I felt emotionally flooded, and he could see it in my face. Before he could respond, I sighed, “With everything going on in the world, I just want to watch ‘Love Is Blind’ on Netflix, eat chocolate recklessly, and nap like I’m training for a sleep competition.” I was certifiably overwhelmed and wondering how to get my life together.
There is no denying how overwhelmed we all are amidst global pandemics, natural disasters, political challenges, economic downturns, family drama, and work deadlines. It’s enough to make anyone throw up their hands, jump in bed, and pull the covers over their head until 2030. Yet, every storm has an end, and you are strong enough to weather it.
When you are overwhelmed, you feel like things are too much to deal with. Put simply, there is an all-consuming sentiment that emotions are just too strong. Overwhelm can be situational or general.
Situational overwhelm is linked to a particular set of contingent circumstances, like when there is a big project due at work, but you are not sure if it will go well and your promotion is hanging in the balance. General overwhelm is linked to the everyday pressures of showing up for yourself and others. Regardless of which type of overwhelm you encounter, it can be a truly challenging ordeal.
Everyone gets overwhelmed from time to time. It is a natural part of life. Overwhelm doesn’t have to upend your progress or thrust you into a downward spiral. In order to help you navigate these treacherous waters, here are some tips to help you get your life back together when you feel totally overwhelmed.
1. Slow It Down
The first thing you need to do when you feel flooded or overwhelmed is to slow everything down. The sensation you are feeling is like an alarm. Your body and spirit are trying to bring your awareness to something important, and now they have your attention. In order to process the data you are being given and assess what is happening, you have to slow everything down.
The breath is your best tool for slowing it down. The power of your breath is incredible. Since the respiratory, circulatory, and nervous systems are connected, any intentional manipulation of the breath is going to directly effect your blood pressure and emotional state.
Doing something as simple as taking a moment to take 3 slow deep breaths when you are in the throws of overwhelm can start to slow everything down.
When you give yourself permission to slow down your thinking, it is as if you have put the brakes on. You are forcing yourself to be present for what you are feeling and thinking in the moment.
The experience of overwhelm can feel very chaotic and out of control, but when you slow it down you are reclaiming control over the experience.
2. Step Back, Reflect, and Reframe
Once you have slowed down, it’s time to step back and reflect on what led up to the overwhelm. Some good questions to ask yourself are:
- Did I put too much on my plate? If so who can I get to help me? What can I set aside for now?
- Am I prepared enough? If not, what else can I do to prepare? Is there anything getting in the way of my preparation?
- Were there signs I ignored that would have kept me from getting to this point?
- Is there any self-sabatoge at play?
- What is the single most important thing I can do right now that will move me towards my goal?
Reflecting is great because it helps you to sort through the data you received from being overwhelmed. Taking the time to decipher this data will also help you to better understand what your body is trying to tell you in the future if you experience these sensations again.
Having a frame of reference for overwhelm ahead of time is invaluable. Instead of it feeling like a chaotic incoming tornado siren, it will feel more like a monotone, preventative early warning system.
Reframing happens when you have collected, processed, and reflected on the data and can now place the experience in a new perspective. For example, when I failed the bar, I thought it was the worst thing that could have ever happened to me. I was extremely upset. I was overwhelmed by the thought that I had wasted $140,000 in loans and would not be able to pay my bills, get a job, or create the life I always wanted. My body felt sick, weak, and tired. My mind was heavy with all manner of negative thought patterns. It sucked.
Yet when I gave myself permission to slow it down, step back, and reflect, I realized that I would have hated being a lawyer. It took a while, but I was able to reframe that experience as a blessing that allowed me to identify my true calling – helping others achieve the success they truly desire.
3. Release, Regroup, and Redirect
It’s easier said than done, but when it comes to overwhelm the best thing you can do is let it go. Your effort to slow down, step back, reflect, and reframe have made it a lot easier for you to release the cause of your overwhelm.
Once I gave myself permission to reframe failing the bar, I was able to release it without any regrets. The release of the source of overwhelm is critical to the “getting your life back together” component of this process.
In order to truly get your life back together, you have to regroup and redirect. The overwhelm put a chink in your chain, which halted your progress. Now that the chink has been worked out, you can place your chain back on the cogs and get back to work.
Regrouping is important because it allows you to close the feedback loop on all the slowing down, stepping back, reflecting, reframing, and releasing. It is like a metaphorical period on the sentence of the lived experience. It allows you to hit the reset button, and with all you know now, you can move forward in an informed, prepared, and empowered manner.
The last act is to redirect. Thankfully, all the work you have to done leading up to this moment will make it much easier for you to identify your new trajectory. Remember that redirecting doesn’t mean you must move in a radically new direction; even if your trajectory only slightly altered its course – that’s ok!
What is most important is that you have processed, integrated, and learned from your overwhelm so that you are both better prepared for future overwhelm and more equipped to avoid it all together.
We have all been overwhelmed. Some of us are more easily overwhelmed than others. Yet, your progress doesn’t need to be completely compromised because you experience overwhelm. You are strong enough to overcome it.
