How to manage anxiety and stress when life gets overwhelming

Sometimes it feels like the rug gets pulled out from under you. Maybe it's the loss of a job, a stressful family situation, a friendship turned sour or a nasty divorce. In times like these, you may find yourself stressed, anxious, scared and wondering how to go about your daily life while dealing with something overwhelming.

These reactions are normal, but they can also take a physical and mental toll.

Anxiety and stress affect us all in different ways. There's no "right way" to cope when life is overwhelming, but there are things you can do to manage these emotions. Here are some coping strategies for how to deal with anxiety and stress in mentally healthy ways.

Limit your news consumption

The news and current events are a source of anxiety for many people at any time. But when you're dealing with your own feelings of fear, sadness or anxiety, it can be especially distracting and frightening.

How can you balance your need to be informed with mental health?

Set realistic limits. For example, you can try to limit yourself to one hour of news consumption per day, or one hour at night and in the morning. That includes limiting all the following:

• Scrolling through social media
• Reading the news online
• Watching news on TV
• Listening to a podcast or radio broadcast about the news
• Anywhere that you're likely to hear or read information that can trigger feelings of stress or anxiety

Setting limits ensures that you get the information you need without speculation or prolonged discussion about a topic that can be triggering to you. Ask people you live with to respect these limits, too. You may want to consider managing news alerts on your phone or putting your phone away altogether.

Find new routines

If you're used to a happy hour or catching up with friends after work, try cooking dinner with family. Or if you're tired of hanging out at home, why not stop by your favorite coffee shop, plan a lunch outing with colleagues or meet up with your running group?

There are a lot of ways we can try new hobbies and stay connected to others such as:

• Local Meetup groups may have an open discussion
• Places of worship may host events to attend
• Local non-profits may have volunteer opportunities

You can't change the circumstances you're dealing with, but you can change your overall response to them. Start coming up with new routines that help break up your day and keep your mind engaged.

Make physical health a priority

It can be tempting to oversleep, overeat or otherwise indulge in unhealthy behaviors to help you cope with depression, stress or anxiety. You may be more likely to drink or use drugs if this is how you traditionally dealt with stress or with uncomfortable feelings in the past.

If you suspect you might resort to unhealthy ways of coping, talk to a counselor or therapist who can help you work through these feelings and identify healthier alternatives.

Make healthy habits a priority. Ones to prioritize include:

• Exercising outside of the house or doing at-home workouts
• Sticking to a normal sleep-wake schedule
• Preparing and eating well-balanced meals

These healthy habits may seem like small gestures, but they can help you maintain some sense of normalcy when life is overwhelming.

Identify your support network

Having people you can depend on when you need to talk or get your mind off an issue can be helpful. Find the people who make you feel good and can offer encouragement. They might be:

• A family member
• A friend
• A therapist

Avoid relationships that leave you feeling drained, negative or more anxious.

Ask for help if you need it

Dealing with stress can be emotionally and psychologically isolating. Isolation can heighten feelings of loneliness, depression or anxiety. While you can do things to help keep these feelings at bay, remember you don't have to deal with them alone.

If you're struggling with depression or anxiety, it can be easy to compare yourself to someone else and wonder why you can't "pull yourself out" of these feelings. Don't put blame on yourself for how or what you feel.

Instead, find someone who can help you work through these feelings and offer medical support, if necessary. Many therapists offer virtual therapy sessions (telehealth) to help people deal with these concerns.

Why prioritize your mental health

Remember, mental health is an important piece of our overall health. Just as you would go for an annual wellness visit or see a doctor for a physical issue, reach out and find a therapist to support your mental health needs.

You don't have to wait for life to get overwhelming to do that. Make these coping strategies part of your overall wellness plan.

Next steps:

Not sure where to start when life gets overwhelming? Call us at 1.888.227.3898 — we'll help you understand your options and find the level of care that's right for you.

Learn more about behavioral health care at Main Line Health.

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