5 Practical Tips to Manage Overwhelm Effectively

 Feeling overwhelmed? Here are five strategies to effectively.

Cope more The summer has come to an end, the holidays seem like a long-gone past, and suddenly life is back to its usual pace.

This resurgence of activity can leave many feeling stretched thin.

A small amount of stress can sharpen our focus, but if it's left unchecked, it can gradually erode our health, mood, and relationships.

Cortisol, often referred to as the stress hormone, has turned into a wellness buzzword. However, it’s essential to note that it’s not our adversary - it’s what helps us rise and shine, remain alert, and tackle challenges.

The key is to maintain a balance, not to eliminate it entirely.

Here are five straightforward, research-supported methods to manage stress and regain control.

1. Stop worrying about it

The more we emphasize the negative impact of stress, the more we start to think, 'Oh no, now I’m stressed and I know it’s harming me,' so try not to obsess over how you're feeling.

Stress is an inevitable part of life, especially during significant challenges like grief, caring for loved ones, looking after young children, or navigating job uncertainties.

Instead of panicking about your stress, accept that it is part of life and remind yourself that it is not permanent.

2. Get your body moving

The most effective way to physically manage stress is through exercise.

Exercise induces effects in your body that are similar to stress - it elevates your heart rate, increases your blood pressure, makes you breathe faster, and releases adrenaline and cortisol.

Engaging in exercise teaches your body to cope with cortisol spikes, equipping you better for managing life’s larger stresses.

If you’re feeling anxious about what exercise to do or which gym to join, keep in mind that any type of movement is beneficial.

It doesn’t have to be anything too elaborate or demanding - a simple walk, jog, or engaging in any activity you enjoy will suffice.

3. Make sleep a priority

Aim to retire to bed earlier and wake around the same time each morning to help your body establish a routine.

If you find yourself tossing and turning at night and struggling to fall asleep, don’t stress.

Your body can occasionally function well on less sleep and over time, your natural rhythms will adjust.

4. Put yourself first

Managing stress isn’t solely about avoiding negatives; it's also about actively nurturing yourself.

Ensure you are eating nutritious meals filled with fruits, vegetables, whole grains, and high-quality proteins to sustain your body.

Try to set aside some quality alone time to relax and rejuvenate.

Mindfulness can be beneficial too - it doesn’t necessarily involve using a meditation app or sitting in silence; it’s all about being deliberate in your life approach.

Spend a few moments contemplating your upcoming day or week, considering potential challenges, and how you can take things at a comfortable pace.

For me, it's about planning ahead with batch cooking, which alleviates some evening stress after work.

5. Talk it out

I tend to get quite anxious about various matters, and everyone shares concerns about finances, jobs, and family.

These worries can escalate quickly when kept bottled up, so discussing your concerns with a trusted friend lightens your burden and provides perspective, even if they can’t solve the problem for you.

Sometimes just articulating it makes the issue feel more manageable.