Overwhelm is what happens when demand stays higher than capacity for long enough that your brain’s “management functions” (planning, prioritising, emotion regulation) start to glitch.

Signs you’re overwhelmed (not “lazy”)

• Decision paralysis (“I can’t choose anything”)

• Procrastination that feels like shutdown

• Teariness, snappiness, numbness, or feeling “blank”

• Racing thoughts, rumination, or constant mental replay

• Physical stress activation (tight chest, headaches, gut issues)

Why overwhelm creates thought-loops

Two common loops are:

• Worry (future-focused “what if”)

• Rumination (past/current-focused replaying)

A large meta-analysis found a strong association between worry and rumination and highlighted they’re related but not identical processes.

A simple “overwhelm map” (useful in therapy and at home)

1. Inputs: What’s hitting me right now? (tasks, messages, conflict, emotional labour)

2. Meaning: What story is my brain telling? (“I’m failing,” “I’m trapped,” “I can’t drop anything”)

3. Outputs: What does my body do? (freeze, fawn, snap, scroll, overwork)

Start by reducing inputs first. Meaning-work is hard when your system is overloaded.

What helps in the moment (2–10 minutes)

• Cognitive offload: write every task down → circle the next step only

• Reduce decisions: choose one rule (“3 tasks max today”)

• Downshift your body: slower exhale breathing for 2 minutes

• One closure action: finish one tiny task to give your brain “completion”

General information only. If you’re at risk of harm, call 000 or Lifeline 13 11 14.

References

Stade, E. C., & Ruscio, A. M. (2023). A meta-analysis of the relationship between worry and rumination. Clinical Psychological Science, 11(3), 552–573.