Why Do I Get Overwhelmed So Easily? Understanding Causes and Solutions

It can feel frightening when your nervous system reacts overtime in situations that don't seem to warrant it. Feeling stressed can be common, but when you're constantly feeling overwhelmed and unable to live in the present moment, you may wonder, "Why do I get overwhelmed so easily?"

In this article we'll explore common causes of overwhelming emotions, symptoms to look for, and how you can train your brain to be more resilient to stress.

Introduction to Mental Health

Mental health is crucial for overall well-being, and feeling overwhelmed can significantly impact daily life. Recognizing the signs and symptoms of emotional overwhelm is essential for seeking help and learning to cope with overwhelm.

A mental health professional can provide guidance and support in developing coping strategies to deal with overwhelming feelings. Understanding the causes of overwhelm, such as anxiety disorders, post-traumatic stress disorder, and mental illness, can help individuals better manage their mental health.

Understanding Emotional Overwhelm

Overwhelm occurs when an individual experiences too many emotions at once, leading to feelings of being overwhelmed. This can be caused by various factors, including too many responsibilities, traumatic events, and major life changes.

Overwhelm can manifest physically, with symptoms such as a racing heart, difficulty concentrating, and cognitive fatigue.

Causes of Overwhelm

Feeling overwhelmed easily can be the result of a variety of genetic, biological, and environmental factors or triggers.

Genetic factors may include inherent personality traits such as a higher level of neuroticism. Highly sensitive people may be more prone to overwhelm. A highly sensitive person is someone who experiences an increased sensitivity to sensory stimulation such as bright lights, noise, strong smells, or the emotions of others. Neurodivergent individuals or those who experience certain mental health conditions may be hypersensitive.

Biological factors may include the presence of chronic health conditions like diabetes. Some may have had experiences that reshaped their prefrontal cortex.

Environmental factors often involve having too many personal or professional responsibilities, traumatic events such as the loss of a loved one or a violent experience, or major life changes such as a new job or moving to a new home.

In most cases, it's a combination of two or more of these factors that leads to feeling overwhelmed.

Feeling Overwhelmed

Feeling overwhelmed can be a normal response to stressful situations, but it can also be a symptom of underlying mental health issues. Individuals who are easily overwhelmed may experience anxiety, depression, or other mental health conditions.

When you feel overwhelmed often, it can create both mental and physical symptoms. In chronic cases, your physical health can be impacted. Chronic stress can lead to cardiovascular and heart disease, inflammation, and mental health disorders.

Seeking support from a licensed therapist or clinical psychologist can help individuals develop coping strategies to manage feelings of overwhelm. Prioritizing self-care, including regular exercise, good quality sleep, and a healthy diet, can also help reduce feelings of overwhelm.

Anxiety When You Feel Overwhelmed

Anxiety can contribute to feelings of overwhelm, as it can cause individuals to feel like they are constantly “on edge.” Anxiety disorders, such as generalized anxiety disorder, can increase the risk of emotional overwhelm.

Practicing relaxation techniques, such as deep breathing and progressive muscle relaxation, can help reduce anxiety and feelings of overwhelm. Seeking support from a mental health professional can also help individuals develop coping strategies to manage anxiety and overwhelm.

Coping Strategies

Learning to manage overwhelm can be an effective way to improve both physical and mental health. Coping strategies, such as deep breathing, grounding techniques, and relaxation exercises, can help reduce feelings of overwhelm in the moment. Reserve mental energy for work by learning to prioritize tasks and breaking them down into smaller, manageable steps. This can also reduce acute feelings of overwhelm. A to-do list can be a good way to break tasks down and keep you on top of your responsibilities.

You may also want to implement healthy lifestyle habits that are protective of mental health and improve resilience to stress. Some things you can do include

• Engage in regular exercise
• Eat a healthy, well-balanced diet
• Prioritize sleep
• Set realistic expectations for yourself in professional and personal life
• Maintain a strong social life...spend quality time with friends and family members
• Cultivate self-awareness
• Engage in hobbies and activities that bring you joy

Seeking support from friends, family, or their community can provide individuals with a sense of connection and help them feel less alone. If you need further support, professional help through talk therapy is an evidence-based way to manage stress, reduce racing thoughts and other symptoms, and learn how to cope with emotions when you get overwhelmed.

Regulating the Nervous System When You Feel Overwhelmed in Chicago, IL

When life seems to have too many responsibilities, life transitions have you overstimulated, or you just seem overwhelmed easily for no reason at all, it can lead to a cycle of stress, irrational thoughts, and worry. If you are easily overwhelmed by simple tasks and find that your emotions are uncontrolled, there are some strategies that can help. However, sometimes you need more than just slow breaths to feel in control.

Support is key. At Williamsburg Therapy Group our clinical practice of doctoral-level psychotherapists in Chicago allow you to work with a trained professional that can offer a variety of practical strategies that can help you learn to identify exactly why you feel overwhelmed and how you can conserve energy when tackling professional or personal responsibilities.

If you are higher risk for getting overwhelmed by emotions and have been thinking about seeking help, reach out to our customer service coordinator to get matched with a professional who can offer tools and strategies to prioritize self-care in daily life, navigate how your body responds to nervous system stimuli, and and learn to live in the present moment. Managing stress can fight chronic inflammation, while implementing healthy habits can boost mind and body and improve overall well-being.