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Learning how to control emotions when you are feeling overwhelmed is a life skill that can help you build resilience during tough times. It can also help you manage the long-term effects of stress, anxiety, etc. Sometimes your emotions are a positive experience, sometimes they are neutral, and sometimes they leave you feeling terrible. One source of emotional stress is a feeling of being overwhelmed, which can happen when you feel inundated with pressure from many different sources. 

Whether you’re a student-athlete, a pro athlete, a retired athlete, a parent of athletes, or you work with athletes, you know that the lifestyle of being an athlete is filled with packed schedules, commitments, responsibilities, and expectations. With numerous pressures from different sources, it’s normal to feel overwhelmed. 

A sense of feeling overwhelmed is often accompanied by worries like: 

• You’re not in control of something
• You want to meet high expectations 
• You’re afraid of an unknown outcome
• You’re not sure how you’ll get everything done
• There’s a problem that you don’t have a solution for

What are overwhelming emotions?

At some point, you’ve likely experienced a feeling of being overwhelmed. But, what exactly are overwhelming emotions? Overwhelming emotions are powerful and intense feelings that you might feel consumed by. 

These emotions can manifest in various forms, such as 

• Anger
• Sadness
• Anxiety
• Nervousness 
• Stress
• Despair
• Grief
• Excitement

When experienced in excess or without adequate coping mechanisms, overwhelming emotions can disrupt daily functioning, impair decision-making, and impact overall well-being. They might arise from various sources, including personal challenges, relationship dynamics, performance pressure, or unexpected life events. Or, it might be a combination of events causing the intense emotions. Regardless of their origin, overwhelming emotions can profoundly affect athletes, interfering with their ability to focus, perform optimally, and maintain mental resilience in the face of adversity. 

What are the symptoms of being mentally overwhelmed?

Mental overwhelm can manifest through a variety of symptoms that affect both the mind and body. It can arise around a specific situation, a lingering problem, or it can seemingly pop up out of nowhere as tasks and pressure pile up. 

Some common indicators include:

• Heightened stress levels
• Difficulty concentrating or making decisions
• A general sense that something is immense and you’re not sure what to do next
• Irritability
• Mood swings
• Confusion 
• Racing or intrusive thoughts
• A sense of being unable to cope with daily tasks
• Feeling like you can’t handle everything
• Wanting to quit because the pressure is too high

Additionally, individuals may experience physical symptoms like:

• Increased heart rate
• Shallow breathing
• Sweating, or other physical sensations of anxiety 
• Stomach ache
• Feeling physically tense or fatigued
• Changes in appetite or sleep patterns

These symptoms can vary in intensity and duration, but when left unaddressed, they can significantly impact your life and your health. 

Important: If these feelings are coming up for you more often than not, it’s important to seek the help of a mental health professional or use a support service like 988, which is a 24/7, free and confidential support line for people in distress, prevention, and crisis resources. Prologoned feelings of being overwhelmed can be a sign of a mental health issue that should be properly addressed. 

4 Ways to Control Emotions When You Are Feeling Overwhelmed

You’re human, which means that emotions are inevitable. It also means that the occasional feeling of being overwhelmed is totally normal. However, that doesn’t mean you have to suffer. 

As mentioned above, if you are occasionally overwhelmed, that’s pretty normal, but if it’s interfering with your daily life, it’s time to seek the help of a professional. The tips shared below are meant to be a general starting point and are therefore not meant to be a replacement for mental health care.

Here are some ways to manage your emotions when you feel overwhelmed: 

1. Get grounded. No, I don’t mean “grounded” like you’re in trouble with your parents. I mean getting to a sense of feeling rooted in your body and connected to your environment. Oftentimes, feeling overwhelmed can put your emotions and fight or flight response on overdrive so much so that it leaves you feeling disconnected from your physical self and the present moment. The feeling of being grounded can make you feel more balanced and safe. Try this 54321 Grounding Technique and Meditation. 

2. Talk it out. Sometimes, just talking things over with someone and expressing how you feel can make a monumental difference. Talking is one way of giving your stress a physical and emotional outlet. Peer support groups are great for this. Coaching or mental health professionals can also help when you prefer to talk things out in a confidential space.

3. Manage expectations. The idea of meeting expectations–whether your own or someone else’s–can lead to feelings of overwhelm. Learn how to realistically manage expectations. The first step is recognizing when high-level expectations are causing you stress. The second step is to pinpoint whether those expectations are coming from other people, or if they are due to goals that you have set for yourself. The third step is to identify what’s real (i.e., is this real or perceived), what’s important now, and what can wait. If it’s real, important to you, and on a set deadline, prioritize going one step at a time.  If it’s perceived or something you can’t control, see how to change your thinking or perception to relax and let go. If it can wait, put it off to something that you can address later. 

4. Prioritize your next steps. You can’t do everything at once. Take a deep breath, pause, and then prioritize what tasks to do first. Then, choose your next best step. Keep in mind that the next step might be to do a relaxation exercise to clear your mind like meditating, breathing, praying, or journaling. It also might be to walk away from a situation. It could also be to focus only on one task at a time by being fully present in whatever you’re doing like practice, a game, a test you’re taking, etc. Ask yourself: what’s best for me right now? 

20 Affirmations When You Feel Overwhelmed

1. I am capable of handling whatever comes my way.
2. I trust in my ability to overcome obstacles.
3. I am stronger than I think, and I can get through this.
4. I am in control of my thoughts and emotions.
5. I choose to focus on what I can control and let go of what I cannot.
6. I am deserving of peace and calmness.
7. I release tension and embrace relaxation.
8. I trust in the process of life and know that everything happens for a reason.
9. I am resilient, and I bounce back from setbacks with ease.
10. I am surrounded by love and support.
11. I am not alone in my struggles; others understand and empathize with me.
12. I am allowed to take breaks and prioritize self-care.
13. I am capable of asking for help when I need it.
14. I am worthy of compassion and understanding, especially from myself.
15. I am making progress, even if it’s not always visible.
16. I am learning and growing from every experience.
17. I am grateful for the lessons that challenges bring into my life.
18. I am at peace with the present moment and trust in the future.
19. I am resilient, and I trust in my ability to adapt to change.
20. I am enough, just as I am, and I am worthy of inner peace and happiness.

Would you like more help learning how to manage overwhelming emotions as an athlete? Contact us to learn more about our programs including coaching and workshops.