Overwhelm

OVERWHELM

I prioritize what matters, releasing everything else and calmly taking one step at a time

WHAT IS OVERWHELM?

A state of being overcome by intense emotion or stress, making it difficult to manage or cope with situations.

Synonyms: Overload, Engulfment.

Antonym: Composure

LEARN ALL ABOUT OVERWHELM

WHY OVERWHELM
MATTERS?

MUSIC ON THE THEME OF OVERWHELM

HOW TO RECOGNIZE
OVERWHELM

TIPS TO DEAL WITH
OVERWHELM

CURIOUS FACTS
ABOUT OVERWHELM

ANIMALS ASSOCIATED WITH
OVERWHELM

LEARN ALL ABOUT OVERWHELM

WHY OVERWHELM
MATTERS?

MUSIC ON THE THEME OF OVERWHELM

HOW TO RECOGNIZE
OVERWHELM

TIPS TO DEAL WITH
OVERWHELM

CURIOUS FACTS
ABOUT OVERWHELM

ANIMALS ASSOCIATED WITH
OVERWHELM

“Sometimes when you're overwhelmed by a situation -
when you're in the darkest of darkness -
that's when your priorities are reordered.”
Phoebe Snow

HOW TO RECOGNIZE OVERWHELM IN OTHERS
AND ONESELF

HOW TO RECOGNIZE 
IN OTHERS

Body Language

Erratic movements, slumped posture,
holding head or face

Facial Expressions

Wide eyes, furrowed brows, tense
or strained expression

HOW TO RECOGNIZE 
IN ONESELF

In the Body

Tightness in the chest or shoulders,
quickened heartbeat

In the Mind

Racing thoughts, difficulty
concentrating, feeling overloaded

HOW TO RECOGNIZE OVERWHELM IN OTHERS
AND ONESELF

HOW TO RECOGNIZE 
IN OTHERS

HOW TO RECOGNIZE 
IN ONESELF

Body Language

Erratic movements, slumped posture,
holding head or face

In the Body

Tightness in the chest or shoulders,
quickened heartbeat

Facial Expressions

Wide eyes, furrowed brows, tense
or strained expression

In the Mind

Racing thoughts, difficulty
concentrating, feeling overloaded

When I feel overwhelmed, what is one
simple action I can take to regain balance?

TIPS AND TRICKS ON HOW TO DEAL WITH THIS
EMOTION

Practice Child’s Pose (Balasana) to calm your nervous system and create a sense of safety.
Write down what’s overwhelming you and break it into smaller, actionable steps.
Practice Nadi Shodhana to calm your mind and balance your energy.
Visualize organizing the chaotic elements in your life, bringing them into balance.
Take a walk in nature, focusing on the simplicity and beauty around you to reduce mental clutter.
Systematically tense and relax each muscle group, releasing physical tension associated with overwhelm.

CURIOUS FACTS ABOUT OVERWHELM

How does an octopus cope with a sensory overload?

Can an octopus control all its arms at once?

What’s going on in your brain when you feel overwhelmed?

Can understanding overwhelm help you regain control?

ANIMALS ASSOCIATED WITH OVERWHELM

Different animals are associated with different emotions in different cultures. Flip the coins to found out more:

What can I let go of right now to create more space
and ease in my life?

RETURN TO THE EMOTION EXPLORER GUIDE TO DISCOVER
A WHOLE WORLD OF EMOTIONS

Overwhelm signals emotional overload, often from excessive stress or demands. Recognizing it helps prioritize self-care, set boundaries, and develop coping strategies. Learning to manage overwhelm fosters emotional resilience and mental clarity.

Octopuses are highly sensitive to light, movement, and touch, which makes them especially vulnerable to overstimulation. When overwhelmed, they rely on rapid escape tactics—like releasing ink, using jet propulsion to flee, or instantly camouflaging by changing the color and texture of their skin—vanishing into their surroundings to regain safety and control.

Not exactly—each arm can operate semi-independently, which helps the octopus multitask, like exploring a crevice with one arm while handling food with another. But this constant multitasking also means the octopus is continuously integrating a flood of complex signals, which can become overwhelming—similar to how multitasking in humans can reduce focus, increase mistakes, and leave the brain feeling mentally drained.

Overwhelm activates the amygdala and reduces activity in the prefrontal cortex—making it harder to focus, plan, or stay calm.

Yes—naming the feeling and taking a pause helps shift activity back to the prefrontal cortex, where calm decisions can be made.

Octopus

Oceanic mythology and Japanese folklore

In Oceanic mythology, octopuses represent the complexity of life’s challenges, embodying a feeling of being pulled in multiple directions. Japanese folklore ties the octopus to overthinking and being overwhelmed by too many responsibilities.

Spider

African and Native American mythology

The spider, weaving intricate webs, symbolizes overwhelm in African and Native American traditions, representing entanglement in complex situations and responsibilities.

Salmon

Celtic and Norse mythology

The salmon, known for its relentless upstream journey, represents overwhelm in Celtic and Norse traditions, embodying the struggle against relentless forces.

Bee

Greek and European folklore

The bee, constantly working and tending to the hive, symbolizes overwhelm in Greek and European stories, representing the burden of duty and an overworked state.