If things feel like a lot at the moment, then this week I’m talking about how to deal with mental overload. Ready to feel calmer and less overwhelmed by the state of the world? Then let’s talk! 😃

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TRANSCRIPT

Mentally overloaded? This is why…

So, the world feels like a lot right now — and if you’re foggy, on-edge, or completely over it, then you’re not the only one. It turns out your brain does have a limit… and lately, it’s had just about enough.

If you’re finding that you’re constantly overwhelmed by even the smallest things, there’s nothing wrong with you — and you’re not falling apart. You’re probably mentally overloaded. And honestly? Same. Things are exhausting right now, and I’ve been feeling it too (and it’s why I’ve dropped back to one episode a week, instead of two).

So this episode is all about what mental overload really is, why it’s become such a massive issue in modern life, and what you can do to protect your peace of mind before it all spills over.

Because yes, life is a lot. It can drain your energy faster than you can refill it — but there are lots of simple and effective things you can do to feel calmer, clearer, and more like yourself again.

So let’s talk about… dealing with mental overload.

Hello and welcome to another episode of Let’s Talk About Mental Health! I’m Jeremy Godwin, thanks for joining me.

If you’re new here, I’m all about making better mental health simple. I don’t just do this for the fun of it though; I’m a counsellor and writer, but I also went through a total breakdown in 2011 that led to years of severe depression and anxiety. I struggled to find the kind of tools I really needed back then… so now I create them — I share no-nonsense, practical advice that’s based on both quality research and real experience of what actually works.

So… let’s talk!

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Your brain is not a bottomless pit of energy — even if most of us might treat it like one — and with everything going on in the world lately, there’s a very good reason why you might be feeling like you’ve been hit by a truck. Repeatedly. On a daily basis.

In a world that expects us all to stay constantly connected, available, and productive, all while we’re living through what are without a doubt the most chaotic times in living memory, it’s no wonder that your brain probably feels overloaded — like it’s running a marathon every day… all while dragging around 16 tonnes of emotional baggage. 

Now, don’t get me wrong here: I’m an optimist, but I’m a realistic optimist… because, like most things in life, it’s about finding a healthy balance. Too much pessimism and all you see is problems and potential disasters; too much optimism and you end up with your head in the clouds while the world around you goes to rack and ruin. The balance is about recognising that, yes, there are a lot of issues in the world and terrible things going on, but there are also wonderful, amazing, positive things… and two things can be true at the same time.

So today we’re talking about how to start clearing all that mental clutter so you can begin to find greater balance in things in order to protect your peace of mind.

Because when your head feels full all the time, it’s your mental health that takes the hit; so… consider this your reminder that it doesn’t have to be like that, and that there is definitely a better way!

We’ll explore that shortly, but first let’s get ourselves on the same page with some definitions and let’s talk about…

What is ‘mental overload’?

Alright… so, mental overload is what happens when your brain reaches full capacity and yet it still keeps on taking things in. 

It’s that point where even choosing what to eat for dinner can feel like someone’s asking you to solve quantum physics while juggling flaming swords. 

And if you’ve been feeling worn out, or low on patience, or like your brain just won’t stop spinning… well, that’s not a personal flaw. It’s a very real mental state… and it’s one that affects your energy, your focus, your mood, and your ability to function.  

At its core, mental overload is the result of too much input — too much information, too many responsibilities, too much horrible news, decisions to make, notifications, uncertainty, and… well, just too much of everything, everywhere, all at once. 

Now, let’s be really clear about what it’s not. Mental overload isn’t quite the same as stress or burnout — although they’re definitely related. ‘Stress’ tends to be more about the pressure you feel in specific moments or situations; think of a looming deadline, or an argument, or your cat curling up on your laptop ten seconds before a Zoom call. Stress is intense, sometimes short-term and sometimes chronic, but it’s usually linked to particular triggers.  

On the other hand, ‘burnout’ is what happens when stress goes on for too long without enough support, recovery, or boundaries. It’s that sense of having nothing left in the tank, and it often shows up in your work or caregiving roles, and it can take weeks or months to recover from (or longer).  

Mental overload sits somewhere between the two. It’s not necessarily emotional exhaustion — though that can happen too — but it’s more like a sort of mental traffic jam. You’re not just tired… you’re kind-of ‘cognitively clogged’. Your thoughts are cloudy, your motivation’s taken a holiday without telling you, and you keep forgetting things. And unlike stress, which can come and go, mental overload can become a constant drain — like the mental equivalent of a phone with 2% battery and seventeen apps running.  

Mental overload can look like struggling to focus on even simple tasks, or zoning out in conversations, or feeling irritable over minor things, or avoiding decisions because your brain just absolutely cannot possibly take in one more piece of information. And when your mental bandwidth is low, your patience tends to go out the window with it.

