1. Accept your anxiety.

Has fighting your feelings of overwhelm ever helped you erase them? Probably not
. More likely, battling your emotions only boosted them. According to Deibler, Its
normal to experience some degree of anxiety when stressors are unfamiliar, unpred
ictable, or imminent. Think of acceptance as riding out a wave, she said
Change overwhelm-inducing thoughts.
Thoughts of uncontrollability or unpredictability are the backbone of overwhelm,
according to Chapman. Its the unrealistic or unreasonable thoughts that spark ou
r stressed-out reaction. Thats why its important to pay attention to what we tell
ourselves and learn to create helpful thoughts.
Lets say you have a mile-long to-do list, and all you keep thinking is Ill never ge
t this done. Thats a damaging thought that can lead to distress and anxiety, Deibl
er said. And it paralyzes you from problem-solving and taking action, she said.
But remember that youre not a slave to your ruminations.
Ask yourself In what ways might this [thought] be inaccurate, unreasonable or unh
elpful? Deibler said. Next, consider how you can think more realistically. Here,
your goal is to generate alternative thoughts that will lead to positive emotion
s and behavior.
For instance, to revise the above overwhelming thought, Deibler suggested these
alternatives: I may not get it all finished today, but if I work on it or if I se
ek assistance, I will likely get it done; I know Im feeling overwhelmed right now,
but if I take a break, I may feel differently about this when I return; It seems o
verwhelming to me right now, but if I break it down into smaller parts, it may b
e more doable.
Change your multitasking mindset.
Multitasking by definition implies that we are doing too many things at once, Chapma
n said. He suggested readers shift their perspective. We have to change our expec
tation that everything has to be completed right now or else.
4. Focus on right now.
When youre consumed with what may or may not happen in several minutes or months,
you cant appreciate the here and now, Deibler said. Instead, schedule time to pl
an for the future, so you can breathe in the present moment, she said.
5. Take a deep breath.
Deep breathing encourages our bodys relaxation response, Deibler said. Other calm
ing and stress-reducing activities include progressive muscle relaxation, guided
imagery, Tai chi and yoga, she said.
6. Take action.
To quell overwhelm, engage in an activity that you enjoy, such as listening to m
usic, reading a book or taking a walk, Deibler said. And consider how you can so
lve the stressors that triggered your overwhelm in the first place, she said.