Feeling Overwhelmed by Stress? Signs Therapy Might Be Helpful

Stress is a normal response to a busy schedule, ongoing challenges, or difficult life events. But if you’re feeling overwhelmed by stress day after day, it may be time to take a closer look. Stress can affect your emotional, mental, and physical health.

When stress starts to impact your sleep, work, relationships, or your daily routines, therapy may be helpful. Support can make it easier to understand what’s happening in your body and mind and help you feel more in control.

In this post, we’ll look at signs of overwhelming stress, simple steps to help you cope, and how therapy can support you in feeling more grounded and balanced.

Understanding Stress

Stress exists to help us survive. It is a natural survival instinct that drives us to take action and stay safe. For example, stress from work may push you to stay on top of tasks so you can maintain financial stability, keep food on the table, and keep a roof over your head.

When your brain senses danger, it sends signals to your nervous system to activate a response. This activation is meant to help you take action, but it can also show up as rumination, increased heart rate, trouble sleeping, anxiety, or irritability.

Some stress is normal and even healthy. But when stress becomes chronic and overwhelming, it can have a significant impact on your physical and mental health.

Chronic Stress

Chronic stress is ongoing stress that leaves you feeling overwhelmed or pressured for a long period of time. It often develops when stressful situations continue without enough time to rest or recover.

Common causes of chronic stress include:

• Financial stress

• Relationship issues

• Job difficulties or burnout

• Chronic physical health conditions

• Grief, death, or loss

• Housing or major life transitions

• Parenting challenges

Over time, chronic stress puts your body in a heightened state, keeping your nervous system stuck in survival mode. When this happens, it can negatively affect your mental and physical health and make everyday tasks feel harder to manage.

Signs Your Stress Might Be Too Much

So how do you know whether you’re experiencing normal short-term stress or chronic stress? When does it become too much? Below are common physical and emotional signs that stress may be becoming overwhelming or long-term.

Physical Signs of Chronic Stress

Physical symptoms are often related to your nervous system working overtime. Your body may be trying to push you to take action, or it may be signaling that you need rest and support.

Common physical indicators of chronic or overwhelming stress include:

• Difficulty sleeping

• Changes in appetite

• Muscle tension or pain

• Headaches

• Stomachaches or digestion issues

If you’re noticing several of these symptoms on a regular basis, it may be a sign that your stress is becoming chronic.

Emotional Signs of Chronic Stress

Emotional and mental health symptoms can show up when your brain and body are struggling to cope. These signs may be your internal system trying to communicate that you’re under prolonged pressure. Common emotional indicators of chronic stress include:

• Trouble focusing

• Difficulty making decisions

• Irritability

• Crying spells

• Avoidance of tasks or responsibilities

• Withdrawing from friends or family

• Feeling stuck or hopeless

These symptoms often overlap with signs of anxiety, depression, and other physical or mental health conditions. It’s important to connect with a healthcare or mental health provider to rule out other concerns and get support.

How Therapy Can Help

Therapy can be a helpful space to cope with and manage chronic stress. Working with a therapist can help you build coping skills, set healthy boundaries, and create self-care systems that support your emotional and physical well-being. These tools help your brain and body begin to feel safer and more secure.

A therapist can support you in staying accountable as you practice these strategies, especially when you already feel overwhelmed. Therapy is a space to explore long-term patterns of stress, including how earlier life experiences or intergenerational trauma may influence the way your body responds to stress today.

Therapy can be especially helpful for strengthening emotional regulation and distress-tolerance skills. Many people benefit from having a supportive, nonjudgmental space to process stress out loud. Brain- and body-based approaches can help you feel more grounded and reframe the way you think about stressors.

Practical Steps You Can Take Now

If you’re thinking about therapy, there are steps you can take now to support your mental and physical well-being. Many of these strategies focus on recharging, recentering, and caring for yourself. Here are some ideas to consider:

• Develop a Movement Routine

  • Short daily walks, stretching, or any form of exercise can help release tension and boost mood. Consistent movement supports both your body and mind in managing stress.

• Improve Sleep Hygiene

  • Prioritize sleep by going to bed earlier, reducing screen time before bed, or avoiding cutting your rest short to finish work or chores. Quality sleep helps your body recover from daily stress.

• Practice Mindfulness or Meditation

  • Mindfulness and meditation can calm your nervous system and reduce feelings of overwhelm. Apps like Insight Timer offer guided exercises that are easy to fit into your day.

• Identify Opportunities for Boundaries

  • Even small boundaries can make a big difference. Set aside time for family, friends, work, and yourself. Creating balance around your priorities helps protect your energy and mental health.

• Reach Out for Support

  • Stress often leads us to withdraw from people who care about us. Reaching out to friends or family can provide connection and emotional support when you need it most.

Focus on strategies yhat fit your symptoms. Depending on your primary stress symptoms, you might prioritize certain strategies first. For example, if fatigue is the main issue, improving sleep hygiene may be the most helpful place to start.

Ready to Feel Less Overwhelmed? Therapy Can Help

Stress can feel overwhelming, and sometimes we hope it will simply go away on its own. If you’re looking for support in navigating stress or building systems to manage the symptoms of chronic stress, therapy can help you feel more in control and supported.

I offer virtual therapy for adults across Michigan, including support for anxiety, burnout, ADHD, and emotional overwhelm. You can schedule a consultation or reach out through my contact form to learn more.

Resources

• Chronic Stress. Yale Medicine. https://www.yalemedicine.org/conditions/stress-disorder

• Insight Timer App. https://insighttimer.com/

• Understanding the stress response: Chronic activation of this survival mechanism impairs health. (April 2024). Reviewed by Howard E. LeWine, MD. Harvard Health Publishing/Harvard Medical School. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response