Overwhelmed

Being overwhelmed is a sign that your mind and body need a break. If you’ve had a bad nights’ sleep because of seizures, it’s a good idea to have a slower, more relaxed day instead of pushing to get through that to do list. Being kind to yourself is not giving up, it’s putting your wellbeing first. You’ll handle your tasks much better after you’ve had a rest.

Talk to friends, family, those you trust. Keep connected to those you care about and who care about you. And talk to us and others with epilepsy by making a referral to our support team. 

Practice square breathing: Breathe in for 4 seconds, hold for 4, out for 4, hold for 4 and repeat.  

Try another deep breathing exercise. It can be helpful to try a few different breathing exercises until you find one that you like.  

Or give mental counting a go. Start at 50, close your eyes and count backwards to 1. These tips can help to shift your focus away from overwhelming thoughts.  

What you eat and drink affects your mood and energy levels. Try to eat regularly and healthily. Avoid alcohol, as it can make low mood and tiredness worse, and make you feel more overwhelmed. 

Sleep is one of the best things for helping your emotions stay steady. Aim for 8 hours or more if you can. If you struggle with sleep, find out here what you can do to help make sure you get a good night sleep.

Find exercise that you enjoy and look forward to. Exercise doesn’t have to be going to the gym or going for a run, and there’s no point trying to force yourself to do these things if you don’t enjoy them. 

Hiking, dancing, yoga, pilates and tennis are all great ways to move your body. Try different kinds of exercise and find out what works for you. Exercise will help calm down the brain when it becomes overwhelmed, so that you can see and think clearly again.  

Mindfulness means paying attention to what is happening right now — like how your body feels, what you can see or hear, or what you’re thinking — without judging it. It’s like giving your mind a little “quiet moment” to notice things. You can practice mindfulness when you’re brushing your teeth, eating a meal, walking outside, or spending time with a pet. 

You can also check out mindfulness apps like Calm, HeadSpace, or Smiling Mind, which have free breathing exercises you can try. 

Try the 5 4 3 2 1 technique to engage your senses anywhere. 

Fresh air and nature can help calm you when life feels messy. Even a short walk can help you step back, breathe, and understand what you are feeling and what you need.  

Try a progressive muscle relaxation exercise, or do something which you personally find relaxing, like reading a book or taking a bath. A little goes a long way.  

Some people find journaling (writing down their feelings) helpful when they are overwhelmed. It can be helpful to write down everything which is racing through your mind. Some people find it helpful to write everything out into lists.  

Or, you could write about something specific which is bothering you. You could also use some journal prompts to help you understand how you are feeling.