Why am I so overwhelmed? Causes, signs & how to cope

Life can feel like a never-ending to-do list, full of work deadlines, family responsibilities, social obligations, and personal goals. You’re juggling so many things, and sometimes it feels like everything is piling up all at once.

If you’ve ever found yourself thinking, “Why am I so overwhelmed all the time?”, you’re not alone. In 2024, 49% of Americans reported frequently experiencing stress, the highest level ever recorded by Gallup. That number has steadily climbed over the past two decades, reflecting just how common feelings of overwhelm have become in our increasingly complex lives.

But overwhelm doesn’t have to control you. With the right tools and support, you can learn to cope with stress, regulate your emotions, and build lasting resilience.

What does it mean to feel overwhelmed?

When you feel overwhelmed, you're overcome by emotions because something feels too stressful or hard to handle. Your emotional response, combined with a physical reaction, inhibits your ability to think clearly or plan how to handle a situation.

There’s a biological reason why overwhelm feels so intense. When stress exceeds your capacity to cope, the brain’s prefrontal cortex—responsible for decision-making and rational thought—slows down, while the amygdala, which processes fear and emotion, becomes more active. This shift makes it harder to stay calm, think clearly, or take action, which only adds to the overwhelm.

This also explains why overwhelm shows up in the body with physical symptoms that mirror stress and anxiety: shallow breath, chest pressure, a racing heartbeat, sweating, etc. This stress response is your body’s way of signaling that it’s under too much pressure, and without tools to manage it, that pressure can quickly become all-consuming.

The difference between stress and overwhelm

Stress is your body’s natural response to pressure, like being stuck in traffic, managing back-to-back meetings, or bracing for a big life change. It can also arise from positive challenges, like starting a new job or pushing through an intense workout.

The positive form of stress is called eustress (as opposed to distress), and it’s a feeling that helps you stay motivated and focused. But when stress becomes chronic, unrelenting, or comes from too many sources at once, and you don’t have the tools or support to manage it, stress evolves into overwhelm.

Overwhelm is what happens when stress exceeds your capacity to cope. It’s not just tension or anxiety. It’s a full-body, emotional shutdown that can make you feel stuck, disoriented, or like everything is just too much.

Signs you're feeling overwhelmed 

Overwhelm can be sneaky. At first, it may look like procrastination or a general feeling that everything is just too much. When left unaddressed, however, the signs and symptoms of overwhelm become harder to ignore. You may suddenly snap at a loved one or realize that you've shut down emotionally and feel empty inside. 

The symptoms of being overwhelmed can show up in your body, thoughts, emotions, and behavior. But if you're not sure how you're feeling, here are a few signs of overwhelm: 

• You feel mentally foggy or unable to focus, no matter how hard you try
• Even simple decisions feel overwhelming or impossible to make
• You feel physical tension, like a clenched jaw, tight shoulders, or frequent tension headaches
• You find yourself avoiding work tasks and personal responsibilities, like chores
• Small stressors trigger outsized emotional reactions like anger or tears
• You feel unusually tired, even if you’ve been sleeping plenty
• You lose track of time or forget things more often than usual
• You feel disconnected from others, your emotions, or even yourself
• You rely on distractions (scrolling, snacking, zoning out) to escape

Overwhelm looks different for everyone, but if these physical and emotional symptoms feel familiar, it may be a sign your nervous system is stretched too thin.

Why am I constantly overwhelmed?

Feelings are personal. What overwhelms you might not overwhelm someone else, and vice versa. That’s why it takes self-awareness to notice what’s triggering your stress and how it’s affecting you. Identifying these triggers is the first step toward removing certain types of stress from your life and building healthy strategies to cope. 

Here are four potential root causes behind your emotional overwhelm:

1. Too many tasks and responsibilities

Life is full and complex. You have professional roles and responsibilities, personal obligations, passions, and hobbies. But sometimes, you might take on too much, and the never-ending task list will make you shut down. 

