TThere’s a good chance you’re reading this while probably switching between work email and social media, or using it as a way to postpone today’s massive to-do list. Whether it’s something as trivial as constant notifications from the most annoying WhatsApp groups, or something more serious like caring responsibilities or financial or work stress. We live in a time where so many demands are placed on us. If you’re feeling overwhelmed, you’re not alone.
Linda Blair is a clinical psychologist and author of the following books: key to peace“We get that a lot in my clinic.” Some people feel paralyzed and can’t decide what to do next, she says. “Many of my clients have told me that they have difficulty getting one thing done and feel increasingly helpless.” It’s demoralizing, “and it’s not their fault.” It’s not the job’s fault, she says, but to an outsider it doesn’t necessarily seem so tough. Prime Minister Blair believes this is a huge problem, adding: “I think our attention spans are already challenged by so much screen use.” The pandemic has accelerated this, but it has not created an overwhelming situation. “The problem is managing modern life.”
They all seem completely calm and collected, but all the experts I spoke to for this piece told me later that it’s appropriate that they’re juggling multiple demands. I thought. One person called me in the evening as I was preparing to travel to a family wedding the next day. One person answers the phone during a meeting break, another speaks early in the morning against the background sounds of family life.
Overwhelm is not a diagnosis. It can feel different for different people, and there are no numbers on how many people experience it. pass by Latest annual global stress survey by IpsosAlmost two-thirds of people experience stress that affects their daily lives. Is being overwhelmed just another name for stress? Neurologist and neuroscientist Faye Begetty says, “Anyone who feels overwhelmed is likely to be stressed.” I think so.” “But people can feel stressed without being overwhelmed. Everyone reacts to stress differently.”
Prime Minister Blair said: “We are constantly exposed to challenges, threats, or whatever you want to call them, in various areas of our lives. We are bombarded with disturbing information on the news, but there is nothing we can do about it. We spend far more time monitoring our children than we used to. We feel obligated to respond to emails much more quickly than we previously felt obligated to respond to mail. What is required of us is 1. It’s not just one thing; there are multiple demands on our attention, which puts extra pressure on our brains and teaches us to be distracted. [by devices and algorithms]it’s making people feel overwhelmed. ” we know it now multitasking doesn’t workBlair points out. “We cannot do more than one thing at a time, but we are still called to do so.”
It doesn’t have to be mentally or physically taxing, like caring responsibilities or long hours for low pay. In a world where it’s easier than ever to learn a new language, listen to everything Bach wrote, or master YouTube Pilates, it’s easy to feel like you’re not using your time productively enough. But it can be overwhelming.
Former clinical psychologist, Stress-free productivity. “Fear of missing out can add to that feeling of overwhelm.” Is it on the rise? “I think there’s certainly a debate about that. I think a lot of people are taking on different roles and the demands are increasing.”
“Overwhelm occurs when demand exceeds our capabilities, whether short-term or chronic,” Begetti said. “Overwhelm often occurs when demand exceeds our capabilities. You have to juggle more demands than you can handle. This may be related to work, personal responsibilities, or both, a feeling that no matter how much you try to manage, you can’t keep up. ” Begetti is the author of Phone Solution: How to change your smartphone habitsBut while phones and technology can exacerbate feelings of overwhelm, she says, we can pull out our phones and incorporate tasks into our spare time, but they’re not necessarily the culprit for everyone. I’m making that clear. “It’s more about how many roles we try to fulfill simultaneously, both professionally and personally, and the pressure to keep juggling all of them.”
Problematic phone habits can be a sign of escapism when we’re feeling overwhelmed, but they can also end up feeling even more overwhelming. As a result of the pandemic, Significant increase in screen usageHowever, the stress and uncertainty of this period (and the potential lingering effects of coronavirus) has challenged people’s “executive functions” — the parts of the brain that help us plan, make decisions, and regulate our emotions. I was exhausted. We’ve all become familiar with the term “brain fog,” which shortens attention spans and impairs memory.
I feel overwhelmed and drained. Dr. Beghety describes this as similar to mental fatigue, explaining that it is “decreased activation of the prefrontal cortex, the part of the brain responsible for complex thinking and decision-making.” Furthermore, she added: “In this state, we tend to lose some of our ability to think clearly and exert willpower. People procrastinate or act on autopilot instead of considering long-term consequences. They are also more likely to take action, make impulsive decisions, and reach for short-term rewards, which can lead to irritability, frustration, and negative self-talk. “I’m not good enough,” and thoughts like “I’m not good enough” become more pronounced.”
There are also physical effects. Chronic stress can have a variety of negative health effects, including increasing your risk of diabetes and heart disease. Symptoms of chronic stress in the brain, such as difficulty concentrating and worsening memory, can be so severe that “some people visit neuromemory clinics worried they may be suffering from dementia.” ,” Begetti said.
Begetti describes the overload condition as a “low power mode.” “When your brain is fatigued, it tries to conserve energy for potential emergencies,” she says. She says short-term overwhelm can be reversed with enough rest. “But if that overwhelm turns into chronic burnout, recovery can take even longer.” Recharging activities that “restore mental energy” are essential, she added. . “These vary from person to person, but may include exercising, spending time with loved ones, participating in fun activities, or simply not having to respond to every message or email right away. Regular rest and recovery is key.”
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Blair pointed out that for many of us it would not be practical to replace our smartphones with “brick” phones, and said we must accept that “the world is different now”. Instead, we need to manage the demands placed on us as best we can. “You have to take lots of breaks and you have to stay in control of your schedule as much as possible.” Make sure you’re getting plenty of quality sleep. “Once you feel like you can focus, the next step is to prioritize what needs to be done. And the more rest you have, the easier it will be to get those things done.” And Orbit Let’s go back to. ”
Typical time management solutions aren’t the answer, Boies says. “We often have these ‘shoulds,’ many of which are perpetuated by productivity myths,” she says. These are often supported by people who tend to have “many privileges but don’t have many responsibilities or challenges, such as having a sick child or a sick parent, or a breakdown that they can’t afford to fix.” “You can become like this highly consistent machine,” Boyes says, “to make sure that what you’re reacting to is reality and not what you think it should be.” Please.”
In addition to feelings of anxiety, she says, people tend to become overwhelmed and develop rumination and avoidance, which perpetuates the problem. It can lead to a loss of confidence and “a mismatch between demands and one’s ability to cope.” To break this cycle and move us into action, Boies suggests asking what the best decision we can make is. “Often when we find ourselves in a situation like this, we think about all the things we did to get into this mess. “What is the best decision I can make?” Sometimes, just doing the least productive thing to get the ball rolling makes a difference. ”
Even those with more resources who appear to be ruthlessly organized and efficient can sometimes feel overwhelmed. Surprisingly, they are humans just like us. “It helps to set realistic expectations for yourself,” Begetti says. “One of the most important steps to avoid becoming overwhelmed is to realize that our mental energy is not infinite.”
