Overload: strategies for your own mental health

The challenges of everyday life and the world of work are constantly increasing. Between work commitments, family demands and social expectations, it is easy to find yourself in a constant state of overwhelm. Mental health often falls by the wayside – a state that can have serious long-term consequences. However, there are ways to recognise overload, counteract it and strengthen your own resilience.

With this article, we at Viva Family Service would like to help raise awareness of the importance of mental health and provide concrete strategies for more balance in everyday life.

 

What does overload mean?

Overload is the feeling of being overwhelmed by the demands of life. It manifests itself in a combination of emotional, physical and psychological symptoms. These can be mental symptoms such as difficulty concentrating, insomnia, inner restlessness or feelings of anxiety. But also physical symptoms such as headaches, stomach problems, tension and chronic fatigue. And also emotional effects, such as excessive demands, irritability, the feeling of constantly having to ‘function’.

Overload does not occur suddenly, but develops gradually. It often arises from a combination of professional and private stress. Dealing with overload is essential because, if left untreated, it can lead to serious illnesses such as burnout or depression.

Why mental health is so important

Mental health affects every aspect of our lives – from our performance at work to the quality of our relationships and our general well-being. People who are mentally stable are better able to cope with stress, show greater resilience to setbacks and often lead more fulfilling lives.

Mental health has a direct impact on physical health. Studies show that mentally stable people are less susceptible to chronic illnesses, have a stronger immune system and are less likely to suffer from sleep disorders or cardiovascular diseases. A healthy mind also promotes personal development. People who are mentally balanced have a stronger sense of self-worth, can set realistic goals and feel happier overall.

Another important component is the social dimension of mental health. People who feel mentally well can have more harmonious relationships, resolve conflicts constructively and are able to seek or offer support from others even in difficult times.

Consequences of overwork and the invisible price of stress

The consequences of overwork are complex. It manifests itself not only in physical symptoms such as chronic fatigue, headaches or digestive problems, but also in emotional and social areas. People who are overloaded often withdraw from their social environment, neglect their hobbies and have less energy for their relationships. This can lead to tensions and conflicts within the family or partnership.

Another problem is the professional sphere. Overwork can impair concentration and decision-making skills, leading to mistakes or even loss of performance. In the long term, there is a risk of absenteeism or job loss. Financial burdens, such as reduced working hours or sickness-related absences, can also occur.

Resilience as the key to coping with stress

A decisive factor in dealing with overload is resilience – the ability to remain capable of acting and overcoming crises despite adverse circumstances. Resilience is not an innate characteristic, but a process that can be trained:

  • Seek support: Sharing experiences with friends, family or colleagues strengthens the feeling of not being alone. Self-help groups can also help.
  • Take time for yourself: Schedule regular breaks and devote yourself to activities that you enjoy.
  • Practise adaptability: Flexibility helps you deal with change. Accept the things you can’t change and focus on the things you can influence.
  • Practise mindfulness: Mindfulness means being aware of the moment and accepting thoughts as well as feelings without judging them. Apps such as Headspace or Calm offer guided mindfulness exercises.
  • Promote a healthy lifestyle: Diet, exercise and sleep are essential for mental health. Regular exercise improves blood flow to the brain and promotes the development of new neuronal connections.

Practical tips for everyday life

Here are some simple but effective measures to promote your own mental health:

  1. Daily exercise: even a short walk in the fresh air can reduce stress.
  2. Practise gratitude: Every evening, write down three things you are grateful for. This exercise helps you to focus on the positive.
  3. Meditation: Regular meditation exercises promote inner peace and mindfulness.
  4. Digital detox: Limit your screen time and consciously create moments without digital distractions.
  5. Regular sleep routine: Good sleep is crucial for mental regeneration. Stick to fixed sleeping times and create a peaceful sleeping environment.

Long-term strategies for a healthy life

In order to prevent overload in the long term, it is important to strive for long-term lifestyle changes. Above all, this includes setting clear boundaries. This means consciously saying ‘no’ when demands exceed your capacities. Setting boundaries requires practice, but is essential to protect yourself from chronic stress.

Recovery times should also have a fixed place in everyday life. Regular breaks – be it a short walk in nature, reading a book or a conscious time-out without digital distractions – help to clear your head and recharge your batteries.

How we deal with our thoughts also plays a crucial role. Habitual thought patterns that promote stress or reinforce negative self-perceptions can be specifically changed through mindfulness exercises or cognitive behavioural therapy. The focus should be on recognising the positive aspects of life and treating yourself with kindness.

Book tips for more resilience

If you want to delve deeper into the topic of resilience, you will find numerous practical guides and inspirations in the literature.

The book ‘Resilienz: Das Geheimnis der psychischen Widerstandskraft’ by Christina Berndt clearly explains how resilience works and how it can be strengthened in a targeted manner. It offers scientifically sound insights and practical exercises that help to make everyday life more stress-resistant.

Another highly recommended book is ‘Resilience – 6-minute habits’ by Lisa Ziegler. Here, readers learn how they can gain long-term emotional stability and stress resistance through small but effective routines. The practical tips can be easily integrated into everyday life and offer concrete strategies for difficult situations.

What if you can’t get anywhere on your own?

Sometimes it is not enough to work on your own health. The following offers can provide valuable support:

  • Therapy: Discussions with psychotherapists help to recognise and change stressful thought patterns.
  • Self-help groups: Sharing experiences with other sufferers can open up new perspectives and solutions.

Conclusion: Mental health is a process

Maintaining mental health is an ongoing process that requires attention and commitment. Overload is a challenge that affects many people, but there are ways to overcome it. Through a combination of mindfulness, resilience training, digital tools and conscious choices in everyday life, you can strengthen your mental health and lead a balanced life.

Viva Family Service is there to support you as a reliable partner. Take advantage of our services and take the first step towards a life full of balance and satisfaction – because your mental health is worth it!

How may we support you?

Inquiries for companies
For questions or interest in our services
06074 918800

Calls from Switzerland
Tel. 0800 200 311

info@viva-familienservice.de

You can find us in Frankfurt, Hamburg, Munich, and Berlin.


Contact