How to Stay Calm When the World Feels Overwhelming
Do you ever have days when it all feels like too much? When it brings you anxiety just to think about everything that’s happening in the world? We’ve all been through a lot lately, from pandemics and wars to economic recessions. It can seem impossible not to feel out of control when the world itself seems to be in constant chaos…especially if you already have enough on your plate at work or in your personal life.
When you feel overwhelmed, it’s hard to relax or focus on what matters most to you. Your brain might feel foggy, your mind unable to rest, and you may feel a sense of tension in your body. All of this leads to rising stress levels, making it hard to settle in a more peaceful state.
Yet regardless of how crazy the world around you may seem, there are some simple ways you can center yourself to find relief. Here are 8 ideas you can use to feel less stress, tension, and overwhelm right now:
Get outside in nature
Sometimes the best way to find peace amidst the overwhelm is to unplug and get out into nature. Go for a walk, a bike ride, or a run. Or if you can, take a day trip to a state park and leave your phone at home.
Being in nature is a great way to ground yourself. As your attention focuses on being fully present in your body, you’ll be able to leave those worrisome thoughts behind you.
As you get outside, try to notice the physical sensations you feel - the sun on your skin, the wind in your hair, or the grass against your bare feet. Feel safe knowing that gravity is holding you up. Allow nature to inspire you as you recognize that even through life’s storms, the earth is still here to support you.
Allow the Lunar Bear in Nature T-shirt inspire you to get outside and enjoy all the beauty that this earth provides.
Reconnect with your breath
Don’t have access to nature or need quick relief when in the office? You can always reconnect to your body through your breath. Try it right now:
Either close your eyes or leave them slightly open as you take a few deep breaths.
As you inhale, feel the air coming in through your nostrils. Is it warm, cold, moist, or dry? Are there any smells you can note?
Notice as the air enters your lungs while they expand. Feel the air filling your belly.
Slowly exhale through your nose. Notice the air going back out of your nostrils. Does it feel the same as when it went in? Or is it warmer or cooler? Simply note what is there without judging it.
Repeat for a few breaths and note how it feels to be alive and breathing right now. Know that regardless of what happens in the world, you can always find refuge in the safety of your own breath.
Try the Awareness of Breath Meditation to mindfully connect with the breath and inspire yourself into relaxation.
Befriend Uncertainty
There will always be unknowns in our lives - this uncertainty can feel overwhelming. Since none of us know what’s going to happen tomorrow, all we can focus on is today.
You can probably look back at many times in your life when you had no idea how things were going to turn out. But no matter how overwhelming things might’ve been, they pointed you to the next step you needed to take…even if you didn’t know this until much later.
“Embrace uncertainty. Some of the most beautiful chapters in our lives won't have a title until much later.” - Bob Goff
Sometimes it takes months or years for a chapter in your life to unfold. But when you can enjoy the journey regardless, you’ll pat yourself on the back and celebrate how each step forward strengthened you. Shifting your perspective this way can help you befriend uncertainty so that you don’t cause yourself unnecessary stress trying to fight it.
Find relief in impermanence
As Greek philosopher Heraclitus said, “the only constant in life is change.” Reflecting on the fact that everything in this world is fleeting can actually bring a sense of relief. All the chaos, all the things on your to-do list, all the worries - they will all eventually fall away.
“It is not impermanence that makes us suffer. What makes us suffer is wanting things to be permanent when they are not.” — Thich Nhat Hanh
If you pause and take a moment of mindfulness to observe your mind right now, you’ll see how even a stressful thought fades away when you replace it with one of gratitude or appreciation.
When you can accept the fact that things are constantly shifting, with new beginnings and endings around every corner, life becomes much easier. You’re no longer swimming against the current. Rather you’re allowing yourself to feel and enjoy its flow.
Practice compassion and self-compassion
When you feel overwhelmed, bring a sense of self-compassion into your heart. Feeling upset, frustrated, or stressed by everything that’s going on is normal. There is no need to judge yourself for your feelings. Rather, see if you can notice them with kindness. Imagine what you might say to a friend who may be feeling down - and then say those things to yourself.
If the events in the world are stirring up pain in your heart for the suffering of others, take a pause. Notice that this is arising from a sense of compassion and wanting to help.
Rather than feeling pity for those who are suffering, ask yourself if there’s anything you can do to help. If so, do it - even if it might seem relatively small. If not, send them love in your heart and focus on how you can bring more calm into your own heart.
This Self Compassion Meditation can help you to plant seeds of compassion in your heart that will blossom into a beautiful garden of compassion.
Find meaning through helping others
When disturbing events are going on in the world, it can be easy to feel hopeless or helpless. The best antidote? Use your inner resources (like your kindness, compassion, and goodheartedness) to make a difference. Because when you help another, you can’t help but feel your own inner strength and power.
Consider volunteering in your community. See how much less overwhelming life feels once you use your talents to help someone less fortunate than you. Plus, when you reach out to another, you will also experience the benefits of knowing that you’re not in this alone.
Join a community
In addition to volunteering, you can also look for a community of like-minded people in your area. Maybe it’s related to a hobby or leisure activity you enjoy. Do you love running? Join a running club. Love reading? See if there are any book clubs near you. Want to strengthen your yoga practice? See what yoga studios are near you.
While all of these might not yet be possible to do in person, look for ways to engage in communities of like-minded people online. Knowing that you have a community to engage in fun activities with or people to talk to can bring a sense of calm when you feel overwhelmed.
Find calm in the inner space of meditation
Mindfulness can help you recognize that everything that goes through your mind is fleeting. When you sit quietly with your mind, you’ll feel the space from which you can peacefully observe whatever happens - even amidst external noise or chaos.
This space of deeper inner calm within you is something that you can access in this very moment. It’s just about getting still enough to turn your attention towards it. This doesn’t mean pushing away your emotions. Rather, it’s about getting in the space between your thoughts and emotions by observing them without judgment.
As part of living mindfully, meditation can help you prime your brain to feel more calm throughout your day even when stressful or overwhelming events do occur. When you recognize that you can witness the chatter in your mind without reacting to it, you’ll see how this translates into your day-to-day life as well. You can be with the craziness of the world without letting it take away your inner peace.
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Tap into calmness by relating to stress differently
Daily mindfulness practice can help you access that deeper inner space of calm so you can carry it with you throughout the day. You’ll be able to witness outside events from a space of resilience, knowing that you can handle whatever comes your way.
But the time to practice this state of calm isn’t just when you’re feeling overwhelmed. Just like training for a marathon before the marathon itself, practicing calm is best done before you feel stress, anxiety, or overwhelm coming on.
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If you’re struggling with managing stress in the heat of the moment or feel stuck in a sense of overwhelm, click here to schedule a free consultation with me. We’ll chat and see whether you may benefit from working together in a 1:1 stress management mentoring session.
