Stress is inescapable. In our modern world we are exposed to numerous challenges. normal and necessary in life. It’s part of our human experience. So this alone is not the problem. We all feel that way from time to time…it becomes a problem when overwhelm and stress are chronic, meaning ongoing, consistent or feeling this way more times than not.

But what happens when it doesn’t go away. What if things don’t get easier, what if there is one wave right after another and you don’t have time to breathe in between the surges. Overwhelm then becomes a constant state of being. It can take a toll on our mental and physical health.

The impact of chronic overwhelm:

Feeling overwhelmed can result in numerous cognitive deficiencies such as forgetfulness, lack of clarity, confusion, difficulty concentrating, racing thoughts, or anxiety. Long term these can lead to panic attacks, cognitive fatigue, burnout, and difficulty thinking rationally.
Feeling overwhelmed often comes with stress and anxiety. The weight of responsibilities can feel unbearable, leading to negative thoughts that hinder productivity and make it hard to take action.

Failure to cope with overwhelm can create a cycle that perpetuates the strain. Without effective coping strategies, the challenge can become increasingly difficult to manage. It becomes a downward spiral if not addressed.

For many people, overwhelm is mostly experienced emotionally or mentally. However, it's also tied to physical responses in the endocrine (hormone) and nervous systems. Over time, chronic overwhelm can take a physical toll, which if not addressed can even further contribute to feelings of overwhelm.

Ignoring ongoing stress and overwhelm can contribute to a number of serious health problems, including:

Overwhelm doesn’t come from just one place so it can be difficult to pinpoint…

overwhelm is just that - an overwhelming amount of stressors, heavy emotions, difficult experiences, taxing relationships, burdens, the list goes on. It can be a lot to sit with and sort out and unfortunately, most people don’t take the time to do this…or don’t feel like they can do it alone and often don’t have a person who is present enough to sort it out with them. And it’s a catch 22 because someone who is overwhelmed likely doesn’t feel they have the time to deal with it. Life keeps moving, bills keep coming, responsibilities pile up.

It’s easier to ignore, dismiss, cover up, avoid, or drown with noise, busyness, or booze...

Imagine your body is a container that holds all the stressors of your life and over time this container fills up. We are taking in too much in our modern world - too much noise, too many things to do, massive amounts of expectations from our family, community, or society. It’s a lot to sort out.

But we must look at these things in order to know what to do with them…

Emotional overwhelm is listed as a symptom of anxiety and depression and life stressors can trigger this. These stressors can be separated into several categories.

Taking all these things together can feel a bit overwhelming so now let’s talk about some steps you can take to sort this out.

Imagine your body is a container that holds all the stressors of your life and over time this container fills up. We are taking in too much in our modern world - too much noise, too many things to do, massive amounts of expectations from our family, community, or society. It’s a lot to sort out. 
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​In a state of overwhelm everything can feel like a crisis of equal importance, but it's necessary to slow down to get back on track and feel capable of handling all that life throws at you. 

In some cases, you may not be able to do anything about it. Here is where acceptance and coping comes in, and yes...art making! It may help to distract yourself with another project or practice letting go by externalizing it and moving on. 

1. Be in the (present) moment:

Next time you begin to worry about something that’s out of your control, try exploring how it feels to reconnect with any of your five senses to ground you in the present moment. Awareness of the present can help ground you and find balance again.

Overwhelming feelings of anxiety are usually either about the past or the future. If your thinking is focused on what the future holds or what the past could have been, you’re more susceptible to becoming overwhelmed. Explore how it feels to be grounded in the present moment instead of being caught up in unhelpful thoughts of the past or future.
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​2. Practice Grounding Techniques

​Like deep breathing, which can help reduce stress and improve your overall mood. Deep breathing exercises can trigger the body’s relaxation response and help calm your body’s response to anxiety.

A few others include attending to your senses like:

3. Treat emotional overwhelm with acceptance
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​Trying to fight against feelings of overwhelm don’t help much in anxious or stressful moments. When we accept the felt sensations of anxiety as part of our present moment experience we can become aware of how quickly it changes. Acceptance then becomes a tool to work through these uncomfortable feelings. Using awareness and acknowledgment of our experiences and emotions can disarm feelings of anxiety and overwhelm and create some space for calm.
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​4. Make some art
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Artmaking can be used as a form of mindfulness just by being present with what you are creating. In addition to this there are numerous benefits of artmaking in managing and coping with the stress of life. 

Stress Reduction and Physiological Regulation:

Lowering Cortisol Levels: Studies have shown that engaging in artistic activities can reduce the levels of cortisol, a hormone associated with stress. Even a short art-making session can lead to a significant drop in cortisol levels, contributing to a sense of relaxation and calm.

Promoting Relaxation: The creative process itself can induce a meditative state, fostering focus on the present moment and shifting attention away from racing thoughts that contribute to overwhelm.

Emotional Expression and Processing:

Building Emotional Awareness: Through the process of artistic expression, individuals can gain insight into their feelings, beliefs, and inner conflicts.

Self-Exploration and Empowerment:

Fostering Self-Discovery: Art encourages introspection and self-reflection, allowing individuals to gain a deeper understanding of themselves and their place in the world.

Cognitive Benefits:

Enhancing Focus and Concentration: Artmaking can help to alleviate anxiety by allowing the mind to focus on the task at hand rather than dwelling on anxious thoughts.

Stimulating Brain Activity: Creating art activates multiple brain regions involved in memory, attention, and emotion, potentially improving cognitive flexibility and problem-solving abilities. Can help to overcome some of the cognitive deficits that accompany anxiety and overwhelm.
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