Feel Overwhelmed? Tips to Help

It’s natural to feel overwhelmed at times; I know that I certainly do.  Overwhelmed by the amount of life admin I have on (school parents’ evening, school plays, buying my daughter new shoes for a cheerleading competition… general kids’ stuff).  Overwhelmed by the feeling of needing more money to live on now that I am relying on an ill-health pension.  Overwhelmed by my health: whether my recent treatment has worked (something that only time will tell) or the feeling that I should be doing more to help myself – more yoga, more meditation but then less caffeine, less stress… sometimes it feels never-ending.

Disclaimer: I am not a doctor – all information here is based on personal experience and research. It is not meant to be taken as medical advice and you are encouraged to speak to a medical professional as needed.

Stress and Chronic Illness

According to The Independent, millions of Brits find themselves overwhelmed by life pressures with work, money and family life impacting on stress levels.  Even day-to-day life admin and everyday chores can negatively impact how you feel.  It is perhaps no surprise, then, that people who also have a chronic illness can feel particularly overwhelmed at times; often having to contend with a whole host of emotions including grief, fear and anxiety. Healthline states that as well as the usual everyday challenges, having to deal with the limitations that illness can impose, taking steps to manage self-care and coping with pain or discomfort can lead to increased stress. It is no wonder that those of us with chronic illness can often feel overwhelmed.

Feel Overwhelmed? Top Tips to Help

It can be tricky to think of ways to help yourself feel less overwhelmed when you have a chronic illness. Although the idea of writing a list and working your way through it or committing to a set time limit (e.g. 30 minutes) to get stuff done sounds reasonable, the reality is for many that would be too much to contend with.  Instead, try the following tips:

Take a day (or two) to reset

Say no to plans and treat yourself kindly.  If that means staying in bed, so be it.  Make it as comfy as it can be, with items that you need to hand – snacks, laptops, books, medicine… whatever it is that makes you comfortable.  Otherwise, Netflix box sets or a good movie are your friends, as are comfy clothes, blankets and delicious drinks.

Try not to compare yourself with others

It can be easy to compare your life with others’ lives, especially when you have a chronic illness.  But remember that what you see on Facebook isn’t necessarily ‘real life’ (I know that I only put the good bits on mine!) The thing is, comparing yourself and your life to someone who isn’t chronically ill or even to someone who is, is like comparing chalk and cheese.  Sometimes I compare myself to other bloggers who have more followers than I do, who write more frequently or who write really engaging content – I end up feeling rubbish and that I need to do more to be a better blogger.  Then I remind myself why I started in the first place; to make sense of what was happening with me, with my own body and mind and to connect to others like me.  I might not have a huge number of followers but I am proud of myself for writing openly and honestly and making loads of chronic illness online friends in the meantime.  Focusing on that helps me to feel less overwhelmed.

Use sleep to boost your mood

Although it can be tempting to sleep the day away when you feel overwhelmed, getting yourself into a regular sleep routine can help you feel more alert and improve your mood.  According to the Sleep Help Institute:

Even just one night of insufficient sleep can bring on stress and a tendency to become easily frustrated. Continued or chronic sleep deprivation can have even more profound effects, significantly impacting a person’s overall mood and in some cases leading to issues like depression and anxiety.

Difficulties associated with your chronic illness – pain, cramps, having to go to the loo – can also interfere with your ability to sleep.  The key is to set yourself up to become as relaxed as possible, to signal to your body that it is time for sleep:

1. Create a restful environment – keep your room dark, quiet and cool, as distraction-free as possible
2. Avoid caffeine in the afternoon and evening – try a herbal tea or hot milky drink instead
3. If you can tolerate warm baths, try having one before bed.  The warm water will raise your temperature and the drop afterwards will induce sleepiness, according to a 1997 study conducted by New York Hospital-Cornell Medical Center
4. Try using a lavender pillow spray or bath oil to help you sleep
5. Shut down electronics at least an hour before bed – try reading or doing a quiet activity, like painting or mindful colouring, instead
6. Try to keep to regular sleep hours.  If you nap in the afternoon, as I do, try setting an alarm so that you don’t oversleep and subsequently affect your night-time rest
7. Don’t force sleep – if you truly can’t sleep, try getting up, having a warm drink and doing something restful for a while, returning to bed when you feel sleepier
8. Write down your worries – sometimes writing everything down – even if you have no intention of reading it again or showing it to anyone – can help put your mind at rest

Talk to someone

If you feel overwhelmed or anxious, just talking to someone about your worries may help.  I know that chatting through problems often helps me to either find my own solutions or to hear a different perspective from someone more objective.  Somewhere that I have received a lot of comfort from are online forums and chat groups.  Connecting with others who ‘know’ what it is like can make me feel less alone and to recognise that I am doing the best that I can, despite my limitations.

Prioritise self-care

This will look different for everyone, but I know that when I eat well, rest (I often just lie down for 15 minutes without sleeping) and stretch my body, I feel so much mentally healthy compared to when I don’t, I think because it makes me feel like I am doing something to help myself.

In regards to diet, Mind, the mental health charity, extols the virtues of good eating habits to keep your mind on an even keel:

1. Eating regularly, including having lunch and smaller portions spaced out throughout the day to help to keep your blood sugar stable
2. Avoiding foods that can make your blood sugar rise rapidly, like biscuits, sugary drinks and alcohol
3. Stay hydrated, as a drop in hydration levels can affect concentration and mood
4. Monitor your caffeine intake – as it is a stimulant, it can give you a quick burst of energy but then make you feel anxious or depressed
5. Eat the right fats- fats found in oily fish, seeds, olive oil, avocado and nuts (especially almonds and walnuts) are brain-friendly

Your self-care might include time with friends, Netflix marathons, listening to music, painting or just lying quietly.  Whatever it is, do it regularly to get some ‘me’ time away from any overwhelming thoughts.

To read: need some inspiring music choices for your self-care? MUSIC TO GIVE YOU STRENGTH

Look after your spirit

Again, this will be very personal as to what works for you.  For me, my regular adapted yoga practice has me concentrating on my breath and my body to an extent that I don’t have the chance to even feel overwhelmed at that time.  For others, meditation, prayer or journalling might feed their soul. What is most important is doing something that has meaning to you, as regular practice can have a positive impact on your emotions.

Here’s my favourite meditative yoga sequence to stretch and restore:

Let in the Light

I don’t know about you, but just getting out into the light and fresh air can greatly help my mental health; it helps me to sleep better and seems to raise my spirits.  The NHS says that Seasonal Affective Disorder (SAD), which is low mood and energy, usually in the winter months, is likely to be due to reduced exposure to sunlight at that time.  As such, regular sun exposure is so important, even if it just means sitting outside your back door for a short while, or sitting near a window when inside.  It also might be worth topping up your vitamin D levels (the ‘sunshine vitamin’) through the use of vitamins, though of course check with your doctor.  Light therapy boxes, which mimic sunlight and are meant to offer the same benefits, may also help:

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Feeling overwhelmed at times is a normal part of living with a chronic illness; I think that half of the battle is taking the steps needed to feel a little bit better.  It can take time and might not happen right away.  But I hope that these little tips can help during times when anxiety and stress hit, to help you feel a little bit less overwhelmed.

Till next time