Dr. Jakir Hossain Laskar, PhD
Strategies towards managing Emotional Overload in a fast paced society
The ongoing world we engage with is always evolving and emotional overload seems to be on the list of common challenges most people are facing. With workloads constantly growing and innovations happening at lightning speed, the stress of managing relationships and staying sane is challenging. Emotional overload happens when it occurs when pressures of life reduce your capacity to cope, leading to drained emotions, irritability, and anxiety. However, through mindful strategies, it is possible to regain control. Let’s explore some smart ways to tackle emotional overload alongside detailed strategies and examples :
- Realize and Identify Your Feelings Towards a Situation
Identify the Strategies: Making sure you do not delve too deep into emotional suppression will push you one step toward being the best version of yourself. Make sure you validate the feelings first. The first step towards tackling emotional overload is understanding emotions.
Send out two reward tokens. Example: Imagine you’re feeling irritated after dealing with people in a professional setting. Instead of dismissing it, just take a second to think about what you were doing and feeling. You might state, “I feel frustrated because I had to deal with multiple interruptions today.” As a result, you are able to rest easy as you start identifying and tackling the sources of the issues. In this case, planning some uninterrupted work time could go a long way.
- Avoid Unrealistic Goals
Strategy: Trying to do far too much in too little time leads to emotional overload so learning to set limits, delegate, and refocus on responsibilities is crucial to avoid unproductive overwork.
Example: For those with an already loaded calendar that contains meetings with their clients and deadlines, there’s no need to say yes to a little extra event and end up negligently attending. It would be more manageable to politely say, “I’d love to assist, but alas need to tend to my priorities,” and carry on focusing on tasks that matter.
- Meditation and Mindfulness
Strategy: These activities enable a person to concentrate on the present moment, reduces anxiety allowing them to better cope with strong emotions. Practicing even for a moment provides relief.
Example: During a meeting that you know is going to be really stressful, focus on your inhalation. Breath in for four counts, hold it for four counts and breath out for four counts. This simple form of breathing practice enables the nervous system to stay calmed and stronger allowing for clearer thoughts when facing tough situations.
- Have a Working Routine and incorporate Breaks
Strategy: Having a proper schedule throughout the day and integrating breaks helps reduce emotional and mental strain thus increasing overall productivity.
For instance, you can practice the Pomodoro technique by working in intervals of 25 minutes followed by a short 5-minute break. During the break, carry out simple yet effective activities like stretching, drinking water, or taking a quick walk outside. These short breaks really aid you in staying focused and energized.
- Limit Exposure to Triggers
Strategy: Try to figure out what triggers distress in you and minimize your exposure to them. This may involve spending less time looking at screens, not engaging with some people, or reducing the number of activities you participate in.
Example: If checking your email continuously increases your anxiety, limit yourself to certain times of the day when you can read and respond to emails. For example, try only checking your email response at 8 am and 5 pm.
- Practice Emotional Self-Care
Strategy: Emotional self-care is about engaging in activities which enhance your emotions and improve your mental stamina.
Example: Try to block off Sunday evenings for self care activities such as taking a warm bath, relaxing music, and journaling. This will help you maintain balance in your life as well as make you feel refreshed on a Monday.
- Seek Support
Strategy: Always remember that you can reach out for help. Having a conversation with someone you trust can help you in ways you may not have imagined such as providing emotional relief and a new perspective.
As an example, if the weight of both your professional and personal life is too much to bear, consider talking to a close friend or family member so they can help you either cope with your feelings or lift your mood. You can also look for a therapist to assist you professionally in these issues.
- Go Out for Exercises
Strategy: Your mood can be lifted by exercising as It is one of the most effective methods for alleviating stress due to the release of numerous hormones known as endorphins.
Example: Take a 30 minute walk in the local park after a long and stressful day. Walking and being in nature together provides a boost of energy and tranquility to your mind.
- Give Attention to Sleep and Healthy Foods
Strategy: Excessive worry and stress can stem from insufficient sleep and unhealthy food. Plan on getting enough sleep and eating healthy foods to help stabilize your emotions.
Example: Increase your sleeping time, and set a specific time for going to bed. You may wish to disable any screens an hour before heading to bed. When cooking, stick to ingredients that will get you vegetables, lean meats, and whole grain which help in thinking and fortifying the body.
- Flourish in the in the Little Moments of Life
Strategy: Training yourself to be grateful for what you have learned is a powerful method of countering positive life emotions against problems in your life.
Example: Get a journal and write three things that you are grateful for each day, it can be a funny colleague or a nice meal, or just a small achievement.
- Organize Your Surroundings
Strategy: The disarray of your environment may lead to the disarray of your mind. Therefore, the way your surroundings are arranged may results into some calmness of the mind.
Example: Spend 15 minutes each day or allocate a specific time towards cleaning your working desk. A clean desk results in clearer thoughts and less worrying.
- Master the Art of Refusing Tasks
Strategy: Be economic with your time and energy by allocating particular tasks selectively in order to avoid overcommitment. Saying no is also a form of self-care.
Example: A situation may arise where, you are asked to perform further work when you already have a lot on your plate, “ I am really busy at the moment, but I urge you to remember me for any future project.”
- Self Reflections and Adjustments
Strategy: Self-checking as well as self-correcting aid in coping one’s emotional state on an ongoing basis. It allows for occasional adjustments.
Example: Spend 10 minutes every Sunday reflecting on what took place the previous week. What was stressful and what was enjoyable and use those to plan the upcoming week.
- Set Milestones and Appreciate The Small Wins
Strategy: Promote mental health well being by fostering appreciation towards oneself as well as accomplishment, no matter how minute it is.
Example: After completion of a stressful project, award yourself with an ice cream or an episode of your favorite television show or movie.
Conclusion
Overwhelming feelings may arise in a busy world, it does not mean that one must succumb to the overwhelming feelings. With the right strategies, one can get back on balance, self-care can make a huge difference. Do not forget that it is perfectly fine to take a break, self-evaluate, and nurture oneself since you are the greatest investment you will ever make.
