12 signs of feeling overwhelmed (and how to fix it)

In a world that glorifies being productive, it’s easy to overlook the signs that you’re reaching your limit. Feeling overwhelmed can leave you feeling stuck—like you don’t know how to move forward. This doesn’t mean you’re failing; it’s a signal from your mind and body that something needs attention. Understanding why you feel this way and learning how to navigate it can help lighten the load.

“It’s important to identify where the overwhelm is coming from and what we can do to lessen it,” says April Kilduff, licensed therapist and clinical trainer at NOCD. “A big piece of managing that feeling of overwhelm is helping people learn to accept what they can and can’t control. For example, ‘I can’t control how other people think or feel about me, but I can control how I think about myself.’”

Stress is on the rise. According to a recent study by the American Psychological Association (APA), nearly one in four adults rated their stress levels at an eight or higher on a 10-point scale, a sharp increase from just a few years ago.

These feelings are clearly common, and there are ways to feel relief. Recognizing the signs of overwhelm is the first step to finding mental peace. Read on for 12 common signs that you might be feeling overwhelmed, along with strategies to help you feel more grounded.

Signs you’re feeling overwhelmed

1. You’re irritable or frustrated  

Feeling occasionally irritated by people or situations is nothing unusual—everyone has moments of frustration. That’s what makes this symptom of overwhelm so tricky to identify.

If you constantly feel annoyed by situations, other people, or even yourself, you might be dealing with overwhelm. Stress can make it harder to approach others with patience, leading to consistent anger or annoyance—even when you’d rather stay calm.

Warning signs:

• You have less tolerance for delays, mistakes, or interruptions.
• You react more strongly to people or situations that typically don’t bother you. 

How to fix it: 

• Acknowledge these emotions without judgment. 
• Identify the triggers that lead to these feelings.
• Prioritize self-care practices and boundaries, such as setting aside five minutes for deep breathing or saying no to that extra project at work. 

2. You feel helpless or hopeless 

Feeling helpless or hopeless can lead to a sense of powerlessness—like life’s challenges are too much to handle and there’s no way forward.

If you’re struggling, know that it’s okay to not have all the answers right away. Hopelessness can trick you into believing that nothing will ever improve. But, even small actions can make a difference. A shift in perspective, support from others, or tackling one manageable goal can be enough to start turning things around.

Warning signs: 

• You often dwell on negative outcomes.
• You feel like you can’t make positive changes in your life.

How to fix it: 

• Give yourself space to process your feelings and take action where you can. 
• Try setting smaller, more achievable goals to foster a sense of accomplishment.
• Reach out to trusted friends, family, or mental health professionals who can help you feel less alone, and offer support when life feels unmanageable.

3. You experience panic or anxiety attacks     

This sign of overwhelm indicates that your body and mind have been pushed to their limits. Panic and anxiety attacks can be frightening, often occurring suddenly and unexpectedly. These attacks can result from chronic overwhelm or specific triggers that cause acute distress.

According to the Cleveland Clinic, 11% of U.S. adults experience panic attacks annually, with significantly increased rates for people assigned female at birth. Panic attacks are also commonly linked to other conditions or anxiety disorders, such as obsessive-compulsive disorder (OCD).

Warning signs: 

• Everyone’s experience with panic attacks is unique, but common symptoms include:
  • Chest pain or a rapid heartbeat.
  • Difficulty breathing.
  • Chills and shaking.
  • Intense feelings of panic or fear.

How to fix it: 

• If panic attacks are occurring regularly, it’s important to seek professional help to explore underlying causes and effective treatments.
• If you think you have a condition like OCD that’s contributing to your panic attacks, be sure to get an evaluation from an expert trained to spot OCD (as it’s a condition that is commonly misdiagnosed).

4. You’re consistently anxious or worried 

Feeling overwhelmed can be a common symptom of anxiety. Maybe you consistently worry about future events, experience racing thoughts, have difficulty concentrating, or feel frequently restless. In some cases, anxiety can even cause physical symptoms, such as tense muscles and trouble sleeping. 

Remaining in a state of constant anxiety can be exhausting, but relief is possible; you don’t have to stay stuck in this cycle.

Warning signs: 

• You constantly worry about upcoming deadlines.
• You imagine worst-case scenarios in various aspects of life.

How to fix it: 

• Ground yourself in the present moment. Ask yourself: Is what I’m worrying about happening in this present moment?
• Practice simple mindfulness exercises, such as noticing the sensation of your inhales and exhales as you breathe.

5. You withdraw from social activities 

When you’re feeling overwhelmed, solitude can become a default coping mechanism. Being around others might feel draining. While withdrawing may feel like the easiest option, it’s not always the healthiest. Even naturally introverted humans need some level of social interaction to maintain a balanced, happy life. 

Over time, social withdrawal can leave you feeling even more disconnected and overwhelmed. “The problem with a lot of maladaptive coping mechanisms is that they work in the short term,” explains Kilduff. Spending time alone can initially feel good, but Kilduff warns that eventually, this sort of avoidant strategy is likely to cause “long-term discomfort.”