Six or seven months ago I decided to go to two episodes a week, with this longer one on Sundays and then a shorter ‘quick guide’ episode on Wednesdays, and it’s been exhausting to produce all of that on my own while also doing client work and running a business, and then every time I’d read the news it was all doom and gloom… and frankly, it just got to the point where I felt so overloaded that I had very little mental capacity for anything else, including the stuff that makes life enjoyable; I knew there was a problem when I went to watch a video summarising all the Eurovision entries for this year and I just went, “meh” at the end… alarm bells, because Eurovision is my favourite thing in the world (don’t you dare judge me!). So, something had to give… because I’m not going to sit here and share all these tips for better mental health and then just do the exact opposite myself! 

Look, the thing you need to bear in mind is that ‘mental overload’ isn’t a sign you’re weak, or lazy, or a bad person… it just means that you’re human in a world that’s constantly demanding more and more from your brain than it was ever designed to handle. It means your mental inbox is full, and no one ever taught you how to archive things or hit delete.

What we’re really talking about is a breakdown in your brain’s ability to process, prioritise, and rest. You’re still operating — just not efficiently.

So, with that in mind, now let’s talk about…

Why does mental overload happen?

And, actually, I think there’s a much bigger question here as well: why does it feel like we’re all more mentally overloaded now than ever before?

Well, to put it bluntly: because we are. Your brain is trying to function in a world it just wasn’t built for. We’re hardwired for simple decision-making, clear routines, and short bursts of stress followed by recovery. But life today is a relentless stream of information and noise, and demands coming at us from every direction, 24 hours a day, all requiring us to make constant decisions just to function.

Every time you scroll through your phone, or answer a work message, or try to stay on top of whatever new piece of nonsense is dominating the news cycle it adds to the overload — and all that while having to remember birthdays, and pretend not to compare yourself to total strangers online, and make 57 decisions before 10am, and still trying to be ‘on’ for work or family… and we’ve normalised all this. 

We wear ‘busyness’ like a badge of honour, and we call being mentally exhausted “just being tired”. But it’s not just tiredness. It’s the cumulative effect of too much going in and not enough headspace to process it all.

That’s why mental overload has such a big impact on your mental health. When your brain is overloaded, it can’t do its usual filtering. You become more reactive. You struggle to focus. You overthink. You might even start feeling anxious or low — not because something huge has happened, but because you’re so mentally full that even small things start to feel overwhelming. It becomes harder to regulate your emotions because your brain is in survival mode, constantly scanning for the next demand. And that creates a vicious cycle: the more overloaded you feel, the harder it is to think clearly… and the less clearly you think, the more overloaded you become.

This doesn’t just affect your mind; it affects your entire sense of wellbeing. It drains your energy, messes with your sleep, makes your relationships feel strained, and leaves you second-guessing yourself constantly. It chips away at your confidence and motivation. You might feel disconnected, even when life is technically ‘fine’. And all of that can lead to emotional exhaustion and burnout if it isn’t addressed.

Learning how to manage mental overload matters so much — not just for your productivity, but for your peace of mind. Because when you start creating space in your head and slowing the constant bombardment of noise, everything feels lighter. You think more clearly. You feel calmer, more in control, and more grounded in the present. It becomes easier to respond instead of react. You sleep better. You reconnect with the things that bring you joy, rather than just trying to survive the day. And you start to feel more like yourself again — the version of you that’s not buried under ten layers of mental noise.

It’s about learning to step back, turn down the noise, and be more intentional about what and who you give your mental energy to. Because your peace of mind isn’t going to magically create itself — you have to create it, and protect it.

So then… how do you do that? Well let’s talk through some practical ways to approach it; but first, a quick break to hear from the brands who help me create this show each week…

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And welcome back! Now let’s talk about… 

How to address mental overload

OK, first… 

Reduce your input — stop piling more into your brain and start being intentional about what you allow into your mental space… and yes, that includes everything from news and social media to emails, podcasts, and even background noise, right through to the people you let have access to you. Be honest with yourself about how much these things drain your energy and focus, and choose to make your peace of mind your top priority. And remember: what you feed your mind matters, so if you’re exposed to stress, drama, or nonsense, your brain will absorb it. So, that leads to my next point…

Be intentional about what you take in — so, it’s not about ‘just doing less’… it’s also about making smarter choices. If your news feed is a daily buffet of disasters, chaos, and opinions that leave you feeling more anxious than informed, then it’s time to take control of what you’re allowing into your mental space. Not all information is created equal — some of it just fuels fear or outrage without offering any real insight or potential way forward, resulting in you feeling like you’re stuck in emotional quicksand. Follow sources that inform you without overwhelming you. Unfollow people who constantly post emotional firestorms. Mix in content that focuses on solutions, progress, or joy. You don’t have to pretend everything is sunshine and rainbows — but if all you ever see is storms, then of course you’re going to feel mentally overloaded. It’s about finding a healthy balance, and being intentional (instead of just letting the world shout at you, especially since most of the people shouting have their own agenda when they do!). OK, next…