Struggling with work-life balance can also lead to emotional overload. Things like covering during a coworker’s vacation time while managing grad school activities or leading a high-visibility project at work while trying to take care of a family member might be too much.

2. Life changes

You’ll experience plenty of change throughout your life—it’s the only constant. Sometimes, change is exciting and positive, but it can also be overwhelming. Moving to a new city, starting a new job, or returning to school are big shifts. These life transitions might make you feel overwhelmed. 

3. Traumatic events

Undergoing trauma is always overwhelming, and remembering those traumatic events can trigger overwhelm. Losing loved ones, being in an accident, and experiencing natural disasters are examples of traumatic events that can lead you to feel overwhelmed in the aftermath. 

4. Trying new things

New experiences can be exciting, but they can also trigger fear, uncertainty, anxiety, and overwhelm. Whether you're learning a skill, traveling solo, or speaking in front of a group, unfamiliar situations often push you outside your comfort zone. That push is healthy, but it also activates your brain’s natural stress response, especially if you're unsure whether you're "ready" or capable. 

The consequences of emotional overwhelm

Being overwhelmed isn't something you should ignore. The consequences will impact your mental health, physical health, mood, and daily habits. Just as stress can have long-term impacts on your health and wellness, so does feeling overwhelmed repeatedly.

Here are four consequences of consistent emotional overwhelm:

1. Difficulty taking care of yourself: When you focus on what's overwhelming you, you sometimes have trouble taking care of yourself. You could forget things like making a doctor's appointment or making time to practice self-care.
2. Reduced ability to think rationally: Overstimulation brought on by fears or stressors can take over your mind. As a result, you can’t process things rationally or think critically. This can cause procrastination or lead you to see something as more complicated than it is and give up.
3. Negative impacts on your social life: Feeling overwhelmed by things in life might lead to loneliness or social isolation. You might not socialize with friends or family because adding another item to your list is just too much.
4. Increased fatigue: It’s exhausting to be constantly overwhelmed. Being so tense and stressed drains your energy and makes you feel sluggish and unmotivated.

How mental health issues can worsen feelings of overwhelm

Co-existing health issues often contribute to one feeling overwhelmed. Here are six common mental health conditions that either contribute to feelings of overwhelm or make you less able to function effectively under pressure and stress:

1. Anxiety disorders: Anxiety disorders can cause panic attacks when you feel overwhelmed. They also contribute to feelings of being on edge, difficulties concentrating on tasks, and sleep problems.
2. Depression: When you're depressed, you experience lower energy levels. This worsens any overwhelming feelings because you don't have the energy or motivation to overcome these emotions. Additionally, you might feel pessimistic and helpless while trying to manage your emotions.
3. Post-traumatic stress disorder (PTSD): Trauma is one of the main causes of overwhelm, and PTSD can cause you to relive traumas, becoming a recurring source of stress and anxiety.
4. Attention-Deficit/Hyperactivity Disorder (ADHD): ADHD symptoms amplify difficulties staying motivated and focused when you feel overwhelmed. They can also cause you to forget deadlines and struggle with organizational methods.
5. Anxious attachment: When you become attached to specific people or routines, you struggle when you're apart from them and begin to feel uncomfortable. Self-esteem lowers, and self-doubt rises.
6. Borderline personality disorder: Borderline personality disorder can influence your mood, values, goals, and behaviors, making you overwhelmed easily. 

If you struggle with any of the above conditions, consider reaching out to a mental health professional for support. They’ll help you navigate the underlying conditions that amplify your feelings of overwhelm and other symptoms.

How to overcome and cope with overwhelm 

Feeling overwhelmed can impact every area of your life, from your productivity at work to how present you are in your relationships. Whether it’s back-to-back meetings, a packed calendar, or just the mental load of keeping everything together, it can feel like you’re constantly on edge or falling behind.

