what to do when you're overwhelmed with homework

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How to stop feeling overwhelmed as a student

Students can feel overwhelmed during their studies, including causes such as homework, exams, and essays. Here are our top tips to alleviate this feeling.

  Students are feeling the pressure to perform. Almost half (36%) of college students said that stress was impacting their academic performance. If you’re feeling stressed and worked, there are some proven ways you can reduce feelings of being overwhelmed as a student.   Finding ways to manage feelings of stress and depression is key to ensuring happiness, health, and academic achievement.   In this blog, we're going to explore why students like you are feeling overwhelmed and provide 10 tips, tools, and techniques every student can use to reduce study-related stress.

Why do students feel overwhelmed?

So, why do students like you feel overwhelmed ? It’s a big question with a range of factors. Transitioning from high school to college is a big change. Students in college have to take on a huge range of new responsibilities, which can cause stress. Other issues that can cause stress include a lack of good time management , changes in routine (eating, sleeping, and exercise), and exhaustion caused by simply doing too much.   Alongside lifestyle changes, study-related stress is high among college students. The more stressed students are, the worse their academic performance . It’s hard to get accurate figures, but some experts suggest the average college student studies up to 36 hours per week – that's the same as a full-time job and leaves little for social activities and opportunities that college offers.   In some cases, students are getting stressed by pushing themselves too hard to achieve unrealistic goals and expectations in their academic and social lives. As well as hours spent studying, most US college students spend 2-3 hours each day on social media . While it's essential to build networks, high levels of social media among college students are linked to worse mental health, and can lead to feeling overwhelmed.   The impact of stress on mental health is clear, with 61% of college students seeking help for anxiety , depression , and other mental health issues . While the stats are worrying, it’s actually a positive sign that students recognize the impact that stress can have on their overall health and happiness – and are seeking help.   Developing some positive study habits and using some proven tools, techniques, and new digital technologies can help every student reduce stress – and we can show you how.

10 ways to stop feeling overwhelmed as a student

Here are 10 things every student can try to reduce study-related pressures and improve academic performance.

1.   Prioritize tasks

Everyone knows how to create a To-Do list, but have you heard about the Eisenhower Matrix ? The Eisenhower Matrix is the brainchild of former president Dwight D. Eisenhower and can help you to differentiate between urgent and important tasks.   Creating an Eisenhower Matrix every day (or at the start of each study session) can help you focus your attention on the tasks and activities that matter most and reduce the risk of feeling overwhelmed.   Here's a great explainer of the Eisenhower Matrix by the productivity experts at Asana. You can download a template that’s free to use to get you started.

2.   Switch off social media to stay focused

Social media is a significant stressor and can easily capture your attention for hours. There are hundreds of tools and programs that can help you remove the temptation to check. One of our favorites is the Google Chrome extension Stayfocusd . It's free, easy to use, and will block social media sites and others while you're studying.   If you’re anything like us, you’ll have your smartphone close to hand as you study. The free app Forest is a fun way to stop you from checking your phone for a set period. You plant a tree on your phone and watch as it grows. Click onto your social feeds or email program, and it’ll wither and die.

3.   Set realistic Goals

One major cause of stress is setting ourselves unrealistic targets or unachievable aims. Do this, and you're setting yourself up to fail.   Success is easier to achieve through hundreds of small steps than one giant leap. Define achievable goals for each study session and create short, measurable objectives. Achieving them can boost your sense of accomplishment and reduce feelings of being overwhelmed.

4.   Create a structured schedule

Plan your week of study activities in advance and break it down into chunks. You can allocate time for classes, study sessions, and breaks. Focusing too long on a single subject or study area for too long doesn’t improve education, says the American Psychological Association . Instead, balance intense and focused study sessions with time to relax and have fun; it's what college is all about, after all!   A consistent routine can enhance focus and productivity and ensure you're progressing towards your objectives.

5.   Embrace the power of 'No'

You can’t do everything, and that's okay. Be selective about your commitments and have the confidence to say no sometimes. It’s important to recognize your limits and turn down social activities, events , or other things that can interfere with your study plans.   Of course, once you’re finished with the books, embrace the power of “yes”!

6.   Use technology to improve studying

New technologies like Glean can help every student to improve the learning process, making studying, revision, and reflection more efficient.   Glean is a personal study tool that enables you to capture every class, enabling you to access a video of every lecture or seminar. You can play and pause, adding notes where appropriate. You can even use the advanced AI facilities to produce accurate transcripts that can remove the need to take notes during lectures, enabling you to immerse yourself in the learning experience.   Glean is an all-in-one solution that can take the stress out of studying, making it more efficient and enjoyable.

7.   Practice mindfulness and meditation

This won’t be for everyone, but mindfulness exercises and meditation are proven to help calm your mind and center your thoughts.   Spending even a few minutes a day can make a significant difference to your mental health and put you in a positive frame of mind – and it doesn’t need to cost a cent. Here is a list of free meditation and mindfulness resources for students .

8.   Organize your study space

It sounds simple, but organizing your study space and materials can reduce stress. Why? Because clutter can be overwhelming and create uncomfortable or unpleasant spaces for studying.   Here’s our guide on how to make your room better for studying .

9.   Eat well and exercise: Take care of your health

It sounds obvious, but our physical health and mental well-being are intrinsically linked. When you're feeling physically stronger, you're better able to fight off feelings of being overwhelmed when studying.   The advice is simple. Without wanting to sound like a nagging parent, be sure to exercise, eat a balanced diet, and get enough sleep. You'll find you're stronger and more able to beat stress.

10.  Ask for help when you need it

There are two types of stress: the kind you can cope with and the type you can't. If you're finding things are getting too much, there's always help available. You can speak to a friend or family member, a faculty leader, or seek help from your college. Never suffer from the feelings of being overwhelmed on your own.   You can find more resources to help you reduce stress and study smarter here .

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11 Things To Do When You’re Feeling Overwhelmed with School

• Post by: Professor Conquer
• Last updated on: September 6, 2022

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Back-to-school season can be an overwhelming time for students of all ages. Whether starting a new school or just getting back into the swing of things, it’s easy to feel like you’re drowning in tasks and assignments. But don’t worry, we’re here to help! In this blog post, we’ll explore eleven things you can do when you’re overwhelmed with school.

