Navigating Overwhelm: Strategies for Supporting Your Well-Being During Unsettling Times

Many of us experience days when the weight of the world feels overwhelming. With a tumultuous geopolitical landscape, tragic events like school shootings, economic uncertainty, and the constant juggling of work and life, it can often seem like everything is spiraling out of control. For those of us who are empaths , the impact of this external chaos can be particularly profound, turning our emotional landscapes into a battleground of stress and anxiety. But let’s be honest—life can be challenging for everyone, empath or not.?

As we experience this moment in time where there is great uncertainty particularly in the U.S. with the forthcoming presidential election,? I’d like to share some helpful strategies for coping and, most importantly, nurturing your well-being.

Recognizing the Signs of Overwhelm

How can you tell when you’re approaching your breaking point? You might find it difficult to concentrate, feel unusually irritable, or notice a sense of emotional detachment. Physical symptoms like tension headaches, fatigue, or stomach discomfort may also arise. For empaths, these experiences can be amplified as we manage our own emotions while also absorbing those of others. Imagine being in a tense work meeting; you may walk in feeling calm, but as discussions heat up, you start feeling anxious, even though you’re not involved in the conversation. This indicates that you might be absorbing the stress around you. Recognizing these signs early allows you to take proactive measures, taking meaningful action before feelings of overwhelm take hold.

Practices to Support Your Well-Being

Proactively implementing strategies to combat overwhelm is crucial for maintaining both your mental and emotional health. Let’s delve into some best practices to support you.

Emotional Self-Awareness and Resilience

Emotional self-awareness is one of the most powerful tools you can have during overwhelming times. It involves tuning into your feelings and understanding your triggers. Coupled with resilience—the capacity to bounce back from stress—you’re better equipped to navigate life’s challenges gracefully. For example, if you’re juggling multiple deadlines and start feeling overwhelmed, pause and reflect on what’s really causing your distress. You might realize that it’s the fear of not meeting expectations. By naming this feeling, you can address it directly, perhaps by seeking assistance or recalibrating your goals. Remember the mantra, “Name it to Tame it.” Identify the stressor and take constructive action.

The 3-2-1 Exercise: A Daily Reset

One effective strategy for bolstering emotional self-awareness is the 3-2-1 Exercise. This routine also encourages a positive mindset:

• Three Things You’re Grateful For: Start your day by noting three positive aspects of your life. This shift in focus helps cultivate a positive outlook.
• Two Positive Affirmations: ?Speak two affirmations aloud to reinforce your self-belief. Affirmations can be as simple as “I am resilient,” or “I am capable of handling whatever comes my way” can provide a sense of calm, reinforce your belief in yourself, and counteract negative self-talk.
• One Random Act of Kindness: Commit to performing one small act of kindness daily—this could be a simple gesture like sending a supportive message to a colleague, doing something special for your partner, or paying for the groceries of the person in line behind you at the supermarket. These acts foster connection and elevate your mood.

The 3-2-1 exercise not only helps with clarity but also instills a mindful start to your day, enhancing emotional self-awareness. For more insights regarding this exercise, view this flashback video that I created seven years ago.?

Shots of Espresso Exercise: Energizing Activities

Throughout your workday, incorporate "shots of espresso"—not necessarily from your favorite coffee shop, but energizing activities that lift your spirits. This could mean listening to music that makes you smile, watching a funny video, or chatting with a friend. Treat these activities as important appointments by scheduling them into your calendar, ensuring that your well-being remains a priority.

Device Detox

In our hyper-connected age, constant notifications and excessive screen time can significantly increase feelings of overwhelm. A device detox can be an effective way to regain control over your attention and mental clarity. Set specific times each day to unplug and create phone-free zones in your home, particularly in your bedroom, to promote restful sleep. Consider limiting your engagement with emails, news outlets and social media to designated times instead of constantly checking throughout the day. Reducing screen time opens up opportunities for more meaningful interactions and moments of solitude, fostering a greater sense of well-being.

Meditation

Meditation is a powerful tool for managing feelings of overwhelm and enhancing your overall mental well-being. It allows you to pause and reconnect with yourself amid chaos. Different meditation styles can meet various needs. For example, Transcendental Meditation (TM) involves silently repeating a mantra, encouraging a state of deep relaxation and inner peace. After six years of practicing TM, I can personally attest to its transformative power. Additionally, you could explore meditation apps like Calm or Spotify, which offer guided meditations.

Move Your Body

One of the most effective ways to combat overwhelm is to engage in physical activity, and for many, this can be a key strategy for managing stress. Personally, I love running and make it a point to run or engage in physical activity at least five times a week to stay centered. Whether it’s a brisk jog, a dance session in your living room, or a quick workout, moving your body helps release pent-up energy and reduce stress levels. Physical activity triggers the release of endorphins, the body's natural mood lifters, which can improve both mental clarity and emotional resilience. Whether you prefer hitting the pavement like me or exploring other enjoyable forms of movement, incorporating activities like stretching, yoga, or a simple walk can help you reconnect with your body and ground your mind. When stress begins to build, remember that adding movement to your routine can make a significant difference—your body and mind will thank you!

Create Space for Reflection

Taking moments each evening to reflect on your day can be immensely beneficial. Spend time considering what went well and what challenges you faced, and write down your thoughts in a journal. This practice helps you process your emotions instead of carrying them with you into the next day. Over time, you may begin to notice patterns—specific situations or individuals that tend to cause you stress or anxiety. Identifying these triggers gives you valuable insights into how to manage them. For instance, after a particularly stressful workday, you might realize that a last-minute assignment contributed significantly to your overwhelm. With this awareness, you can set better boundaries by asking for more preparation time on future projects. By creating this space for reflection in your journal, you not only deepen your emotional self-awareness but also empower yourself to face future challenges with a clearer mindset. Recently, I introduced journaling to my middle school daughter. Every night before bed, she spends time processing her feelings through journaling and sets intentions for the next day!

Final Thoughts

In a world filled with ongoing challenges, it’s essential to prioritize our mental, emotional, and physical well-being. By recognizing the signs of overwhelm and adopting practices that are both preventative and restorative, you can create a life that feels more balanced and fulfilling. The strategies I've shared are meant to inspire your own journey and encourage you to take action. While these practices have benefited many, including myself, it's crucial to discover what truly resonates with you.

Let’s commit to supporting one another as we strengthen our overall well-being. Remember, you are not alone on this journey—together, we can embrace it and thrive!

What practices do you use to manage overwhelm? I’d love to hear your thoughts!

Here are some ways to access additional tools, advice, and tips to accelerate your leadership & career:

→ Review the numerous career-enhancing resources available on my website at aliciadreece.com .

→ Explore my best-selling book, Driven to Thrive .

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I’m rooting for you always!