Feeling overwhelmed is something everyone experiences at times. Whether it’s work, school, or daily life piling up, the pressure can make it hard to focus, start tasks, or know what to do next. For some, especially people with ADHD, overwhelm can be even more intense and difficult to manage.
This article will guide you through practical strategies to get things done when you feel overwhelmed, how to reset your mind and body, and what overwhelm looks like for those with ADHD. By understanding these steps, you’ll learn to regain control, reduce stress, and make steady progress even when everything feels like too much.
How to Get Things Done When You Feel Overwhelmed
When you feel overwhelmed, your brain feels overloaded and it’s hard to take action. Here are some easy steps to help you move forward:
1. Prioritize Your Tasks
When you feel overwhelmed, the first step is to decide what is most important. Write down your tasks and focus on the top priorities. This helps reduce the feeling of overwhelm by giving you a clear plan.
Identifying urgent versus non-urgent tasks gives your brain direction and reduces mental clutter. Seeing your priorities on paper makes things feel more manageable and achievable.
2. Break Tasks Into Small Steps
Big tasks can make you feel even more overwhelmed. Break them into smaller, simple steps. This makes the work feel easier and less scary.
Each small step gives you a quick win, helping build momentum and confidence. Progress becomes visible and more motivating.
3. Use Time Techniques
When you feel overwhelmed, try techniques like the Pomodoro method work for 25 minutes, then take a 5-minute break. This helps keep your focus without getting tired or stressed. Timed sessions create structure, which can quiet mental chaos and help your brain stay engaged.
4. Set Realistic Goals
Overwhelm often stems from unrealistic expectations. Set smaller, achievable goals and reward yourself for progress.
Psychology habit: Practice self-compassion. Studies show being kind to yourself boosts resilience and reduces stress when tasks feel hard.
5. Remove Distractions
Distractions make it harder to focus when you feel overwhelmed. Find a quiet place or use apps to block distractions so you can work better.
Even brief interruptions can break your flow. Protecting your focus helps reduce frustration and improve productivity.
6. Ask for Help
Don’t hesitate to ask others for help or delegate tasks. Sharing your load can ease the feeling of overwhelm.
Support from others can offer a fresh perspective or emotional relief, making your challenges feel lighter and more doable.
How to Reset When You Feel Overwhelmed
Sometimes, the best way to handle overwhelm is to reset your mind and body:
1. Take Deep Breaths or Meditate
When you feel overwhelmed, take a moment to breathe deeply or meditate. This calms your mind and helps you feel more in control.
Deep breathing activates the parasympathetic nervous system, reducing anxiety and slowing your heart rate. Even just a few minutes can reset your mood and focus.
2. Move Your Body
Physical activity, like walking or stretching, helps release tension and reduce stress when you feel overwhelmed.ฃMovement boosts endorphins—your body’s natural stress relievers—and can clear mental fog, helping you think more clearly.
3. Take Breaks from Screens
Too much screen time can increase overwhelm. Step away from your devices for a bit to clear your mind.
4. Practice Gratitude
Focusing on positive things in your life can balance feelings of overwhelm and help you feel better.
5. Rest and Eat Well
Good sleep and healthy food give your brain energy to fight overwhelm.
6. Clean Your Space
A cluttered environment can add to your overwhelm. Tidying up helps you feel calmer and more organized.
What Does ADHD Overwhelm Feel Like?
People with ADHD often feel overwhelmed more easily and intensely. ADHD overwhelm can include racing thoughts, difficulty focusing, and sensory overload.
When someone with ADHD feels overwhelmed, emotions can quickly become intense, and starting tasks may feel impossible.
1. Racing Thoughts
People with ADHD often experience rapid, scattered thoughts, making it hard to focus on one thing. It can feel like their brain is overloaded with too much information at once.
These racing thoughts can cause anxiety and make decision-making feel overwhelming. It often leads to jumping between tasks without completing any of them.
2. Difficulty Focusing
ADHD reduces attention span, making it difficult to concentrate on tasks or activities. This can lead to stress and frustration when they are unable to complete what they intended.
Even tasks they enjoy can become difficult to stay engaged with for long. This may result in procrastination or abandoning tasks halfway through.
3. Sensory Overload
Individuals with ADHD may be easily overstimulated by noises, lights, or their surroundings, which can cause discomfort and increase feelings of stress.
Crowded or chaotic environments can quickly drain their energy, making it hard to stay calm or productive. They may seek quiet or solitude to recover.
4. Intense Emotions
When overwhelmed, people with ADHD often experience stronger emotions than others, such as irritation, anxiety, or discouragement that come on quickly and intensely.
These emotions can spiral quickly, sometimes leading to emotional outbursts or shutdowns. It’s often difficult to regulate feelings in the moment.
5. Difficulty Starting Tasks
The feeling of being overwhelmed and anxious can make starting new projects or tasks very challenging, often leading to feeling stuck or unsure where to begin.
This “task paralysis” is not about laziness—it’s the brain freezing under pressure. Having support or using cues can help them initiate action more easily.
Conclusion
Feeling overwhelmed is normal, but there are ways to manage it. By prioritizing tasks, breaking work into small steps, and resetting your mind, you can get things done even when you feel overwhelmed.
It’s important to be patient with yourself and recognize that overwhelm doesn’t mean failure it’s simply a signal that you need to adjust your approach.
For people with ADHD, understanding overwhelm is important to find the best ways to cope. Remember, small progress is still progress even when you feel overwhelmed. Celebrating these small wins can build momentum and help reduce feelings of being stuck.
