The car crash.
I was the back seat passenger in a car driving in the west of Ireland when we came to a corner on a country road and the car just skidded into the corner through a small stone wall and dropped 30 feet turning upside down and landing on the roof. I always remember a feeling of no gravity, just floating and then bang.
Everybody was calling they were ok and I found myself upside down laughing with shock and relief we were all ok, I also noticed I had peed my pants.
In times of intense anxiety, the brain is so overwhelmed that it moves those resources to the areas of the body that it thinks need them most. When I went over the cliff my need to pee when I was scared is because the chemicals in our brain move away from the part of the mind that controls peeing and towards other parts of the brain that control fight or flight.
Anxiety is a naturally overwhelming condition.
In some cases, it can become so overwhelming that your mind and body suffer as a result. Anxiety is overwhelming. It triggers your fight or flight response and uses all of your physical and mental energy.
My feelings at the moment of the crash were overwhelming, mainly anxiety and fear.
That fear and anxiety cause severe stress that affects all of our thoughts.
People talk about anxiety as if it makes it difficult to focus. But that’s not entirely true. Anxiety often makes it easy to focus, but only on your anxiety. Some people experience such a feeling of emotional distress that they may start to cry or feel like they’re about to cry, while others may experience a complete lack of hope as if their anxiety is never going to be treatable.
Those with panic attacks may have other symptoms as well. During panic attacks, that feeling of being overwhelmed may actually be less about the actual overwhelming nature of anxiety and more about a feeling of doom that seems to affect those that are struggling with the attack. This feeling of doom can make you feel like you’re about to suffer from something terrible, and it can cause your entire body to become completely on edge.
Physical symptoms of feeling overwhelmed from anxiety and fear.
Anxiety can essentially take over the mind, often the physical symptoms are the issues that seem the most overwhelming. Severe anxiety is fraught with physical symptoms, and – especially during anxiety attacks – those symptoms start to become more and more intense until they’re the only thing your mind and body can focus on. Examples of these symptoms include:
Rapid heartbeat
Chest pains
Trouble breathing
Nausea
Lightheadedness/dizziness
These symptoms seem to be felt in every area of your body, and they also tend to cause severe anxiety on their own and ultimately lead to an anxiety attack. Anxiety genuinely is very physically overwhelming, especially if you’re prone to panic attacks.
How to manage feeling overwhelmed from anxiety.
Recognizing what is causing your overwhelm, taking steps to reduce your stress, and engaging in relaxation techniques can help you cope with feeling overwhelmed. Remember, if you are feeling overwhelmed, you are not alone. You cannot avoid these feelings entirely, but you can manage them.
Here are ten healthy ways to deal with feeling overwhelmed:
- Identify What is Causing You to Feel Overwhelmed
First, get to the source of what is causing the overwhelm. Reflect on what areas of your life are contributing to your stress. Are you overwhelmed at work, home, school, or in your relationships? Now, consider what specifically is causing you to feel overwhelmed in these areas of your life. Write down the causes so you have a clear idea of your triggers. - Identify What Is Within Your Control to Change
Ask yourself, are any of these causes within your control to change? For example, if you are stressed about your morning commute, consider your options. Maybe you can wake up a little earlier, take a different route, or find ways to make it more enjoyable. In other cases, acknowledging and accepting your lack of control can be a powerful coping mechanism. - Practice Meditation
Meditation involves focusing your attention on something specific, like your breath, sounds, or sensations in your body. It may help you become more aware and less reactive. Studies on meditation have also found that regular practice helps reduce stress, anxiety, and depression. If you are a beginner, find a guided meditation online or set a timer for five to 10 minutes. As you practice, thoughts will inevitably arise; let them pass without judgement. - Practice Mindfulness
Mindfulness, often confused with meditation, also involves being present. While the two are similar, mindfulness does not require a quiet space free from distractions. First, spend a few minutes noticing each one of your senses. What can you see, hear, feel, taste, and smell? Spend a few minutes on each sense. Rather than analyzing or judging what comes up, make an effort to be present. When thoughts come up, envision them as passing clouds. - Exercise
Exercising is known to release endorphins in the brain, which can help improve your mood. If you’re feeling overwhelmed, it may seem challenging to add another task to your to-do list, but even 30 minutes of moderate exercise can provide benefits. Try to make it fun by exercising outdoors, attending a fitness class, or joining a sports team. - Avoid Drugs & Alcohol
Drugs and alcohol may alleviate stress in the short term, but abusing them can cause long-term problems. If you think you may be dealing with an addiction, speak to your doctor and contact a mental health professional that specializes in addiction. - Connect With a Loved One
Make it a priority to maintain contact with your support system or connect with new people. This could involve spending time with a trusted friend or family member, joining an in-person or online support group, or participating in a social activity that interests you. - Find a Creative Outlet
Consider different ways to get your creative juices flowing, such as art, writing, dance, music, or acting. Studies show that these types of creative habits are associated with lower levels of stress. If you can, try to connect with your creative side at least once a week. - Write a Gratitude List
Feeling gratitude when you are overwhelmed is a powerful way to transform the way you think about stress. Write down ten things you are grateful for every morning or evening. It can include people, places, things, or even just the fact that you have clean drinking water and heat. - Consult a CBT Therapist,
If you find yourself struggling to cope with feelings of overwhelm, you may benefit from speaking with a CBT therapist who specializes in stress management. I can help you identify the triggers for your stress, change negative thinking patterns, and learn healthier ways to deal with your feelings.
When To Seek Professional Help When You Feel Overwhelmed
If feeling overwhelmed is interfering with your life and causing you anxiety, you should consider seeking professional help. Signs of anxiety or an anxiety disorder include restlessness, irritability, fatigue, difficulty concentrating, sleeping problems, and muscle tension.
Therapy that can be very helpful
CBT Therapy, which is usually the first line of treatment for anxiety, can help you understand the causes of your symptoms as well as how to manage them.
Cognitive behavioural therapy (CBT): teaches coping skills, like mindfulness and deep breathing and helps you change negative thoughts and beliefs that contribute to your anxiety
For more on CBT https://flowpsychology.ie/cbt-cognitive-behavioural-therapy/