action to fix that area. It’s like a muscle that gets stronger the more you use it.
Below are 7 types of overwhelm and the tools I’ve used to overcome them.
1. Environmental Overwhelm
Do you find it difficult to focus and feel overwhelmed just by entering certain rooms or environments? Noise, bright lights, clutter or other senses can cause this. Being overstimulated by your surroundings is also called sensory overwhelm.
It explains why I always wanted to leave the house, especially when my kids were little and toddler toys ruled my living room. I would retreat to a calmer space, like walking around the block when my husband got home from work. However, this was only a temporary fix. As soon as I came back, I felt instantly overwhelmed again.
It wasn’t until I discovered minimalism that I could finally breathe again and feel relaxed in my home. I’m not talking about extreme minimalism, where you live off one thing and your house is completely bare, but realistic minimalism. For our family, it means we remove the things in our home that distract us from the things that add value, fulfillment, and freedom to our lives.
If decluttering is overwhelming for you, start with an easy small area (bathroom or entryway closet), either with a drawer or shelf, or give yourself 5-15 minutes to tackle one corner or small area. Give it a try! Once you declutter a space (or two or more), you’ll feel more relaxed and at ease in your home.
2. Time Management Overwhelm
As a wife, mom, and homemaker (maybe working from home, too), you may feel like there's not enough time in the day to balance your commitments and responsibilities. Having too much on your plate can be challenging and stressful. You feel like everything and everyone is taking a piece of your time and energy, leaving you depleted at the end of the day. You’re not alone.
Managing everything in your home and family (and work-from-home job if you have one) is hard and draining. But it doesn’t have to be that way. Of course, there will be some days that just can’t be avoided, but for the most part, it can be way easier.
Here are some ideas that have helped me in this area.
Defining your non-negotiables before planning your day, week, or month such as your work hours, meal times, time with God, self-care, weekly activities that you’re committed to and other things that are important to you and your family.
Delegating, outsourcing tasks, or asking for help that doesn't require your personal touch for cleaning, groceries, or carpooling can be helpful. For example, if a friend has a child who goes to the same weekly event, perhaps they could pick yours up along the way or take turns.
Saying no is okay. Declining commitments that don't align with your priorities (for the season your in currently in) can save time and energy.
Start your day the night before by doing a few things that will take less than 15 minutes, like collecting laundry, dishes left in the sink, or preparing kids’ lunches. Your tomorrow self will thank you.
Remember, the essence of time management is not to do more in less time but to do the right things more efficiently, leaving space for what truly matters for you and your family.
3. Physical Overwhelm
In the midst of chaos, with day-to-day responsibilities and people depending on you, it’s normal to forget that you need rest and care to function properly; pushing yourself too hard can do more harm than good.
Remember to prioritize self-care and getting enough sleep (7-8 hours). Neglecting these needs can increase stress, frustration, and exhaustion. Being well-rested is often more productive than pushing through tired.
Also, do things that will recharge you. Try a nature walk, exercise, read a fictional book, do a hobby, or enjoy your chai tea (or coffee if that’s your thing) in silence. Having these mini-recharge moments will be worth it, even if you can only do them for a few minutes at a time. It’s not selfish to fill your teacup (or coffee mug) first - it’s better for you and your family.
4. Information Overload
Do you feel this too? Constantly overwhelmed with information, advertisements, and notifications from all over. We were never meant to process this amount of info at this speed, so it’s no wonder it causes mental exhaustion and overwhelm.
It’s okay to pause and disconnect from the news, social media, notifications, and other things draining you. Regular breaks, such as walking in nature, reading a book, exercising, or enjoying a hobby, can help bring more joy and peace into your day. Try having a no-screen day each week.
After listening to a podcast about the toxicity of screens and how addictive and damaging they are, I knew I needed to make a change in the habits of our family, especially after seeing how our son was showing signs of having too much time playing video games. We had a family meeting about our new plan to reduce screen time (for everyone in the family), such as TV shows, video games, phone games and social uses. As a result, we can focus on fun family memories (playing board/card games, going for walks) and learning to enjoy personal growth moments (drawing, reading, lego building, or going on the trampoline.)
We’re not perfect at this, but I’ve seen a difference when we stick to our new “less screen time” rhythm.
5. Decision Fatigue
As moms, we make what seems like a million decisions a day, such as how to dress the kids for school (we can have 3 seasons in one day sometimes), where to hold your 5-year-old son’s birthday party or figure out what’s for dinner. Perhaps you’re dealing with a more complex decision that affects your future, and if you’re like me, you want to find the perfect solution.
I get it; it’s overwhelming and stressful when facing multiple daily decisions and/or important life-changing ones.
Pause and take a deep breath.
What I’ve discovered is that there is no perfect solution. Knowing precisely how things will turn out with limited information or uncertain outcomes is impossible. Instead of figuring out the perfect outcome, prioritize what matters to you and your family in the season that you’re in right now.
Allow yourself some grace when things don’t go as planned. Perfection is an illusion, and striving for it can often lead to unnecessary stress.
Automating daily decisions like meal planning can make your day run smoother. Strategies like breaking things down into smaller steps, setting clear priorities, or creating pros and cons lists can clarify those complex decisions.
You can also invite those who you trust for support and guidance. They can provide a new perspective or valuable insight you might not have seen otherwise.
6. Situational Overwhelm
Challenges like health, finances, relationships, or significant life transitions like moving or welcoming a new baby into your family can create stress and uncertainty.
Give yourself grace and time to navigate these challenges. Prioritze self-care and create healthy boundaries for your specific situation, and depending on the severity of the situation, reach out for support (whether from a trusted friend or professional).
Remember that fear is a liar. Practicing gratitude can shift your focus from what’s going wrong to what’s going right. I’m not saying to ignore the hard stuff, but what I’ve found is that keeping my eyes fixed on what is eternal rather than the storms in my life will help me ride the waves with hope and joy. We can have confidence that God is with us, working it all out for our good and His Glory.
7. Emotional Overwhelm
This occurs when our negative thoughts and feelings become so intense that they are difficult to manage because of stress, trauma, or even just everyday challenges.
It's important to give yourself permission to experience these emotions by vocalizing or journaling your thoughts, but you don’t have to stay there. Some ways to transition from emotional overwhelm to a more balanced state include practicing mindfulness exercises, such as deep breathing or meditating on God’s word, listening to worship/praise music, and praying. These techniques can help ground you in the present moment and reduce the intensity of your emotions.
Physical activity is another effective method; even a short walk in nature or stretching can release tension and improve mood. Establish a self-care routine that includes activities you genuinely enjoy, a balanced diet, and prioritizing sleep also play crucial roles in your emotional well-being. Remember, emotional overwhelm is a part of being human, and asking for support from a trusted friend or councillor is a sign of strength, not weakness.
I hope you can use these tools I’ve used over the years and know that each time you feel overwhelmed, it gets easier and faster to identify the root reason and overcome it.
You were made for more than spinning out of control and feeling worn out. Living faithfully alive and free in your heart and home is possible.
I believe you can break the cycle, beautiful-hearted friend!
Always cheering you on,
PS: Are you ready to take small intentional steps with big results to help you overcome feelings of overwhelm, worn-out and failure? Click on the link to receive my FREE mini-guide. This is the year to break the cycle!
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