Oct 11, 20244 min read

October Newsletter: Navigating Overwhelm in Turbulent Times

A yoga pose and another one holding a mug and book.

Dear Community,

As we continue to face a series of catastrophic hurricanes and the war in Israel, many of us may find ourselves grappling with a deep sense of overwhelm. The collective stress of natural disasters and global conflicts can leave us feeling anxious, fearful, and unsure of how to move forward. It's essential to recognize how this overwhelm impacts our nervous system and take steps to care for ourselves, especially for those who are neurodivergent. Additionally, highly sensitive people and empaths—those who deeply absorb the emotions and energy of others—can also feel particularly vulnerable during these turbulent times.

The Impact of Overwhelm on the Nervous System

When we are in a state of overwhelm, our nervous system shifts into survival mode, activating the fight, flight, or freeze response. This is our body’s way of trying to protect us from perceived threats. For neurodivergent individuals and highly sensitive people (HSPs), this heightened state of stress can feel even more intense. The sensory overload, difficulty processing emotions, and need for routine or predictability can amplify feelings of overwhelm.

Being in this state for prolonged periods can lead to exhaustion, burnout, irritability, and even dissociation.

Signs You May Be in Overwhelm

Difficulty focusing or remembering tasks
Increased irritability or mood swings
Feeling constantly on edge or anxious
Experiencing physical symptoms like headaches, stomach issues, or tightness in the chest
Shutting down or withdrawing from others
Feeling numb or disconnected from your emotions or surroundings

For neurodivergent individuals, overwhelm may also look like:

Increased sensory sensitivity (sounds, lights, textures feeling too intense)
Difficulty transitioning from one task or environment to another
Heightened need for routine and control in a chaotic environment

For empaths and highly sensitive people, overwhelm can show up as:

Absorbing the emotions of others to the point of feeling drained or emotionally overloaded
Inability to distinguish between your own feelings and those of others around you or from the media
Feeling an urge to fix or help others, even at the expense of your own well-being

Ways to Bring Down Overwhelm

Fortunately, there are ways to soothe our nervous system and reduce overwhelm, bringing ourselves back to a more grounded state:

Slow, Deep Breathing: Practice deep, mindful breathing to activate the parasympathetic nervous system (the body’s calming system). Inhale slowly through the nose for a count of four, hold for four, then exhale for a count of four. Repeat until you feel a shift in your body’s tension.
Grounding Techniques: Engage in grounding exercises that bring your focus back to the present moment. This could be naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Routine and Structure: For neurodivergent individuals, creating a predictable routine can help reduce the chaos. Even small routines, like consistent morning practice or regular meal times, can provide a sense of control.
Limit Media Exposure: While staying informed is important, too much exposure to distressing news can exacerbate anxiety and overwhelm. Set boundaries for how much and when you check the news.
Movement: Physical movement, whether it’s a walk outside, yoga, or stretching, helps to release stored tension in the body and regulate the nervous system.
Energetic Boundaries for Empaths: Visualization techniques, such as imagining a protective bubble around yourself, can help shield you from taking on others’ emotions.
Time in Nature: Spending time outdoors, even for a short walk, can help you reconnect with yourself and release built-up emotional energy.
Self-Compassion: Be kind to yourself, and allow space for rest and recovery when needed.
Gratitude Practice: Consider starting a gratitude journal to shift your mindset toward positivity. Even in tough times, focusing on the small things you are grateful for can help you stay grounded and lift your mood.
Volunteer or Donate: Helping others can reduce feelings of helplessness. Whether you volunteer your time or donate to relief efforts, contributing to the recovery can provide a sense of purpose and improve your emotional state.
Reach Out for Support: Talk to a trusted friend, family member, or therapist about how you’re feeling.

Moving Forward Together

We are living through difficult times, and it’s okay to feel overwhelmed by what is happening around us. By acknowledging how these stressors affect our nervous system and taking small steps to care for ourselves, we can begin to restore a sense of balance and calm. Whether you’re neurodivergent, highly sensitive, or simply feeling the weight of the current events, remember that self-care is essential. You don’t have to navigate this alone—reach out for support, connect with your community, and know that healing happens one step at a time.

Services I Offer:

Somatic Yin Yoga for Emotional Intelligence Every Tuesday from 2 pm to 3 pm PST. This class helps participants regulate their emotions and connect the mind and body through yoga.
Couple's Retreat A retreat is designed to bring couples closer together through improved communication, validation, and intimacy. This retreat helps couples better understand each other and foster deeper connections. The date and time will be determined. Text Faith if you’re interested at 858-533-1450.