Is it Normal to Feel Overwhelmed by School?

It’s normal to feel overwhelmed by the school at times. After all, school can be a lot of work, especially with overwhelming homework. But if you’re constantly overwhelmed, it may be a sign that something is wrong. Maybe you’re taking on too much work or not studying effectively. Or perhaps you’re just not enjoying school.

Talk to your parents, teachers, or a school counselor if you’re feeling overwhelmed. They can help you determine what’s causing the problem and how to fix it. Remember, there’s no shame in asking for help. We all need it at times.

Why Do Students Feel Overwhelmed?

It’s no secret that students often feel overwhelmed by college workload. Balancing schoolwork, extracurricular, and a social life can be challenging, and it’s easy to feel like you’re constantly running around with no time to catch your breath.

But what to do when you feel overwhelmed with studying and what exactly causes this feeling of overwhelm? There are a few different factors that can contribute to it.

• For one, college students today are facing more pressure than ever before. With the cost of tuition rising and the job market becoming more competitive, students feel like they have to excel in every aspect of their lives.
• They’re also bombarded with constant messages telling them they must be perfect. From social media to add to the pressure to get straight A’s, it’s easy to see why students might feel like they can’t keep up.
• In addition, the transition from high school to college can be tricky. College is often a lot more challenging than high school, both academically and socially. It can be hard to adjust to a new environment and make friends, which can lead to feeling isolated and alone.

All of these factors can add to feeling overwhelmed, stressed out, and like you’re not good enough. If you’re feeling this way, it’s important to remember that you’re not alone. There are ways to manage your stress and find support if you need it. And don’t forget to give yourself a break every once in a while!

How to Avoid Homework Stress?

Homework can be a significant source of stress for students. The pressure to complete assignments can lead to sleepless nights and countless hours of studying. But there are some things you can do to avoid homework stress.

Here are a few tips:

• Start early: Don’t wait until the last minute to start your homework. This will only make the task feel more daunting.
• Take breaks: Don’t try to power through your homework in one sitting. Take breaks every 20 minutes to stretch your legs, grab a snack, or take a minute to clear your head.
• Create a timeline: Breaking your homework down into smaller tasks will make it feel more manageable. Create a timeline of when you plan to complete each task, and then stick to it.
• Get organized: Ensure you have all the materials you need before starting your homework. This includes books, notes, and other materials to help you complete the assignment.
• Ask for help: Don’t be afraid to ask your teacher or a friend for help if you’re struggling with your homework.

Sometimes, you need a little guidance to get on the right track.

11 Things to Do When You are Overwhelmed With School

You must be wondering what to do when you feel overwhelmed with school. Here are eleven things:

Understand your feelings

The first step to managing your stress is acknowledging how you feel. Understand that it is okay to feel overwhelmed, and give yourself time to process these feelings. If you need to, take a few deep breaths or step away from the situation for a brief break.

Identify your triggers

What are the things that tend to make you feel overwhelmed? Once you know what these triggers are, you can begin to avoid them or manage them in a better way.

Make a plan

One of the best ways to combat stress is to have a plan. When you know what needs to be done and have a timeline for completing it, you will feel more in control of the situation. Make sure to break down your tasks into manageable pieces, so you don’t feel overwhelmed by the entire project.

Get organized

Another helpful way to reduce stress is to get organized. This means keeping a tidy workspace, making lists of what needs to be done, and setting up a system that works for you. When everything is in its place, you will feel more capable of tackling your tasks.

Set realistic expectations

One reason why people feel stressed is that they have unrealistic expectations. If you constantly pressure yourself to meet impossible standards, it’s time to reevaluate your expectations. Be realistic about what you can accomplish, and give yourself grace when things don’t go as planned.

Take breaks

To avoid burnout , it is important to take breaks throughout the day. Step away from your work for a few minutes and take some time for yourself. This will help you come back refreshed and ready to tackle the rest of your tasks.

Seek help when needed

There is no shame in admitting that you need help. If you are feeling completely overwhelmed, reach out to a friend or family member for support. Sometimes, all it takes is someone to lend a listening ear.

Practice self-compassion

Beating yourself up will only make the situation worse. Cut yourself some slack and try to be as gentle with yourself as possible. Remember that everyone makes mistakes and that you are only human.

Seek professional help

If you find that you are struggling to cope with your stress due to being overwhelmed, it may be time to seek professional help. A therapist can teach you healthy coping mechanisms and help you develop a plan to manage your stress.

Don’t give up

Even when things seem impossible, don’t give up. That is when you need to fight the hardest. Remember that you can do anything you set your mind to, and believe in yourself.

Avoid procrastination

Procrastination will only make your stress worse. When you put off tasks, they will continue to pile up and weigh on your mind. Make a commitment to yourself to get started on your tasks as soon as possible, so you can focus on other things.

How to Get Motivated for School?

School can be tough, especially if you’re struggling to stay motivated. But there are a few things you can do to get yourself motivated for school . First, try to find a subject that you’re interested in. It can be anything from history to science to English. Once you find a subject you’re interested in, it will be easier to stay motivated in school.

Second, try to set small goals for yourself. Don’t try to accomplish too much at once. Start with small goals and work your way up. This will help you stay on track and motivated.

Finally, don’t be afraid to ask for help. If you’re struggling in a certain subject, reach out to a teacher or tutor for help. Getting help will show you that you’re not alone and that there are people who care about your success.

The pressure to succeed

There are a number of reasons why students may feel overwhelmed during their studies. The pressure to succeed can be intense, especially if students feel like they have to live up to the expectations of their parents or guardians. Furthermore, the workload can be daunting, and the constant stress of exams and deadlines can take a toll. Additionally, some students may feel like they are not able to keep up with their peers, which can lead to feelings of inadequacy.

Enjoying this article? Get our 137-page guide to doing well in high school here.

All of these factors can contribute to a feeling of being overwhelmed. However, it is important to remember that everyone feels this way at some point during their studies. The key is to find a way to manage the stress and keep moving forward.

The pressure to fit in

Many students feel overwhelmed by the pressure to fit in. In a world where everyone is trying to stand out, it can be difficult to know where you belong. This feeling of not belonging can lead to anxiety, depression, and low self-esteem.

So why do students feel this pressure to fit in? There are many factors, but one of the most common is the need for approval. We all want to be liked and accepted, and when we feel like we’re not measuring up, it can be tough to handle.