Warning signs: 

• Repeatedly canceling plans with friends or skipping activities you once enjoyed.
• Choosing to stay home instead of engaging with others.

How to fix it: 

• Communicate openly with trusted friends or family members about how you’re feeling.
• Ease back into low-stakes social interactions you enjoy, such as inviting a friend over for coffee or taking a short walk together.

6. You avoid important tasks  

Everyone procrastinates from time to time, but when avoidance becomes a consistent pattern—especially alongside other signs of overwhelm—it may signal a deeper issue.

Recognizing when procrastination shifts from an occasional behavior to a persistent coping mechanism is key. While the temporary relief of avoiding tasks might feel comforting in the moment, it often leads to increased stress as responsibilities pile up.

Warning signs: 

• Repeatedly putting off deadlines at work.
• Neglecting household chores.
• Avoiding difficult conversations.

How to fix it: 

• Reflect on the root cause of your avoidance—whether it’s fear of failure, feelings of inadequacy, or difficulty managing specific tasks.
• Break larger tasks into smaller, more manageable steps to make them feel less intimidating and help you build momentum. You can even consider setting timers for short spurts of work.

7. Your appetite has changed 

Stress can significantly impact your relationship with food and eating habits. When you’re overwhelmed, your body responds by releasing cortisol—a hormone that helps regulate your stress response, but which can also affect your appetite. You may notice yourself experiencing a loss of appetite, or overeating as a way to seek relief from overwhelming emotions. When basic needs, such as eating, aren’t met, emotions can also feel more overwhelming.

Warning signs: 

• Eating more than usual.
• Eating less than usual. 
• Irregular meal patterns.

How to fix it: 

• Practice mindful eating by paying attention to your hunger cues and eating slowly without distractions.
• If you’re having trouble remembering to eat, try setting timers throughout the day to help you maintain a regular meals schedule.

8. Your sleep quality suffers  

Stress and overwhelming emotions can disrupt your body’s natural sleep-wake cycle, leading to changes in overall sleep patterns. You might find your mind is active or preoccupied with worries at night, making it hard to relax and fall asleep. Over time, chronic stress can lead to insomnia or other sleep disturbances, which negatively impact your long-term sleep quality.

On the other hand, sleeping too much can also be unhealthy. Kilduff says oversleeping can throw off your circadian rhythm: “That impacts not only your mood, but what you’re able to get done that day.”

Warning signs: 

• You struggle to fall asleep and stay asleep throughout the night.
• You sleep an excessive amount during the day.

How to fix it: 

• If you sleep too much, set a consistent bedtime and wake-up time—even on weekends.
• If you struggle to sleep, try limiting screen time before bed and engaging in relaxing activities, like reading or meditation, to signal to your body that it’s time to unwind.

9. You struggle to make decisions   

Feeling overwhelmed can cloud your judgment, making it difficult to objectively weigh options. This can lead to “analysis paralysis,” where uncertainty and doubt prevent you from moving forward with decisions.

“Where a lot of people struggle with decision-making is in trying to make the right decision or the perfect decision,” says Kilduff. “My strategy here is to take the absoluteness out of it. Look at what are ‘good enough’ decisions.”

Warning signs: 

• You constantly second-guess your choices, even small decisions—such as what to eat for dinner.
• You feel paralyzed by the fear of potential consequences.

How to fix it: 

• Remind yourself that there are no perfect decisions. 
• Avoid second-guessing yourself. Once you’ve made a choice, align with it and move forward.

10. You regularly have headaches or stomach aches

Headaches and stomach aches are common physical manifestations of overwhelm. You might experience persistent pain or tightness in your head and neck, or nausea, bloating, or other abdominal discomfort. When physical symptoms such as these arise, it’s often a sign that you should try to address the root cause of your distress.

Warning signs: 

• You tend to feel nauseous or notice disruptions in your overall digestion during periods of intense stress.  
• You notice yourself clenching your jaw, or other muscles in your face when thinking about or preparing for obligations—leading to headaches and neck pain.  

How to fix it: 

• Try to make simple changes to your diet, like eating more fiber and probiotic-rich foods. Studies have shown that probiotics may help ease gut symptoms.
• Exercise more. Physical outlets for stress like running and yoga can reduce the negative impact of stress on the digestive system.
• Make sure you’re getting enough rest.
• Maintain a balanced diet and stay hydrated.

11. You’re sick more often than usual    

Feeling overwhelmed can take a toll on your body, and you may notice that you’re getting sick more often. Over time, prolonged stress can weaken your immune system, making it harder to fight off viruses and infections. 

Warning signs: 

• You struggle to recover from being sick, even when the illness seems mild.
• You often deal with cold sores, skin infections or other forms of inflammation.
• You frequently feel run down, and always seem to catch whatever virus is going around. 

How to fix it: 

• Focus on reducing your overall stress levels through stress management techniques, self-care and boundary-setting.
• Strengthen your immune system by maintaining a nutritious diet, staying hydrated, and getting sufficient rest.
• Seek support from a physician; routine physical assessments are important for ruling out other potential causes and accessing additional support.

