What it's like to feel overwhelmed

Feeling overwhelmed can make it hard to think clearly or focus on one thing at a time. Your thoughts may race, small tasks can feel bigger than they are, and everything may seem urgent.

You may feel restless and move from task to task without finishing anything. Or you may feel stuck and find it hard to start, even when you know what to do next.

Feeling overwhelmed can also affect your body. You might notice tight shoulders, shallow breathing, or a constant sense of pressure. When too much builds up at once, it can be hard to work out what matters most and what can wait.

What can help

The first step does not have to be solving everything at once. It can be as simple as pausing, taking one slow breath, and choosing one small thing to focus on.

Calming techniques

• Slow breathing or box breathing: Breathe in for 4 seconds, hold for 4 seconds, and breathe out for 6 seconds.
• Ground yourself: Name things you can see, hear, feel and touch to help bring your attention back to the present moment.
• Slow your body down: Unclench your jaw and fists, and drop your shoulders. Doing this for 1 to 2 minutes can help reduce tension.

Focus on what you can control

Break tasks into smaller steps and make a simple list. You could sort tasks into categories such as must do, can wait, and not important.

Take a break 

A short walk, rest, or change of scenery may help you feel more settled and able to return to the task.

Reduce the load

You do not need to fix everything at once. It is okay to ask for help or say no to tasks or activities if you need more space to cope.

When to get help

You may need extra support if feeling overwhelmed is making it hard to manage daily life, work, relationships or your wellbeing, or if the feeling is not going away.

You can talk to your GP or contact a support service such as Open Arms, Lifeline or Beyond Blue. If you or someone else is in immediate danger, call 000.

• Open Arms: Free and confidential 24/7 mental health and wellbeing support including counselling, care coordination, peer support, group programs and digital health initiatives for veterans and families of veterans on 1800 011 046.  
• Lifeline: 24/7 crisis support on 13 11 14.
• Beyond Blue: 24/7 counselling and mental health support on 1300 224 636.