Remember that you are unique and special, and there is a place for you in this world.

The pressure of adulthood

In recent years, there has been a growing trend of students feeling overwhelmed by the pressure of adulthood. With the expectations of getting a good job, starting a family, and being a responsible adult, it’s no wonder that many students feel like they can’t keep up.

So why do students feel so overwhelmed? Part of it has to do with the changing landscape of what it means to be a successful adult. In the past, a good job and a stable family life were enough to consider oneself a success. But nowadays, there’s so much more pressure to do and be everything.

It’s important to remember that everyone feels overwhelmed at times. The key is to find healthy ways to cope with the pressure and not let it take over your life.

Remember that homework is only temporary

What to do when overwhelmed with homework? One of the most important things to remember when it comes to homework is that it is only temporary. It may feel like its never-ending, but eventually, it will all be over. And when it is, you’ll be able to look back on it and be proud of all that you accomplished.

Yes, homework can be tough at times. But it’s important to remember that it’s only a small part of your life and it won’t last forever. So keep your head up and power through!

Wrapping Things Up: 11 Things to Do When You’re Feeling Overwhelmed with School

When you’re feeling overwhelmed with school, it’s important to take a step back and assess the situation. Are you behind in your work? Do you need to study more? Are you taking on too many extracurricular activities ? Once you identify the source of your stress or triggers, you can develop a plan to address the issue. Sometimes, the best solution is to take a break from school and focus on your mental health. In other cases, you may need to ask for help from others.

Professor Conquer

Professor Conquer started Conquer Your Exam in 2018 to help students feel more confident and better prepared for their tough tests. Prof excelled in high school, graduating top of his class and receiving admissions into several Ivy League and top 15 schools. He has helped many students through the years tutoring and mentoring K-12, consulting seniors through the college admissions process, and writing extensive how-to guides for school.

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Let’s get real: there are times in life when you’re going to feel overwhelmed. Whether it be with work, school, social obligations or just life in general, we all feel overwhelmed, anxious, or stressed at some point. It’s important to give yourself grace when you have these feelings. Try not to brush them off or push through whatever is causing you to feel anxious – your mental health matters and if you’re feeling the squeeze, understand that you can take a step back.

We understand that recent events along with the COVID-19 pandemic have made things complicated, and it can be difficult to juggle all of your responsibilities at the same time. When you’re starting to feel overwhelmed, remember that you can always revisit your self-care plan. Self-care plans are personal, which can be just the thing for when things feel like too much. Try some of these tips when you’re feeling overwhelmed:

• Take a deep breath and step away. If you’re feeling overwhelmed or anxious, a quick way to begin to alleviate those feelings is by doing breathing exercises. If the thing that’s overwhelming you is in front of you, try taking a step away from it to create some separation between you and whatever is making you feel this way. Deep breathing exercises are a great way to promote relaxation and lower your stress response. Need some breathing exercise guidance? We’ve got you covered .
• Create a “no” list. Protecting your time and space can help give you a sense of control over your schedule. If you don’t want to do something or have been dreading that virtual happy hour, don’t feel like you have to go. Replace the activities you don’t want to do with something that you’ll enjoy. Healthy boundaries are crucial for your wellbeing!
• Be kind to yourself. Remember that feeling overwhelmed is OK, especially now. It also helps to remember that feeling overwhelmed doesn’t have to last. Give yourself some grace – if you don’t get to that chore or have to ask for an extension at work, you can. Your mental health should be a top priority.
• Ask for help from a loved one. Your social support network is there for you to lean on if you need to vent or talk things through. Reach out to a friend for a virtual chat or pick up the phone and call a family member.
• Write it out. Writing down why you feel overwhelmed or anxious is another great way to help alleviate those feelings. It helps to do this unstructured – having a written stream of consciousness allows you to express yourself freely and getting those thoughts out of your head will be a relief.

If you need more inspiration, take a look at this extensive list from Upworthy containing 101 things to try if you’re feeling overwhelmed. Remember that the feelings you’re having are temporary and with the right coping mechanisms and support, you can take care of yourself when things feel overwhelming.

Mental Health First Aid (MHFA) can also help – here are some blogs to read if you or a loved one is feeling anxious or stressed and needs some support:

• How to Help Someone With Anxiety
• 4 Self-care Tips for How to Deal with Anxiety
• How to Create Your Own Self-Care Plan
• Five Ways to Support a Loved One with Anxiety or Depression

Kelly, M. (2021, February 11). 10 easy breathing exercises for anxiety. Verywell Health. https://www.verywellhealth.com/breathing-exercises-for-anxiety-5088091 .

MHFA. (2020). Mental Health First Aid USA for Adults Assisting Adults. Washington, DC: National Council for Mental Wellbeing.

Wright, A. (2016, June 20). 101 ways to take care of yourself when the world feels overwhelming. Upworthy. https://www.upworthy.com/101-self-care-suggestions-for-when-it-all-feels-like-too-much .

Get the latest MHFA blogs, news and updates delivered directly to your inbox so you never miss a post.

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Related stories, how to care for yourself while practicing physical distancing, how to #bethedifference for people with mental health concerns during covid-19, how to manage your mental health when feeling stressed during covid-19, tips to help teens cope during covid-19, the impact of covid-19 on mental health.

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What Does It Mean to Feel Overwhelmed?

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Yolanda Renteria, LPC, is a licensed therapist, somatic practitioner, national certified counselor, adjunct faculty professor, speaker specializing in the treatment of trauma and intergenerational trauma.

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• Signs and Symptoms

Reasons Why You May Feel Overwhelmed

Do you feel like you have so much going on that you’re struggling to cope with it all? Or, are you going through something stressful that’s making it difficult for you to function? These are some of the signs of being overwhelmed.

When overwhelmed, a person is flooded by thoughts, emotions , and physical sensations—often related to a specific problem—that can be difficult for them to manage, says Sabrina Romanoff , PsyD, a clinical psychologist and professor at Yeshiva University.

Everyone feels overwhelmed from time to time and it is a completely normal response to everyday stressors , says Dr. Romanoff. Stress can sometimes be helpful, because it fires up your system and helps you be more productive. However, being chronically stressed out and constantly feeling overwhelmed can take a toll on your mental and physical health.

