​Recognizing Signs of Stress, Anxiety and Overwhelm

Juggling deadlines, navigating personal challenges and staying connected in our fast-paced
world – it's no wonder stress, anxiety and overwhelm are constant companions for many of us.
These feelings, while normal to some degree, can quickly snowball and leave us feeling out of
control. Fortunately, there are ways to recognize these emotions before they take over and tools
and tricks to manage them effectively. So, take a deep breath, hit reset and join us on the
journey to a calmer, more balanced you.

Listen to Your Body
Our bodies often send subtle distress signals before we even realize we are stressed, anxious or
overwhelmed. These can be internal, like a racing heart or shallow breathing, or manifest
externally in our behavior. Are you snapping at loved ones or making uncharacteristic mistakes?
Do you find yourself constantly on edge, flitting between tasks or talking a mile-a-minute? Even
seemingly positive changes, like taking on too many exciting projects, can lead to overwhelm.
It's crucial to recognize these signs, both physical and behavioral, as early warnings to take a
step back and prevent burnout.

Contagious Anxiety
Anxiety can be like a cold - it seems to jump from person to person. Just being around someone
who's feeling stressed can heighten your own anxiety. But don't panic! By staying calm and
offering support, you can help both yourself and the anxious person. Focus on active listening
and validate their feelings. Avoid dismissive phrases like "don't worry" and instead, offer
practical solutions or suggest calming activities. Remember, you can't fix their anxiety, but your
empathy and support can make a big difference.

Check In with Yourself Before it’s Too Late
We often wait for physical signs like a racing heart or sweaty palms to acknowledge stress, but
by then, it's often already reached a boiling point. The key is to tune into subtler shifts in your
thoughts and emotions. Are you clenching your jaw while working on a project? Notice that
internal tightness as a signal to take a breath and address your workload before anxiety spirals
into overwhelm. By recognizing these earlier warning signs, you can intervene and prevent
stress from manifesting physically, keeping yourself calmer and more in control.

Understanding What Makes You Tick
Feeling bombarded by information? Understanding how you learn best can be a powerful tool in
reducing stress and overwhelm. Everyone has a preferred learning style (visual, auditory,
kinesthetic). By knowing if you learn best from reading text, watching videos or doing hands-on
activities, you can tailor your information intake to optimize comprehension and minimize
frustration.

What Can You Do Today?
If you are currently feeling stressed, overwhelmed or burnt out, there are a number of
techniques you can incorporate into your daily routine to manage these emotions and find more
peace of mind:
● Prioritize self-care: Schedule regular exercise, even if it's just a brisk walk. Get enough
sleep by establishing a consistent sleep schedule. Eat nutritious meals and stay
hydrated.
● Mindfulness practices: Meditation, deep breathing exercises and yoga can all help
calm your mind and reduce stress hormones. You can also incorporate relaxing tasks
like going for a walk, journaling or simply spending time with a pet.
● Challenge negative thoughts: Identify and reframe unhelpful thinking patterns.
● Connect with others: Talk to a trusted friend, family member or therapist. Social
support is crucial during stressful times.
● Limit stimulants: Reduce your intake of caffeine and alcohol, which can worsen anxiety
symptoms.
● Schedule downtime: Make time for activities you enjoy, even if it's just for 15 minutes a
day.
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To some, these suggestions may seem too small to matter. To others, finding time to focus
attention on self care seems impossible. Find a balance that works for you, and take steps
toward a better you today.