Feeling Overwhelmed? How to Dig Deeper to Understand Why
Picture this: You're sitting in unexpected traffic, already running late for your next meeting. Your phone buzzes with another urgent email. Suddenly, tears start flowing — not just because you’re late, but from something much deeper.
That moment when a minor inconvenience triggers a major emotional response? That's overwhelm trying to get your attention.
We have a free therapist-approved PDF worksheet in this article to help guide your self-reflection.
Overwhelm isn't simply about being busy or stressed. It's a state of mental clutter and physical tension where you may feel simultaneously drained of all energy, yet emotionally flooded at once.
If this resonates with you, know that you're not alone — and experiencing overwhelm doesn't signal failure or weakness. It's your mind and body's way of communicating that something needs attention.
The key is getting curious about what's really going on beneath the surface by pausing to reflect on the deeper sources of your stress.
Common Signs and Symptoms of Overwhelm
Overwhelm shows up differently for everyone, but the symptoms typically fall into three buckets: emotional, mental, and physical.
Recognizing these signs is the first step toward answering: "What is my overwhelm really trying to tell me?"
1. Emotional symptoms: Sudden irritability, unexpected tearfulness, persistent anxiety, or feeling like you're emotionally shutting down or going numb. You might find yourself overreacting to small problems or feeling disconnected from things that usually bring you joy.
2. Mental symptoms: Racing thoughts, difficulty concentrating, indecisiveness, or feeling like your mind is constantly "on" without being productive. You might notice increased forgetfulness or trouble prioritizing tasks.
3. Physical symptoms: You may experience tension headaches, muscle aches, changes in sleep patterns, or appetite shifts.
Often, we feel pressure, from ourselves and others, to suppress these feelings and move on.
But it’s important to slow down and reflect, which takes both time and courage.
Why We Often Misread Our Overwhelm
It’s easy to mistake symptoms of overwhelm for something else, such as being tired, arising from general stress or anxiety, or even frustration or anger from life events.
This can happen especially if we attach our overwhelm to whatever happened most recently — the traffic jam, the spilled coffee, the forgotten deadline, or the crying baby. While these might be the trigger, they’re rarely the cause.
Overwhelm is like smoke — it tells us there's a fire somewhere, but we must find the source of the flames: ongoing relationship tension, work demands, unprocessed grief, financial worry, or just having too much on our plates.
Pulling Back the Layers: A Guided Self-Reflection
One of the most effective ways to process your feelings is through journaling.
Download our FREE journaling prompt for tackling overwhelm to get started.
To get the most from this reflection:
Find a quiet space where you won't be interrupted for 15-20 minutes
Consider making yourself a cup of tea or finding another small comfort
Approach the questions with curiosity rather than judgment
Remember, there are no "right" or "wrong" answers — just your honest experience
Gentle Reminders: What to Do With What You Find
Whatever insights emerge from your reflection, remember that awareness itself is powerful — but resist the pressure to fix everything immediately.
The goal is to validate your experience and begin to name what you actually need so that you can plan your next steps, like:
Having an honest conversation with a partner about sharing responsibilities
Asking for specific help from family, friends, or co-workers
Adjusting your expectations or work/personal boundaries
Scheduling regular downtime that's truly protected
Remember: overwhelm is a signal from your system, not a personal failing. Getting curious instead of immediately reactive is itself a form of self-care.
Let’s Talk About It
If you’re stuck or if your patterns feel too big to navigate alone, a therapist can provide a safe space to process your discoveries.
Sometimes the most profound insights emerge from a compassionate witness who can uncover patterns we might miss on our own and develop strategies that fit our unique situation. If you'd like help addressing overwhelm in a safe, non-judgmental space, I'd be honored to support you.
Building Resilience Counseling Services offers virtual therapy for individuals ready to explore their stress with curiosity and compassion. Contact us to learn how we can support your journey toward greater self-awareness and emotional well-being.
Interested in learning more? Sign up for a free 15-minute consultation here.