This article explores the symptoms and causes of feeling overwhelmed, as well as some coping strategies that may be helpful.

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Signs and Symptoms of Being Overwhelmed

These are some of the signs that you’re overwhelmed, according to Dr. Romanoff:

• Irrational thoughts: You may struggle to think rationally, which can make the problem seem inflated and your perceived ability to deal with it feel deflated.
• Paralysis: You may experience a freeze response that can cause you to feel paralyzed and unable to function. Even simple tasks can feel impossible. You may find yourself postponing stressful tasks, or avoid them altogether.
• Disproportionate reactions: You may overreact to minor stressors. For instance, you may panic if you’re unable to find your keys.
• Withdrawal: You may find yourself withdrawing from friends and family. You may feel like they can’t help you or understand what you’re going through.
• Pessimism: You may feel helpless and hopeless about the situation. 
• Mood changes: You may feel angry, irritable , or anxious, and cry easily.
• Cognitive fatigue: You may feel confused and have difficulty concentrating, making decisions, and solving problems.
• Physical symptoms: You may experience physical symptoms such as rapid heartbeat, difficulty breathing, dizziness, fatigue, headaches, cramps, an upset stomach, or other aches and pains.

Being chronically stressed and overwhelmed can lead to physical and mental health conditions such as high blood pressure, heart disease, obesity, depression , anxiety, and addiction.

A precipitating stressor, an unexpected event, or poor mental health can cause you to feel overwhelmed, says Dr. Romanoff. She explains that you may also feel overwhelmed if a series of stressors accumulate and pile up on you. A lack of coping skills can also exacerbate symptoms.

These are some of the common triggers that can cause you to feel overwhelmed, according to Dr. Romanoff:

• Loss of a loved one
• Excessive workload or a stressful work environment
• Conflict in personal relationships with friends or family members
• Relationship difficulties or break-ups
• Financial problems
• Health concerns
• Traumatic experiences
• Environmental or political issues
• Major life changes

Having a mental health condition such as depression, anxiety, post-traumatic stress disorder (PTSD), or obsessive compulsive disorder (OCD) might predispose a person to feeling overwhelmed, says Dr. Romanoff.

Coping With Being Overwhelmed

Below, Dr. Romanoff shares some strategies that can help you cope , if you’re feeling overwhelmed.

Change Your Perspective 

Take a step back from your thought processes. Recognize and accept how you are feeling and the situation you are in. Stop the vicious emotional cycle of rumination . 

Do what you can to get some perspective on the situation. You can try taking a break from the situation, going for a walk, changing your environment, speaking to a friend, or taking a few deep breaths.

Seek out resources to help you solve the problem. This could mean asking for help, doing something to recalibrate your perspective, or approaching the problem from a different angle.

Challenge Your Assumptions

When we’re overwhelmed, we tend to let irrational thoughts and fears guide us, instead of being logical. For instance, if you’re going through a break-up, you may worry about what people may think about you, or you may stress about being single and ending up alone.

It can be helpful to identify illogical assumptions and articulate them, so you can examine them in the light of day and see that they don’t necessarily hold true. You can try writing them down in a journal or voicing them out loud to someone you trust.

Seek Support

Reach out to your social support network . Your friends, family, and colleagues may be able to offer advice, support, and a different perspective.

Accept the help of your loved ones and let them be there for you. Even just talking to supportive people in your life can help you feel safer and more validated in the context of the stressor.

Try Mindfulness Exercises

Mindfulness can be very helpful when you’re feeling overwhelmed. Grounding techniques like the 5-4-3-2-1 exercise use your senses to connect you to your environment and help you get out of the chaos of your mind.

You can perform the 5-4-3-2-1 exercise by sitting in a quiet spot and noticing things around you. Try to list:

• 5 things you can see
• 4 things you can touch or feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This exercise can help you calm down and step away from the overwhelming thoughts and emotions you’re experiencing. You can use it to take a break and then reapproach the issue later from a fresh perspective.

See a Therapist

Therapy can help you develop the skills you need to manage feelings of being overwhelmed. It also can help you understand why you tend to have this strong response to stressors, particularly if you have a history of feeling overwhelmed.

Therapy can also help you find ways to increase confidence through competence, both of which positively reinforce each other—the more competent you are, the more confident you feel, and vice versa.

A Word From Verywell

If you’re dealing with something stressful, you may start to feel overwhelmed and have difficulty coping. You may find yourself ruminating over the problem constantly and feeling frozen or paralyzed . You may even start to feel sick and experience other physical symptoms.

If you’re feeling overwhelmed, it can be helpful to take a break from the issue, get some perspective on it, talk to your loved ones about it, and then come back to it when you’re feeling better. Therapy can also be a source of support that can help you understand your reaction and develop coping skills to deal with it.

Dhabhar FS. The short-term stress response–mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity . Front Neuroendocrinol . 2018;49:175-192. doi:10.1016/j.yfrne.2018.03.004

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review . EXCLI Journal . 2017;16:1057. doi:10.17179/excli2017-480

Harvard Business School. How to deal with constantly feeling overwhelmed . Harvard Business Review .

U.S. Department of Health and Human Services. Manage stress .

Harvard Medical School. Understanding the stress response . Harvard Health Publishing .

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

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7 ways to cope when you feel completely overwhelmed

Whether you’ve received a cancer diagnosis, are supporting a loved one through their cancer journey or simply have a lot on your plate, it’s easy to become so overwhelmed that you feel paralyzed. Overwhelm can affect your mental and physical health and hold you back from making progress on your goals. Dennis Buttimer, M.Ed, CEAP, RYT, CHC, a life and wellness coach at Cancer Wellness at Piedmont, shares how to recognize overwhelm and simple ways to reframe your mindset , so you feel better quickly.

Signs you’re overwhelmed

“If you try to be all things to all people and take on too much, you’ll start to notice symptoms in your body, mind and relationships,” says Buttimer.

You may start to notice physical symptoms like skin conditions, headaches, insomnia or high blood pressure.

Mentally, you may feel scared, uncertain, angry, withdrawn or stressed. You may also experience emotional outbursts or mood swings. You may have trouble thinking straight because the brain has difficulty processing information overload.

“Your brain literally struggles to remember or learn things because the demands are beyond your resources,” he says.

You may also notice relationship issues.

