How to Deal with Feeling Constantly Overwhelmed: Practical Strategies for Busy Women 

Have you ever felt like you're drowning in a sea of responsibilities and demands? You are definitely not alone in your feelings of being constantly overwhelmed.

In our hectic lives, it's all too easy for busy women juggling careers, family, and personal goals to feel overwhelmed. Whether it's work pressures, personal responsibilities, or health issues, these feelings can weigh heavily on us. 

Every year ahead of Mental Health Day, Iposos conducts a global survey on the public perception of mental health. 

In 2022, more than 23,500 people were surveyed with the results indicating that 60% of respondents reported having experienced stress to the point where they felt like they could not cope with things. 

Iposos also stated that 32 countries reported mental health as being the number one issue they are facing, surpassing the COVID epidemic in 2020. This is a startling shift in focus, as we exited the COVID years.

But there's light at the end of the tunnel.

Understanding Overwhelm

When the demands placed on us exceed our ability to cope, it is easy to feel overwhelmed. The first step towards effectively managing feelings of overwhelm is to recognise the causes and impacts.

Common causes of overwhelm include work stress, family obligations, health concerns, consuming too much information (media), setting high expectations, and more and the effects can be far-reaching, leading to anxiety, burnout, and even physical health problems. 

These causes can pile on and develop a feeling of overwhelm after time, or can be sudden and turbulent in their impact on your mental health.

The Role of Self Love in Managing Overwhelm

Self love is about valuing and caring for yourself, recognising your worth, and taking steps to meet your own needs. It's like putting on your oxygen mask first before assisting others in an emergency.

Prioritising self love equips you to handle life's challenges without becoming overwhelmed.
In my work as a self love mentor, I encounter many women who are lost in the busyness of life. For instance, one of my clients, Selina, found herself neglecting her own needs while constantly providing for those around her and tackling life's demands.

By developing strategies and providing the right tools, these women learn to care for themselves. This has led to countless testimonials highlighting the positive impact on their own well-being and the lives of those around them.

Practical Strategies for Managing Overwhelm

Practising Mindfulness and Meditation

Mindfulness has been proven to significantly reduce feelings of being constantly overwhelmed. By focusing on the present moment, you can calm your mind, gain perspective and importantly, gain clarity. Mindfulness can be practiced when walking, working, eating and anytime that you consciously choose to tap into your senses and slow your mind. When practiced regularly it will become a way of life. 

Simple meditation techniques, such as deep breathing exercises or guided meditations, can be incredibly effective as they slow the mind and take you within. A mentor of mine once said “it is a way of inhabiting your body” and he is right! Feeling into the body and reminding yourself that you are a form of energy is a game changer when it comes to distracting yourself from the overwhelm. 

Prioritisation and Time Management

Setting priorities and managing your time effectively is important in preventing overwhelm. 

Tip: Tools like to-do lists, calendars, and productivity apps can help you to give structure to your tasks and manage your time more efficiently and I have found them to be highly successful for many of my clients when implemented. Practicing self compassion if your “To Do List” is not complete is key too. Always remember Self Love is progress, not perfection. 

Setting Boundaries for Yourself

Many women struggle to set boundaries and say ‘no’ without feeling guilty. But learning this skill is essential for managing and overcoming feelings of overwhelm.

Setting limits on your time and energy might mean declining additional work projects or setting aside specific times for personal activities. 

I have seen first hand… once busy women learn the art of saying ‘no’ without feeling guilty, they are able to transform their lives, improve their overall health and regain the control and clarity they are seeking. 

Feeling into your body and listening to what your gut instinct is telling you is the opposite to feeling guilt. Prioritise what feels BEST for your body and back yourself all the way. Always reach out to someone that you trust if you need support when setting a healthy boundary from another person. 

The Importance of a Self Care Schedule

Building self care into your daily routine is key for mental and physical health. 

Engage in activities that promote well-being, such as regular exercise, balanced nutrition, and sufficient sleep. Creative outlets like painting, writing, or gardening can also provide relaxation and joy. 

Remember, self care is not selfish; it's a necessary part of maintaining your overall health.

Drawing from my experience as a self love mentor and the success of my online self love course, I have personally seen the significant impact these approaches have had on my clients’ lives.

Developing a Self Love Routine

Creating a personalised self love routine involves identifying activities that make you feel valued and cared for. 
Start with simple practices like positive affirmations, journalling, or taking time for hobbies. Gradually incorporate more activities that nurture your mind, body, and spirit… activities that bring you joy and light up your heart! 

Regularly reflect and track your progress, adjust your routine as needed to ensure it continues to meet your self love routine needs.

Start Your Journey

Feeling constantly overwhelmed doesn't have to be a permanent state. 

By understanding the causes and impacts of overwhelm and incorporating self love practices into your daily life, you will be able to regain the control and balance of your life.

My online self love course, The Self Love Affair™, is currently open for enrolment. This program will help you flourish in your relationships and well being. .

And, remember, while the path to managing overwhelm is ongoing, with commitment and care, you can achieve long-lasting health and well-being.

Still need some clarity? Then let’s have a chat.