As a professional, it's not uncommon to feel overwhelmed and anxious at times. With the constant demands of work and home life, it can feel like there's no time to breathe.  

However, it's important to take steps to address these feelings before they become unmanageable. In this post, we'll cover how to stop feeling overwhelmed, how to deal with overwhelming emotions, and how to stop feeling overwhelmed at home and work.

Recognize the signs of burnout

Before we dive into how to stop feeling overwhelmed, it's important to understand what burnout is and how to recognize it. Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Symptoms of burnout can include:

• Feeling emotionally drained

• Lack of motivation

• Decreased productivity

• Changes in sleep habits

• Physical symptoms such as headaches or stomach problems

• Increased use of drugs or alcohol

If you're experiencing any of these symptoms, it's important to take action before burnout becomes a chronic issue.

How to stop being overwhelmed

The first step in stopping overwhelm is to identify the root causes. Are you taking on too much work? Do you struggle with saying no? Are there personal issues at home that are causing stress? Once you've identified the source of your overwhelm, you can start to take action.

Here are some tips for how to stop being overwhelmed:

1. Prioritize tasks

Make a list of all the tasks you need to complete and prioritize them by importance. Focus on the most critical tasks first, and try to break them down into smaller, more manageable chunks. This will help you to feel less overwhelmed and give you a sense of accomplishment as you work through your to-do list.

2. Learn to say no

If you're taking on too much work, it's important to learn to say no. It can be difficult to turn down opportunities, but taking on too much can lead to burnout. Be honest with yourself and others about what you can realistically handle.

3. Delegate tasks

If you're feeling overwhelmed with work, consider delegating tasks to others. This could be as simple as asking a colleague for help or hiring an assistant to take on some of your workload.

4. Take breaks

It's important to take regular breaks throughout the day, especially if you're working long hours. Take a walk, get some fresh air, or simply step away from your computer for a few minutes. This can help to reduce stress and improve productivity.

How to deal with overwhelming emotions

In addition to feeling overwhelmed with work, it's common to feel overwhelmed by emotions. Whether it's stress, anxiety, or sadness, overwhelming emotions can be difficult to manage. 

Here are some tips for dealing with overwhelming emotions:

1. Practice mindfulness

Mindfulness involves paying attention to the present moment without judgment. This can help to reduce stress and improve your overall well-being. Try practicing mindfulness for a few minutes each day, whether it's through meditation, deep breathing, or simply taking a few moments to focus on your surroundings.

2. Talk to someone

If you're feeling overwhelmed by emotions, it can be helpful to talk to someone you trust. This could be a friend, family member, or mental health professional. Talking about your feelings can help you to process them and find solutions to any issues you're facing.

3. Exercise

Exercise is a great way to reduce stress and improve your mood. Even a short walk or a few minutes of stretching can make a big difference. Try to incorporate exercise into your daily routine, whether it's before work, during lunch, or after work.

4. Practice self-care

Self-care involves taking care of yourself both physically and emotionally. This can include things like getting enough sleep, eating a healthy diet, and taking time to relax and do something you enjoy. This could be reading a book, taking a bath, or watching a movie. Whatever it is, make sure it's something that makes you feel good and helps you to recharge.

How to stop feeling overwhelmed at home

In addition to work-related overwhelm, it's common to feel overwhelmed at home. Whether it's due to household responsibilities or personal issues, feeling overwhelmed at home can impact your overall well-being. Here are some tips for how to stop feeling overwhelmed at home:

1. Create a schedule

Creating a schedule can help you to better manage your time and avoid feeling overwhelmed. Make a list of all the tasks you need to complete, and assign them to specific days and times. This can help you to feel more in control of your schedule and reduce stress.

2. Break tasks into smaller steps

If you're feeling overwhelmed by household tasks, try breaking them down into smaller, more manageable steps. For example, instead of trying to clean your entire house in one day, focus on one room at a time. This can make tasks feel less daunting and more achievable.

3. Get organized

Being organized can help to reduce stress and improve productivity. Take some time to organize your home, whether it's by decluttering, creating a filing system, or creating a meal plan. This can help you to feel more in control of your surroundings and reduce overwhelm.

4. Practice self-care

Self-care is just as important at home as it is at work. Make sure to take time for yourself each day, whether it's by exercising, practicing mindfulness, or doing something you enjoy. This can help to reduce stress and improve your overall well-being.

Dealing with overwhelming emotions

Dealing with overwhelming emotions can be a challenge, but it's important to take steps to manage them. Whether it's through mindfulness, exercise, or talking to someone, there are many ways to address overwhelming emotions. Here are some additional tips for dealing with overwhelming emotions:

1. Practice gratitude

Gratitude involves focusing on the positive aspects of your life and can help to improve your overall mood. Try making a list of things you're grateful for each day, whether it's a supportive friend or a beautiful sunset. This can help to shift your focus from negative to positive.

2. Get enough sleep

Getting enough sleep is crucial for both your physical and emotional health. Make sure to get 7-9 hours of sleep each night, and establish a regular sleep routine. This can help to improve your overall well-being and reduce overwhelm.

3. Seek professional help

If you're feeling overwhelmed by emotions, it may be helpful to seek professional help. This could be in the form of therapy, counseling, or medication. A mental health professional can help you to identify the root causes of your overwhelm and develop strategies for managing it.

So Now What? 

Feeling overwhelmed and anxious is a common experience for many professionals. However, it's important to take steps to manage these feelings before they become unmanageable. 

By prioritizing tasks, learning to say no, practicing self-care, and seeking professional help when needed, you can take control of your overwhelm and improve your overall well-being. 

Remember, it's okay to ask for help, and taking care of yourself should always be a top priority.

If you’re looking for more ways to take care of yourself, download your free GEM Guide here. 

Inside it’ll show you how to master your daily life so you can experience peak productivity, health, and happiness.  

Or you can get your own Happiness & Health Secrets Workbook that’ll help you rewire your brain for happiness in just 30 days.