“The quality of your relationships may change in some way and that too can be an indicator that you’re trying to do too many things and are tapped out of your resources,” says Buttimer.

How to feel better when you’re overwhelmed

Buttimer recommends the following strategies to clear the cobwebs of overwhelm:

Pay attention to your mindset . While your circumstances can cause you to feel overwhelmed, your perspective also plays a significant role in how you feel. “People can look at the same event and have completely different reactions to it because of how they’re processing it,” says Buttimer. “Even if you have 10 people helping you, your experience still hinges on your perception and the stories you tell yourself.”

Let go of multitasking. Do one thing at a time and give it your full attention. “In our society, it’s common to attempt to multitask, but truly, it’s difficult to do so effectively,” he says. “It’s appropriate for computers, not human beings. We’re not machines.”

Focus on the present moment. “The point of power is in the present moment,” says Buttimer. “When you have too many responsibilities, you start to believe you’re powerless. The good news is you still have power because you can alter the present moment. You can shift your thoughts and feelings.” You don’t have to do everything right now. Take some deep breaths for one minute, go for a walk outside or practice five minutes of chair yoga to reset.

Interrupt the pattern of negative thoughts . “You get to choose how you want to move through the remaining hours of your day,” he says. Reflect on what you’re grateful for, give yourself permission to be imperfect and set realistic expectations for yourself.

Focus on small wins. You’ll build momentum as you achieve small successes rather than feeling overwhelmed by everything you need to do. For example, instead of thinking about all of the cancer treatments you need over the next several months, focus on getting through your next appointment.

Build in habits that support your best intentions. You don’t have to completely overhaul all of your habits at once. But you can slowly build small, consistent, positive habits into your daily routine that balance your stress levels. These habits may include exercise , meditation , journaling or cooking nourishing meals . Start by focusing on just one healthy habit. From there, you can build momentum as your habit helps you live healthier.

Recognize your resilience. Think about past habits, activities or relationships that you enjoyed and that provided stress relief. Use these strategies now to help boost your well-being.

“Reducing overwhelm isn’t about changing your personality; it’s about finding small steps you can take to shift your mindset,” says Buttimer.

Learn more ways to reduce stress and improve your well-being .

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5 Mistakes We Make When We’re Overwhelmed

• Alice Boyes

And how to avoid them.

When we’re overwhelmed during busy and challenging times, the way we react can actually make things worse. By being aware of the five common patterns overwhelmed people tend to fall into, you can make things easier on yourself and those around you. First, stop waiting for the opportune moment and actually take the time to do the things you know will help you. Second, make use of your unconscious mind. Third, replace your self-criticism with compassionate self-talk. Fourth, consider your values and make sure they’re the right fit for the situation. Finally, don’t miss opportunities to fill your emotional cup.

When you feel overwhelmed, you may react in ways that not only don’t help the situation, but that even make it worse. Maybe you’re oblivious to these patterns, or you know what they are but struggle to do anything about them.

The following are five common self-sabotaging mistakes overwhelmed people tend to make. There are practical solutions for each that will help you feel like you’re on top of things and do a better job of navigating your most important tasks and solving problems.

1. You think you don’t have time for actions that would help you.

People often have great ideas about things that would help them feel better and more in control — for example, hiring someone to help around the house, practicing self-care, seeing a therapist, taking a vacation, or organizing a game night with friends. However, they dismiss them because they think they’re too busy or that it’s not the right time, waiting to take those actions until a more ideal moment that typically never arrives.

Instead of thinking about what would be ideal, choose the best option that’s easily available to you now . Perhaps you don’t have time to research the best therapists by interviewing multiple candidates, but you do have time to pick someone who meets a few of your criteria and try a couple of sessions with them.

When you have good ideas but don’t act on them, it can lead to a sense of powerlessness or incompetence. You may also have endless open loops of “shoulds” and waste time and energy thinking the same thoughts over and over again. Plus, when you don’t act, you miss out on the benefits you’d accrue from trying your ideas. By acting to help yourself, you’ll get practice finding doable solutions, feel more self-efficacy, and reap those benefits sooner.

2. You don’t utilize your unconscious mind enough.

Focus isn’t the only way to get things done. Your unconscious mind is great at problem-solving, too.

When I go for a walk, my mind wanders. I don’t aim to walk mindfully; rather, I let my mind drift without directing it too much. When I do this, it invariably meanders to work, but not in an unpleasant way. Solutions to problems magically emerge, and what I should prioritize becomes clearer without effort.

Even knowing this, it’s hard to allow myself to take a walk early in the workday (before temperatures where I live get too hot). What’s fascinating is that when I walk before work, my anxiety about the work I need to start once I get home creeps up. However, this doesn’t get in the way of me having insights into my problems and priorities. Both can occur together.

Your unconscious, wandering mind is as valuable a tool for solving problems and creative thinking as your focused mind. Utilizing your wandering mind will help you get important things done, without so much pressure to be focused and undistracted all the time, which can be an unreasonable expectation.

People who are feeling overwhelmed sometimes try to block out work thoughts during their personal time by listening to music, a podcast, or other entertainment. But that can rob you of some of the productivity potential of your drifting mind. Try identifying the activities during which your mind naturally drifts in helpful ways and solves problems for you. For me, these include running errands (driving), exercising, taking showers, and lounging in the sun.

3. You interpret feeling overwhelmed as a weakness.

Lots of times, we feel overwhelmed simply because we need to do a task we’re not very familiar with, or because a task is high stakes and we want to do a superb job of it. By itself, this isn’t necessarily a problem. We can often work through the task despite those overwhelmed feelings.

However, sometimes we get self-critical about the very fact that we feel overwhelmed. We think: “I shouldn’t feel overwhelmed by this. It’s not that hard. I should be able to handle it without it stressing out.” When you’re self-critical, you become more likely to procrastinate, because not only does the task trigger feelings of overwhelm, it also triggers shame or anxiety about having those feelings.

Some people react to this shame and anxiety in other ways. They might approach the task with extra perfectionism, or they might become more reluctant to ask for tips and advice from others. It’s important to replace your self-criticism with compassionate self-talk , which I’ve provided specific strategies for previously .

4. You default to your dominant approaches and defenses.

When we get stressed out, we tend to get a bit more rigid. Because we have less cognitive and emotional bandwidth to consider other options, we become less flexible about adapting to the demands of the situation and default to our dominant ways of handling things.