When you are feeling overwhelmed, remember to slow it down by using your breath. Give yourself permission to step back and reflect on what led up to the feeling of overwhelm because there is valuable data there. Reclaim your power by reframing the experience and releasing the source of overwhelm.
Lastly, close the feedback loop by regrouping and redirecting. You got this.
More Tips on Dealing With Overwhelm
Motivation is one of the main reasons we do things — take an action, go to work (and sometimes overwork ourselves), create goals, exercise our willpower. There are two main, universally agreed upon types of motivation — intrinsic motivation (also known as internal motivation) and extrinsic motivation (external motivation).
The intrinsic kind is, by inference, when you do something because it’s internally fulfilling, interesting or enjoyable — without an expectation of a reward or recognition from others. Extrinsic motivation is driven by exactly the opposite — externalities, such as the promise of more money, a good grade, positive feedback, or a promotion.
And of course, we all know about the big debate about money. It’s surely an external driver, but is it possible that it can sometimes make us enjoy what we do more? A meta-analysis that reviewed 120 years of research found a weak link between job satisfaction and money.
And what’s more — there is some evidence to suggest that more money can actually have an adverse effect on your intrinsic motivation.
Regardless of its type, motivation is still important to get you moving, to improve, excel, and put that extra effort when you feel like you don’t have a single drop of energy left to keep going.
So, let’s see some of the best things you can do to keep the fire going, even when you’d rather just indulge in pleasant idleness.
Table of Contents
Why Intrinsic Motivation Tops Extrinsic Motivation
“To be motivated means to be moved to do something.”
Generally speaking, we all need motivation.
An avalanche of research, though, shows that when it comes to finding the lasting drive to “do something,” internal incentives are much more powerful than extrinsic rewards.
Why? It’s simple.
There is a great difference when you engage in something because “I want to,” as opposed to “I must.” Just think about the most obvious example there is: work.
If you go to work every day, dragging your feet and dreading the day ahead of you, how much enjoyment will you get from your job? What about productivity and results? Quality of work?
Yep, that’s right, you definitely won’t be topping the Employee of the Month list anytime soon.
The thing with external motivation is that it doesn’t last. It’s susceptible to something psychologists call Hedonic Adaptation. It’s a fancy way of saying that external rewards are not a sustainable source of happiness and satisfaction.
When you put in 100-hour weeks in order to get promoted, and you finally are, how long does your “high” last? The walking-on-a-cloud feelings wear off quickly, research tells us, making you want more. Therefore, you are stuck on a never-ending “hedonic treadmill,” i.e. you can progressively only become motivated by bigger and shinier things, just to find out that they don’t bring you the satisfaction you hoped for, when you finally get them.
Or, as the journalist and author Oliver Burkeman wonderfully puts it:
“Write every day” won’t work unless you want to write. And no exercise regime will last long if you don’t at least slightly enjoy what you’re doing.
If you want to find out more about the different types of motivation, take a look at this article: 9 Types of Motivation That Make It Possible to Reach Your Dreams
Benefits of Intrinsic Motivation
If you are still unconvinced that doing things solely for kudos and brownie points is not going to keep you going forever, nor make you like what you do, here is some additional proof:
Studies tell us that intrinsic motivation is a generally stronger predictor of job performance over the long run than extrinsic motivation.
One reason is that when we are internally driven to do something, we do it simply for the enjoyment of the activity. So, we keep going, day in and out, because we feel inspired, driven, happy, and satisfied with ourselves.
Another reason has to do with the fact that increasing intrinsic motivation is intertwined with things such as higher purpose, contributing to a cause, or doing things for the sake of something bigger than ourselves or our own benefit. A famous study done by the organizational psychologist Adam Grant is case in point.
By showing university fundraisers how the money donated by alumni can help financially struggling students to graduate from college, their productivity increased by 400% a week! The callers also showed an average increase of 142% in time spent on the phone and 171% increase in money raised.
Internal motivation has been found to be very helpful when it comes to academia, too. Research confirms that the use of external motivators, such as praise, undermine students’ internal motivation, and, in the long-run, it results in “slower acquisition of skills and more errors in the learning process.”
In contrast, when children are internally driven, they are more involved in the task at hand, enjoy it more, and intentionally seek out challenges.
Therefore, all the research seems to allude to one major revelation: intrinsic motivation is a must-have if you want to save yourself the drudgery we all sometimes feel when contemplating the things we should do or must do.
6 Ways to Enhance Your Intrinsic Motivation
So, how does one get more of the good stuff — that is, how do you become internally motivated?
There are many things you can do to become more driven. Here are the ones that top the list.
The theory of self-efficacy was developed by the American-Canadian psychologist Albert Bandura in 1982. Efficacy is our own belief in whether we can achieve the goals we set for ourselves. In other words, it’s whether we think we “got what it takes” to be successful at what we do.
It’s not hard to see the link of self-efficacy to higher self-esteem, better performance, and, of course, enhanced motivation. People with high self-efficacy are more likely to put extra effort in what they do, to self-set more challenging goals, and be more driven to improve their skills.
