Self-Talk for Feeling Overwhelmed
Hey there, wonderful human! I’ve often joked that I’m powered by anxiety. If I’m not managing my mental health, I get very overwhelmed very easily, and in my head, everything feels big and world-ending. Self-talk is so important when it comes to managing overwhelm and anxiety. Your mileage may vary because no overwhelm is created equally but for the smaller things. I find telling myself these things helps. When my brain feels like it’s against me, at least my voice is going to be kind, gentle, and loving.
In this blog post, I want to share some self-talk phrases that will hopefully help you manage those feelings.
Self-Talk for Feeling Overwhelmed
- It’s okay to take care of the small things first.
This is my secret weapon. Things are so much better when you have crossed things off of your to-do list and all you have left is the big, important, thing. Instead of being unbearably overwhelmed through the big thing because everything is piling up, I get done with the little things first so then I’m just mildly overwhelmed through it. I’m kidding, but often it does help me lessen the stress!
- It is important to set boundaries and say no.
Saying ‘no’ isn’t a sign of weakness, it’s a sign of self-care. Setting boundaries and protecting your time and energy is important. If you can – delegate. If you can – say “no” sometimes. And if you can – take as much time for yourself as you possibly can because you deserve to rest.
- Not everything is in my control.
Repeat after me, “I can’t control everything.” It’s a simple but powerful reminder that it’s okay to let go of things beyond your control. Worrying about them won’t change a thing, but focusing on what you can do in this moment is what counts.
- There’s nothing wrong with asking for help.
Reach out to your support system (if you can) when you feel overwhelmed. If you don’t have a support system then create one around yourself. They might not be able to help pick up the load but sometimes emotional support can really help get you through it.
- I have time to slow down and take a break.
You’re not a machine. You can not maintain hyperspeed and not break down. My brain will tell myself that I can’t take a break but when I do – even if it’s for 15 minutes, I feel better and I’m more productive. So don’t forget to hit that pause button. It feels counter-productive but it will help!
- I don’t have to have all the answers right now.
Feeling like you need to have all the answers can be incredibly overwhelming. But guess what? You don’t. Most things will wait until tomorrow. Or even the next day. You’ll figure it out as you go.
- I am doing the best I can.
You are giving your best, even on your most overwhelming days. Be proud of the effort you put in. Your best might feel like it absolutely sucks some days but you’re trying – and that’s enough.
- I just need to focus on one step at a time.
You’ll get where you need to go, one step at a time. Focus on what’s right in front of you. Break it into little steps. Keep moving in the right direction.
So, there you go – a handful of self-talk phrases to help you navigate those overwhelming moments with a little more ease and grace. You’ve got this!
Thank you for sharing this heartfelt and relatable post. It’s refreshing to see someone openly address the challenges of managing anxiety and overwhelm, and the Soccer Skills World Cup of self-talk in navigating those difficult moments.
It reminds me of this quote from the anime Fruits Basket.
“Shigure: Perhaps I can offer some advice? …You know, Tohru-kun, when you get anxiety about the future it’s better not to think about it. And let’s not wipe our faces with dishtowels… For example let’s say, Tohru-kun, that you are surrounded with a mountain of laundry piled so high around your feet that you can’t move. Are you with me?
Now, let’s assume you don’t have a washing machine, so you have to wash everything individually by hand. You would be at a loss for what to do, right? You’d worry about if you could ever wash everything, if you could get it all clean, if you’d ever have time for anything but laundry ever again! The more you’d think about it, the more anxious you’d get. But the time keeps passing, and the laundry doesn’t wash itself.
So what do you do, Tohru-kun? It might be a good idea to start washing the laundry right at your feet. Of course it’s important to think about what lies ahead, too, but if you only look at what’s down the road you’ll get tangled in the laundry at your feet and you’ll fall, won’t you? You see, it’s also important to think about what you can do now, what you can do today. And if you keep washing things one at a time, you’ll be done before you know it. Because fortune is looking out for you.
Sometimes the anxiety will start to well up, but when it does, take a little break. Read a book, watch TV, or eat soumen with everyone. Oh my, I’m shocked! Wow! What a wonderful analogy! I really must treat myself to some soumen as a reward… Oh! I’d like some tea, too!”