We all have values, but we don’t always use them to our advantage. For example, thoughtfulness can turn into overthinking, self-reliance can morph into micromanaging or doing everything yourself, having high standards can lead to being picky or perfectionistic, and resourcefulness can steer you toward doing things in unnecessarily complicated or unconventional ways.

When you’re overwhelmed, make sure you’re matching your values to the demands of the situation. Does the particular task or problem need _____? (Insert your dominant value, such as thoughtfulness or self-reliance.) Or would a different approach be better suited to the circumstances?

5. You withdraw from your supports.

If you feel overwhelmed, you’ve probably got limited emotional energy. This can lead to important changes in your behavior and emotional availability. They can be subtle — maybe you usually give your child a long hug when they come to you, but instead, you now give them a quick perfunctory squeeze while still thinking about other things, then get back to whatever you were doing.

This is self-sabotaging. You’re missing opportunities to fill up your emotional cup when you need it most, and you risk your loved ones noticing the differences and acting out to get your attention (for example, a child drawing on a wall, or a spouse picking an argument about something unimportant).

Identify ways you still enjoy connecting with your supports even when you’ve got limited emotional energy. For example, I like to draw alongside my five-year-old during my breaks, or construct something out of blocks and shapes with her. We also like to cuddle in bed while watching our own individual screens. If you struggle to get around to these activities, create routines for them so they fit into your day or week in specific places — for example, maybe you always bake with your child on Saturday mornings.

By being aware of the five patterns outlined here, you can make getting through busy and challenging times easier on yourself and those around you. They’re understandable patterns to fall into — and not a reason for you to be self-critical. Know what the traps are and make easy, small changes to overcome them.

• Alice Boyes , PhD is a former clinical psychologist turned writer and the author of The Healthy Mind Toolkit , The Anxiety Toolkit , and Stress-Free Productivity .

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Signs of Being Overwhelmed: What Helps?

• Describing the Feeling
• Its Effects
• How to Stop the Feeling
• Talking to a Provider

Overwhelm is an engulfing feeling of dread or worry often related to responsibilities, self-expectations, relationships, health concerns, and more. This may include thoughts of discouragement, stress , or physical exhaustion . People may feel overwhelmed with work, parenting, deadlines, health challenges, or other life circumstances. Sometimes, overwhelm is a combination of challenges that feel like "too much."

Learn about overwhelm, the effects of long-term overwhelm, what can help, and more.

Maskot / Getty Images

How Do You Describe Feeling Overwhelmed?

Feeling overwhelmed can be described as many small stressors piling up and making you feel like you cannot endure any additional challenges. It can happen to people of all ages, life stages, and backgrounds.

Stress is a response to an external life circumstance that can be physical or mental, whereas anxiety can happen with or without a present threat and is a stress response.

Feeling overwhelmed can happen alongside stress and anxiety. When you're overwhelmed, you may feel like you are being buried by stress; the weight of responsibilities is so heavy that it cannot be carried. Sometimes, being overwhelmed brings forth so many negative thoughts about life challenges that your productivity plummets, and you find it hard to take action.

Common Causes of Overwhelm

Various life experiences—or combinations of experiences—can lead to overwhelm. Here are some examples:

• Balancing work and family responsibilities
• Being in an unhealthy environment or situation
• Caregiver responsibilities
• External pressures, such as job performance
• Financial challenges, debt, or unmanageable expenses
• Having high self-expectations or not having ways of reducing stress
• Health challenges of yourself or a close friend or family member
• Lack of sleep, physical activity, or other needs
• Not getting enough time for relaxation or activities that bring you joy
• Job stress or work-related deadlines

Effects of Prolonged Periods of Overwhelm

Researchers have studied the effects of overwhelm and have found a connection between depression and overwhelm. While researchers haven't determined whether one leads to the other, they have found that people who feel overwhelmed by stressors are more likely to experience depression.

Overwhelm is also linked to anxiety and stress headaches . People who feel overwhelmed for extended periods may also procrastinate (put things off intentionally), find it challenging to be productive, have difficulty falling or staying asleep , have nightmares , and take part in unhealthy habits, such as alcohol use or overeating, to cope with the feeling. Overwhelm can also lead to self-harm , such as cutting.

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If you or someone you know are having suicidal thoughts, dial  988  to contact the  988 Suicide & Crisis Lifeline  and connect with a trained counselor. For more mental health resources, see our  National Helpline Database.

What to Do When You're Overwhelmed

You can do many things to calm yourself and alleviate stress when you're feeling overwhelmed. The first step is to determine what is causing these feelings and address the source when possible. Some additional strategies include:

• Practicing more positive self-talk
• Spending time outdoors
• Being active
• Connecting with family and friends
• Taking part in hobbies and enjoyable activities
• Prioritizing accomplishing small, simple tasks
• Spending less time watching TV and on social media

It is also important to talk with a healthcare provider to get support and prevent overwhelmed feelings from escalating.

Habits, Exercise, and Techniques to Stop Feeling Overwhelmed

When you're facing overwhelm, learning healthy ways to reduce stress can help you build resilience and alleviate the feelings of overwhelm. This may include:

• Consciously avoiding doomscrolling (excessively scrolling through bad news on social media)
• Prioritizing sleep and other healthy behaviors (i.e., regular physical activity, nutritious meals, and avoiding alcohol, tobacco, and illicit drugs)
• Participating in mindfulness activities such as yoga, meditation, visualization, and breathing techniques

It is important to find healthy habits and strategies that work for you. Stress-reduction practices are an excellent place to start. It may also help you to say no to the less important things to reduce the load of responsibilities and make the most important things more manageable.

Talking to a Provider About Feeling Overwhelmed

When you feel overwhelmed, it is essential to discuss this concern with a healthcare provider, such as a primary care provider or mental health practitioner. They can offer you support and coping strategies and identify and address any underlying mental health challenges contributing to your overwhelm.

For example, feeling overwhelmed by stress can be a sign of an anxiety disorder , which can be treated with the support of a healthcare professional. Additionally, therapists and counselors can help with strategies and techniques to help cope with feelings of overwhelm and stress reduction .

