How to Overcome Feeling Overwhelmed

In today’s world of uncertainty and escalating global tensions, it’s natural to feel overwhelmed. According to the NeuroLeadership Institute, many people are experiencing a Level 3 threat response—a heightened emotional state leading to anger and frustration. This drains mental energy, weakens decision-making, and can create a ripple effect as others mirror our reactions.

We are also seeing strong divisions in opinion, leading to conflicts and polarisation. Both sides feel justified, reinforcing their beliefs through selective exposure to information. The media, with its 24-hour cycle of sensationalised reporting, only amplifies this divide, fuelling fear and anxiety.

Shifting Perspective with the SCARF Model

To navigate these challenges, we can focus on shared goals and apply the SCARF principle—five key elements our brain craves:

• Status: Acknowledge and respect differing perspectives, even when you disagree.
• Certainty: Seek and share clear, factual information. Set realistic expectations.
• Autonomy: Take control where you can, offer choices, and empower decision-making.
• Relatedness: Foster strong connections and build trust.
• Fairness: Treat yourself and others equitably.

While world events may be beyond our control, we can manage our response to feeling overwhelmed with these three strategies:

1. Buffer Yourself Against Stress

Protecting your mental health starts with building resilience. Here’s how:

• Seek social support: Strong relationships help buffer stress. As a leader, encourage open conversations and support within your team.
• Engage in positive activities: Exercise, hobbies, meditation, and mindfulness boost endorphins and improve well-being.
• Limit negativity: Avoid toxic interactions, endless debates with rigid thinkers, and excessive media exposure—especially before bedtime.
• Prioritise health: Physical fitness and healthy diet enhances your ability to handle stress and make sound decisions.

2. Label Your Emotions

When emotions run high, rational thinking suffers. Research shows that simply naming your feelings can reduce their intensity.

• Acknowledge emotions, don’t suppress them: Ignoring feelings can backfire. Labeling them—such as saying, “I feel anxious” or “I feel frustrated”—helps diffuse their impact.
• Practice self-awareness: The ability to stay calm under pressure is invaluable. Even top executives train themselves to manage heightened emotions without losing composure.
• Teach this skill: This technique works well with children and teams alike, fostering emotional intelligence and self-regulation.

3. Reappraise the Situation

Life is complex and unpredictable, making it easy to feel stuck. Reappraisal is the ability to shift your perspective, finding a positive angle even in difficult situations.

• Change the narrative: Instead of thinking, I’m overwhelmed by too much work, reframe it as, I’ll do my best with the time I have and let go of the rest.
• Normalise challenges: If new responsibilities make you uneasy, remind yourself that discomfort is a natural part of growth.
• Practice empathy: Seeing a situation from another’s perspective helps break rigid thinking patterns and fosters understanding.
• Choose joy: Will you allow external circumstances to steal your happiness? Shifting your mindset can empower you to reclaim your peace.

Helping Your Team

As a leader, you can guide your team through overwhelming situations by:

• Being a role model: Demonstrate calmness and apply these techniques yourself.
• Providing clarity: Set clear expectations and realistic goals to prevent overload.
• Encouraging open dialogue: Check in with your team, listen to their concerns, and help them label their emotions.
• Creating psychological safety: Foster a culture where people feel safe sharing ideas, concerns, and mistakes without fear of punishment.

Take Control of Your Wellbeing

We live in a fast-paced, ever-changing world filled with pressures. However, you have the power to protect your mental well-being by choosing how you respond. Implement these strategies and take charge of your emotional resilience—because your peace of mind is worth it.

If you would like to discuss this article, please contact me.

Also published on Medium.