Therefore, the belief that we can accomplish something serves as a self-fulfilling prophecy — it motivates us to try harder to prove to ourselves that we can do it.
You can learn more about self-efficacy in this article: What Is Self Efficacy and How to Improve Yours
2. Link Your Actions to a Greater Purpose
Finding your “why” in life is incredibly important. This means that you need to be clear with yourself on why you do what you do and what drives you. What is intrinsically rewarding for you?
And no matter how mundane a task may be, it can always be linked to something bigger and better. Psychologists call this “reframing your narrative.”
Remember the famous story of John F. Kennedy visiting NASA in 1961? As it goes, he met a janitor there and asked him what he did at NASA. The answer was:
“I’m helping to put a man on the Moon.”
Inspirational, isn’t it?
Re-phrasing how your actions can help others and leave a mark in the universe can be a powerful driver and a meaning-creator.
Volunteering is a great way to give back to the world. It can also help boost your internal motivation by making you feel important in supporting the less fortunate, learning new skills, feeling good about yourself, or linking to some of your inner values, such as kindness and humanitarianism.
When you remove any external reward expectations and do something for the pure joy and fulfilment of improving others’ lives, then you are truly intrinsically motivated.
4. Don’t Wait Until You “Feel Like It” to Do Something
A great piece in the Harvard Business Review points out that when we say things as “I can’t make myself go to the gym” or “I can’t get up early,” what we actually mean is that we don’t feel like it. There is nothing that psychically prevents us from doing those things, apart from our laziness.
But here’s the thing: You don’t have to “feel like it” in order to take action.
Sometimes, it so happens that you may not want to do something in the beginning, but once you start, you get into the flow and find your intrinsic motivation.
For instance, you don’t feel like going to the gym after a long day at work. Rather than debating in your head for hours “for and against” it, just go. Tell yourself that you will think about it later. Once in the gym, surrounded by similar souls, you suddenly won’t fee that tired or uninspired.
Another way to overcome procrastination is to create routines and follow them. Once the habit sets in, suddenly getting up at 6 am for work or writing for an hour every day won’t be so dreadful.
5. Self-Determination, or the CAR Model (As I Call It)
The Self-Determination theory was created by two professors of psychology from the University of Rochester in the mid-80s—Richard Ryan and Edward Deci. The theory is one of the most popular ones in the field of motivation. It focuses on the different drivers behind our behavior—i.e. the intrinsic and extrinsic motivators.
There are three main needs, the theory further states, that can help us meet our need for growth. These are also the things which Profs. Deci and Ryan believed to be the main ways to enhance our intrinsic motivation—Competence, Autonomy, and Relatedness (CAR).
If our jobs allow us to learn and grow, and if we have enough autonomy to do things our way and be creative, then we will be more driven to give our best, and our performance will soar. In addition, as humans are social beings, we also need to feel connected to others and respected.
All of these sources of intrinsic motivation, separately and in combination, can become powerful instigators to keep us thriving, even when we feel uninspired and unmotivated .
6. Tap Into a Deeper Reason
Some interesting research done in 2016 sought answers to how high-performing employees remain driven when their company can’t or won’t engage in ways to motivate them—intrinsically or extrinsically.
The study tracked workers in a Mexican factory, where they did exactly the same tasks every day, with virtually zero chances for learning new skills, developing professionally, or being promoted. Everyone was paid the same, regardless of performance. So there was no extrinsic motivation at all, other than keeping one’s job.
A third kind of motivation was then discovered, which scientists called “family motivation.” Workers who agreed more with statements such as “I care about supporting my family” or “It is important for me to do good for my family” were more energized and performed better, although they didn’t have any additional external or internal incentive to do so.
The great thing about this kind of driver is that it’s independent of the company one works for or the situation. It taps into something even deeper—if you don’t want to do something for your own sake, then do it for the people you care for.
And this is a powerful motive, as many can probably attest to this.
Frederick Herzberg, the American psychologist who developed what’s perhaps still today the most famous theory of motivation, in his renowned article from 1968 (which sold a modest 1.2 million reprints and it the most requested article from Harvard Business Review One More Time, How Do You Motivate Employees? wrote:
“If I kick my dog, he will move. And when I want him to move again, what must I do? I must kick him again. Similarly, I can charge a person’s battery, and then recharge it, and recharge it again. But it is only when one has a generator of one’s own that we can talk about motivation. One then needs no outside stimulation. One wants to do it.”
Herzberg further explains that the so-called “hygiene factors” (salary, job security, benefits, vacation time, work conditions) don’t lead to fulfillment, nor motivation. What does, though, are the “motivators”—challenging work, opportunities for growth, achievement, greater responsibility, recognition, the work itself.
Herzberg realized it long ago…intrinsic motivation tips the scales when it comes to finding long-term happiness and satisfaction in everything we do, and to improving our overall well-being.
In the end, the next time when you need to give yourself a bit of a kick to get something done, remember to link it to a goal bigger than yourself, and preferably one that has non-material benefit.
And no, don’t say that you tried but it’s just impossible to find internal motivation. Remember the janitor at NASA?
Because once you find your internal generator, you will be truly unstoppable.