One powerful way to ease that overwhelm is by identifying what’s within your control—and what isn’t. Shifting your focus to the things you can influence helps you direct your energy more intentionally, creating space for meaningful progress and lasting change in the areas that matter most.

If you’re struggling to keep up, try some of the following strategies to reduce the intensity and frequency of overwhelm and create more clarity, calm, and control.

1. Learn to say no

If you find it difficult or scary to say “no" to events or projects, even when you know your plate’s too full, think about what you’re actually saying “No” to when you say "Yes" to something else. Maybe it’s going to bed early or making time to exercise. Disappointing someone is never easy, but overwhelming yourself trying to deliver what you promised isn’t the best alternative. 

When a tough moment comes and you’re trying to decide if the right answer is “yes” or “no,” listen to your body. Pay attention to how you feel and make adjustments as needed, even if you feel pressure from yourself or others to continue to push through when things feel as if they are too much.

2. Ditch all-or-nothing thinking 

Overwhelm often stems from the belief that everything on your plate needs to be done right now—and done perfectly. This all-or-nothing mindset can make even simple tasks feel high-stakes, and it leaves no room for flexibility, rest, or real progress.

Start by prioritizing what actually matters. Not every task deserves your full energy. Sometimes, “done” is better than “perfect,” and giving 70% is more sustainable than burning out chasing 100%.

Letting go of control also means recognizing that you don’t have to do everything yourself. If a task doesn’t truly require your input, delegate it to a teammate, partner, or colleague. Delegation isn’t laziness or failure; it’s a skill that helps you conserve energy for what matters most.

3. Accept your feelings

Sometimes, you’ll feel even more overwhelmed when you’re also embarrassed or disappointed in yourself for your reaction and inability to “just deal with it.” Denying the validity of your feelings only makes you feel more stressed, anxious, and unhappy. Prioritize positive thinking and be proud when you slow down and show care for yourself.

4. Try meditation

When you’re feeling overwhelmed or like your life is destined for chaos, meditation and other mindfulness exercises can help you return to a place of tranquility. They do so by turning your attention inward, easing tension in the body, and clearing your mind. Being in the present moment can also provide us with a break from thinking too much about the past or the future, which can feel like a relief.

5. Prioritize sleep 

When you're overwhelmed, it’s easy to feel like the answer is to push through by staying up late or working through the weekend. But a lack of sleep only continues the cycle of overwhelm. It drains your energy, clouds your thinking, and makes small tasks feel impossible.

Sleep is one of the most effective tools for managing stress. According to the Sleep Foundation, sleep deprivation impairs attention, memory, and decision-making—key functions your brain needs to cope with overwhelm.

Instead of skipping rest, treat it like fuel. Make time for quality sleep, and you'll be better equipped to handle what’s on your plate.

6. Seek support from a coach or therapist

You don’t have to navigate overwhelm alone. Sometimes, the best next step is asking for help, especially when your usual coping tools aren’t cutting it. A therapist or coach can help you identify stressors, shift your mindset, and implement strategies to support your mental health and well-being. 

For example, therapy can help you work through diagnosable mental health conditions, emotional patterns, anxiety, or past experiences that may be contributing to your current stress. Coaching, on the other hand, focuses more on the present and future—helping you set goals, create structure, and build sustainable habits.

They do so by turning your attention inward, easing tension in the body, and clearing your mind. Once you regain your calm, you’ll be better prepared to handle whatever life throws at you.

Learn to control overwhelm so it doesn’t control you

Feeling overwhelmed is normal, and stressing about it only makes it worse. With a greater degree of self-awareness, you can utilize strategies to manage that stress and avoid overwhelm. This benefits both you and the people around you. 

If you’d like some extra support on your journey to overcome overwhelm, a BetterUp Coach can help you build self-awareness, develop personalized strategies to manage stress, and create lasting habits that support your well-being, both at work and in life.