Overwhelm is a feeling of having an unbearable weight of responsibilities, being buried by stressors or being engulfed by feelings of dread or worry. Overwhelm can be amplified by a lack of sleep, poor diet, and insufficient physical activity and may increase the risk of mental health challenges such as anxiety, depression, substance abuse, and self-harm. However, it is a preventable and treatable condition. Talk to a healthcare provider for support.

Kabigting ENR. Conceptual foreknowings: Integrative review of feeling overwhelmed .  Nurs Sci Q . 2019;32(1):54-60. doi:10.1177/0894318418807931

Oregon Health and Science University. The new definition of overwhelm .

National Institute of Mental Health. I'm so stressed out! Fact sheet .

Orzechowska A, Zajączkowska M, Talarowska M, Gałecki P. Depression and ways of coping with stress: A preliminary study .  Med Sci Monit . 2013;19:1050-1056. doi:10.12659/MSM.889778

National Alliance on Mental Illness. Why some people harm themselves .

Centers for Disease Control and Prevention. Coping with stress .

By Ashley Olivine, Ph.D., MPH Dr. Olivine is a Texas-based psychologist with over a decade of experience serving clients in the clinical setting and private practice.

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Does anyone else feel completely overwhelmed by school work

For some reason my professors (3rd year Archie) think it's cool to give us a completely unreasonable amount of work right now. I don't understand how they think this is ok when there's a literal pandemic going on and it's very hard for a lot of people to focus at home. I am STUNNED at how much work they are piling on. It feels like assignment after assignment and I feel like I'm drowning. It feels like they don't understand what students are going through right now, our parents work is being effect, our grandparent's lives are in danger... yet we have a bigger work load than normal? The more I think about it the more upset I am about this. I don't know what else to do about it other than ask if other students are going through the same thing right now....

6 Strategies for When You Feel Overwhelmed at Work

Tips for when you're feeling overloaded..

Posted February 22, 2018 | Reviewed by Devon Frye

Here are some strategies for when you're feeling overwhelmed by work. These are aimed at helping you feel more confident and settled, so that you're able to concentrate and focus better.

These strategies can help in situations in which your motivation is too high (you feel mentally scattered because there is so much you want to be doing) or your motivation is too low (everything feels pointless, or you feel hopeless about achieving anything meaningful.)

None of these strategies will be right for every situation, but by developing a toolkit of strategies, you'll always have at least one suitable strategy on hand. By having a variety of tools at your disposable, you're more likely to have one that both feels doable and is likely to work in any given situation.

1. Finish something you started but didn't complete.

If I need to settle myself down or get my confidence back, I'll look for a task I started but didn't finish that I could get completed in under 30 minutes. If I'm feeling really exhausted, I'll look for something I can complete in 15 minutes.

How this helps: It will give you a feeling of being in control.

2. Give your mind a chance to wander.

Sometimes, to re-charge your creativity , you need to give your mind a chance to wander and free-associate.

When you do this, problems that seemed difficult can instantly become clearer. I like this strategy when I'm having trouble figuring out what should truly be my highest priority or when I'm overcomplicating solutions to problems.

Since I mostly work from home, I can run a personal errand or take a shower during the workday. Driving to the outlet mall or grocery store can really help me clear my head.

If you're in a corporate job, or a situation in which you don't have the flexibility to leave the premises, you can always pick an alternative, like finding a reason to wander to the other side of your campus, or doing a mindless but necessary task like photocopying a bunch of documents.

Tip: When using this strategy, I'll often listen to a podcast to help break the cycle of ruminating about work. If you like psychology topics, then the Happier podcast by Gretchen Rubin and Liz Craft is a good one.

How this helps: It makes it easier to see the big picture and the easiest path forward, whereas continuing to bang away thinking about issues often doesn't achieve that.

3. Do some work-related continuing education .

Sometimes, we need to refill our mental and emotional tanks rather than keep producing output. If I'm feeling a bit scattered, I often like to do some work-related reading. I'm typically not very goal-directed in how I do this. I'll do things like scan through the table of contents of psychology journals and read some abstracts, or I'll check Google Scholar and look up the latest work from researchers I like. Yesterday, I read a few chapters of a colleague's book in bed.

By not being too goal-directed, I allow more and different types of connections to arise between what I'm working on and whatever I'm reading.

How this helps: It can help you feel like your mental ATM is getting deposits as well as withdrawals.

4. Make a brief list of what you're not going to work on.

When you have a lot of ideas, it's easy to feel guilty and anxious that you're not working on all of them. Sometimes, you need to explicitly make a list of all the projects you're not going to start or work on while you're concentrating on your current highest priority.

How this helps: It makes it easier to focus and relieves guilt .

5. Do whatever is important but anxiety -provoking, and then allow yourself to take a break.

It's easy to say that we should all work smarter rather than harder. Sometimes, to break a cycle of non-smart overworking, you need to do one thing that feels very hard and then let yourself take a break.

For me, this will often be a task that's psychologically hard but not objectively hard or time-consuming. For example, making a request I feel anxious about.

Tip: Sometimes, just getting the ball rolling on an anxiety-provoking task is enough to help you feel less overwhelmed. You don't necessarily need to complete the task. You can always do the first step and leave it at that for today.

How this helps: It gets you into the mode of working smarter rather than harder and relieves nagging anxiety about tasks you haven't done.

6. Do the minimum necessary to get a task done.

There are all sorts of occasions where I make tasks more complicated or difficult than they need to be. For example, I'll sit down to write an article and attempt to hit ten points when actually five points—or even three—is fine.

One of the biggest self-sabotaging thinking habits for anxious perfectionists is over-complicating solutions to problems. You imagine that what's necessary to move forward is something more complicated or difficult than what it is in reality. Look for the simplest solution and take that road.

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Alice Boyes, Ph.D., translates principles from Cognitive Behavioral Therapy and social psychology into tips people can use in their everyday lives.

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According to The American Institute of Stress, 83% of U.S. workers report experiencing daily ... [+] work-related stress

It's a typical day at the office. You're sitting at your desk and all of the sudden your Slack notifications start blowing up as everyone decides to respond to a question in unison, meanwhile you glance at your email inbox and see you have 10 new unread messages in the last 15 minutes meanwhile you're drawing a blank on what the next step is in the project you're working on because the distractions have caused you to lose your train of thought.