12. You no longer make time for the things you enjoy   

Feeling too stressed to participate in activities that bring you joy? This is a common sign of overwhelm. At first, the change might seem subtle—you skip one or two things you enjoy—but over time, it can become a pattern as stress and responsibilities pile up.

This often happens when someone feels guilty about taking time to relax or have fun, believing it’s indulgent or irresponsible. But, caring for yourself is just as important as tackling the other items on your to-do list. Restoring joy can help you recharge and face challenges with greater resilience. 

Warning signs: 

• You notice it’s been a while since you participated in your favorite hobbies.
• You’re constantly declining invitations from friends, because you feel too busy.

How to fix it: 

• Recognize this pattern and take small steps to reconnect with your interests, even if it feels hard at first.
• Remind yourself that rest and self-care are not a waste of time. 
• Schedule small activities you enjoy into your day—even 10 minutes of reading, crafting, or enjoying a cup of coffee can make a difference.

Reasons you might feel overwhelmed

Understanding what might be causing your overwhelm can help you take steps to address it more effectively. Let’s take a look at some of the common reasons people start to feel overwhelmed:

• You’re taking on too much. Feeling like there’s too much on your plate—whether it’s work deadlines, family obligations, or personal goals—can quickly lead to overwhelm.
  
• You deal with chronic stress: Prolonged stress can compound over time, making everyday tasks feel more challenging and leaving you emotionally drained.
  
• You haven’t developed coping strategies: Without healthy ways to manage stress or regulate emotions, everyday challenges can lead to overwhelm.
  
• Unexpected life events: Sudden changes, such as job loss, a breakup, or a family emergency, can disrupt your sense of stability and leave you feeling overwhelmed.

Can mental health conditions make me feel overwhelmed?

In some cases, underlying mental health conditions can make you feel even more overwhelmed than usual. Disorders such as anxiety and depression often come with symptoms that intensify stress and make even simple tasks feel insurmountable. These conditions don’t just affect your emotions—they also impact your energy levels, focus, and ability to cope with daily responsibilities. If you’re depressed, for instance, you may be overwhelmed by even the simplest tasks. 

Another condition that could be linked to feelings of overwhelm is OCD, or obsessive-compulsive disorder—a mental health condition that is characterized by repetitive intrusive thoughts, feelings, urges and images that are unwanted (known as obsessions), and rituals or repetitive actions (compulsions) done in an attempt to cope with distress. 

Because OCD is so demanding, it can make feelings of overwhelm especially intense. Dr. McGrath says that compulsions can be exhausting, and often leave people feeling both depleted and unsatisfied. He explains that people feel compelled to complete compulsive actions, rituals, or behaviors, but rarely achieve the feeling they hope for in doing so. This expends energy, without accomplishing a sense of gratification or allowing for eventual rest. 

What’s more, Dr. McGrath says feelings of overwhelm can exacerbate OCD symptoms. When faced with excessive stress, someone with OCD might actually increase the time they spend on their compulsions—making it even harder to focus on other tasks.

How do I get help for mental health conditions?

While having certain mental health conditions can make feelings of overwhelm more difficult to manage, it’s important to remember that there are proven methods to help alleviate your symptoms. Seeking help may feel daunting, but taking that first step toward support can lead to meaningful, lasting change.

If you’re experiencing depression, reaching out to a licensed professional can be one of the best ways to start addressing your feelings. Behavioral activation—a form of therapy that involves engaging in small, meaningful tasks that promote happiness and fulfillment—can be very helpful. By gradually increasing positive activities, such as taking a short walk, calling a friend, or revisiting a favorite hobby, behavioral activation helps foster a sense of accomplishment.

For those struggling with OCD, exposure and response prevention (ERP) therapy is the best treatment approach. ERP was created specifically to treat OCD, and it has decades of clinical research backing its effectiveness. It can also be highly effective for anxiety. This therapy involves working closely with a trained professional to confront your triggers or obsessions. With ERP, Dr. McGrath explains, “you do the things that are overwhelming and learn that you can handle those things.”

Let’s say you’re overwhelmed because you have an intense fear of contamination, so you spend so much energy cleaning your home every day and avoiding your triggers that you don’t have time to do things you enjoy. Exposures might involve resisting the urge to sanitize your surroundings (a little at a time), and sitting with the discomfort this brings up. Over time, your obsessions begin to lose their power over you and you feel less overwhelmed by everyday activities—such as leaving the house.

No matter what mental health condition you’re experiencing, seeking professional help is a vital step in feeling better. 

Bottom line on how to deal with feeling overwhelmed 

Feeling overwhelmed or stressed is something most people experience at some point—it’s part of being human. However, when overwhelm starts to feel persistent or begins to impact your quality of life, it’s important to reach out for support. “We tend to brush off things that are more mental or emotional,” Kilduff says. “But you don’t have to wait until it gets really bad. This can be preventative care.”