Suddenly the overwhelm and anxiety creeps in when you notice it's already 3:00 p.m. and you wanted to be done with everything by 5 p.m. The feeling of impending doom sweeps over you as you realize you're going to be bringing this work home with you (again) tonight and most likely answering emails from home. Maybe you’re even wondering if you should quit .

This has become the norm lately at work for you and you're not alone. According to The American Institute of Stress , 83% of U.S. workers report experiencing daily work-related stress and 50% report not being engaged at work, which leads to loss in productivity. The good news is there are ways for you to regain control over your day, make better decisions, and feel more in control.

Most importantly, it’s important to understand this isn’t your fault and there’s nothing wrong with you because the same tools we use to streamline our tasks and enhance productivity have also become our biggest sources of overwhelming stress. Technology has changed the way we communicate and collaborate, offering countless platforms for interaction. However, the constant influx of messages, emails, and notifications has created chaos inside of our brains when they’re perpetually bombarded with information.

This neverending digital onslaught not only strains our cognitive abilities but also makes it really hard for us to be effective at work. This is because being in a perpetual state of overwhelm hampers our decision-making, creates frustration, and ultimately affects our interactions with colleagues and family. The solution lies not in working harder or faster, nor in self-criticism for failing to meet demands, but in slowing down, taking a breath and asking yourself some questions that will help you feel clear, calm and in control.

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Best 5% interest savings accounts of 2024, what’s happening in our brains.

Your prefrontal lobes govern executive functioning, which guides decision-making, planning, task prioritization, and time management. As long as your prefrontal lobes are in charge, you are able to navigate daily challenges effectively. Beneath the prefrontal lobes lies a deeper part of the brain responsible for basic survival functions, such as sleep, hunger, breathing, heart rate, and emotions. When you are thriving, this survival center sends signals of excitement and joy, enhancing your motivation, attention, and memory.

However, repeated stress from crises, difficult clients, or demanding bosses can trigger anxiety and fear, leading your brain to panic. Our brains are hardwired to respond to fear with fight, flight, or freeze reactions, which are essential for survival, but problematic in modern life.

When in survival mode, the prefrontal lobes start deferring to fear, impairing your ability to react positively and effectively. This results in black-and-white thinking, diminished intelligence, and poor perspective. Overworking and chronic stress can short-circuit your brain, leading to poor decisions and reactions driven by anger and fear. Recognizing this helps in managing stress and maintaining healthy brain function.

The Four Questions

So what do you do when you’re trying to work on multiple projects at once while emails pile up in your inbox, everyone seems to want to answer a question on Slack and your phone keeps pinging with notifications?

In order to combat the overwhelm you have to slow down, take a beat and ask yourself these four questions:

1. What Am I Thinking About Right Now?

The one thing we have complete control over is our thoughts, so this is where you want to start. When facing a work issue or deciding whether to keep working or go home, it's crucial to check in with yourself. If you're at home, working late into the night, and feel your brain short-circuiting, stop and ask yourself, "What am I thinking about right now?" This simple question can help you regain clarity and make better decisions.

2. How Do I Feel?

Our thoughts trigger our feelings, so it's important to ask, "What am I feeling?" Feelings of exhaustion and overwhelm often stem from self-imposed pressure, leading to anxiety and confusion . This is when the mind starts to spiral into fear, with thoughts like, "If I don’t get this done, I’ll be fired or my boss will be mad." Such feelings prevent the prefrontal lobes from making rational decisions.

Before moving on, it’s crucial to acknowledge and accept these thoughts and feelings. When you acknowledge and accept, you recognize and identify what you’re feeling and then accept that feeling without judgment . When we have a feeling we don’t like we tend to push it away or think, "I shouldn't feel this way" or "I'm too anxious and that's a bad thing."

When we fight or ignore how we feel, the feelings become bigger, which only makes us more anxious and overwhelmed. For example, when you’re feeling triggered at work you can say to yourself, "I acknowledge I’m feeling frustrated and overwhelmed right now. I accept this is how I’m feeling right now and that’s OK, it’s not bad or wrong to feel this way.”

You're noticing your thoughts and feelings, but you're not judging them. This allows you to move through the feelings as opposed to getting stuck and circling the drain about the "shoulds" or "what-ifs."

Over time this will help you shift your mindset around your perceptions about how you think and feel. Acknowledgment and acceptance don’t mean agreement; recognizing a feeling doesn’t mean it’s true.

The next step is to challenge the original thought.

3. What Else Could Be True? (Am I Confusing A Thought Or Feeling With A Fact?)

If you’re thinking, “I can’t keep up with all of the demands” and feeling overwhelmed, ask yourself, “What else could be true?” Is it true that you can’t keep up with all of the demands or that there are just too many things on your plate right now? Is it true that if you don’t get all of this work completed today you’ll be in trouble with your boss or that maybe you need to have a conversation with your boss to discuss your workload?

This cognitive reframing method helps us explore alternative perspectives and possibilities, rather than fixating on a single negative outcome. By challenging initial, often irrational, thoughts with this question, it becomes easier to uncover more balanced and constructive viewpoints. This technique helps reduce anxiety and promotes clearer thinking, which enables you to make more rational decisions and builds your resilience in the face of challenges.

4. What Action Will I Take?

The final step is to determine what you’re going to do next. You’ve recognized you’re overwhelmed and you now know it’s because you’re juggling too many projects at once. You don’t know what the solution is right now, but you know you can’t fix this problem today. You finish up your day and go home to rest and when you return the next morning, you can address the real problem which is that you’ve got too much work.

How Will I Know If It’s Working?

If you want to know if your prefrontal lobes are back in charge, ask yourself the three C’s:

1. Am I Clear?

Do I know what my next step is?

2. Am I Confident?

Do I have the tools and knowledge I need to take the next step?

3. Am I Calm?

Do I still feel really anxious?

If you answer “yes” to these questions then you’re ready.

Take these four questions and write them down and put them somewhere near your desk or office so you can see them at all times. Your goal is to be able to use this four-question method several times throughout the day. It will feel awkward in the beginning and you may feel some resistance to doing something new, but over time it will become second nature.

Technology is only advancing and new platforms pop up every day, which means feeling overwhelmed isn’t going to go away anytime soon. Instead of pushing yourself to work harder or faster, try slowing down, taking a breath, and asking yourself these key questions to regain calm, clarity and control.

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