Anchor yourself in what you can control — when the world feels out of control (and let’s face it, that’s most days lately) it’s easy to spiral into overwhelm. Your brain is constantly scanning for threats and trying to make sense of things, but that becomes a problem when everything feels uncertain. So, one of the most powerful things you can do is to bring your attention back to what you can control which gives your brain something concrete to work with, instead of getting stuck in an endless loop of, “What the?!” and “What if?” You can’t single-handedly fix the global economy or restore world peace — but you can cook yourself dinner, make your bed, call a friend, contribute to a good cause, or take a break from the noise. Small actions ground you and remind you that you’re not powerless — and that’s where peace of mind begins. Next…

Limit your engagement with outrage and hysteria — when did the world become such a swirling vortex of hysterical rantings? But, here we are… and it means you need to navigate things in a thoughtful and considered way so your head doesn’t explode. Look, the fact is that just because something or someone is loud and insistent that doesn’t mean it’s particularly helpful… and that goes double for social media and a lot of so-called ‘news’ services. If you’re constantly watching people rage or panic (or rage and panic), then it starts to seep into your own headspace… and that matters because even if you’re just scrolling, your nervous system can’t always tell the difference between observing chaos and being in chaos. So pay attention to how content makes you feel. If someone or something consistently leaves you feeling stressed, angry, or like the world’s on fire and there’s no hope… it’s OK to take a break. In fact, it’s highly recommended. M.U.B.: mute, unfollow, block. You don’t need to consume trauma just to prove that you care. Protect your peace — the world will still be there when you come back. OK, next…

Set clear mental boundaries — your brain needs boundaries. I mean… you shouldn’t treat it like a battery hen, but neither do you want to let it go free range — because I can guarantee you it’ll run amok and make a mess everywhere. Mental boundaries are about protecting your attention, and they’re just as important as physical ones. Turn off work notifications after hours, set quiet times during the day, and be honest with yourself about what (and who) you need to say no to. Next…

Quit emotionally babysitting other people — please hear me loud and clear when I say this: you are not responsible for everyone else’s feelings. Be kind, but don’t take on responsibility for stuff that isn’t yours. If you’re constantly monitoring and managing other people’s moods, then you’re spending mental energy you don’t have. Let adults be adults, and let them sort their own stuff out. Kindness doesn’t require you to sacrifice your peace of mind. OK, next…

Stop trying to hold everything in your head — your brain is not a storage unit. The more you try to remember, the more pressure you put on your mental bandwidth. Use lists, reminders, or voice notes to offload what you’re holding. Getting your thoughts out of your head creates instant clarity, and it frees you up to focus on what really matters. Next…

Create a regular mental reset routine — mental overload builds gradually, so it makes sense to have a daily practice for clearing it out; you wouldn’t leave dirty dishes to pile up forever (hopefully), so don’t do it with your thoughts. A simple five-minute reset — whether that’s a mindful walk, a quiet pause, or a brain dump in your journal — helps your brain to decompress and lets you catch your breath instead of just forcing yourself to go, go, go all day long (because that leads to stress, stress, stress!). And that leads to my next point… 

Build micro-breaks into your day — your brain wasn’t built to be ‘on’ all the time… so please stop forcing it to be! Taking a brief pause every hour or so can help you to reset and refocus. Step outside, stretch, make a cup of tea, or just look out the window without doing anything else. It sounds simple, but these tiny breaks give your nervous system a chance to reset and recalibrate… and they go a very long way towards helping you to manage mental overload. Next…

Schedule time for yourself — most of us tend to fill our calendars to the brim and then wonder why we’re exhausted… but, intentionally including ‘clear space’ — time with nothing scheduled — gives your brain the downtime it needs to process and reset. Block out small gaps in your week and protect them fiercely. That space isn’t wasted time; it’s necessary recovery time. OK, next…

Be intentional with what you say ‘yes’ to (and what you don’t) — every “yes” is a commitment of your time, energy, and attention. If you’re always agreeing to things out of guilt or obligation, your mental capacity will disappear pretty quickly. Pause before saying yes and ask yourself: “Do I actually have space for this?” — and by that I mean not just whether you have space in your diary, but do you have the emotional and mental space for whatever it is? You’re allowed to say no to things — and you don’t need a reason. Alright, next…

Learn to recognise your early warning signs — mental overload rarely just suddenly hits all at once; it usually creeps in bit by bit. Maybe you get snappy, or forgetful, or restless, or maybe you find yourself just slowly feeling more and more ‘flat’. Pay attention to these signs… because the sooner you notice them, the sooner you can course-correct. Self-awareness is preventative care for your peace of mind, and it’s smarter (and more effective) to deal with issues while they’re still small rather than waiting until they become a massive, monumental mess. OK, next…

Don’t wait until you’re burnt out to rest — if you tend to only stop when you hit a wall, then you’re pushing yourself way too hard. Rest isn’t something you have to earn; it’s essential, so that your brain and body can function at their best. Build rest into your day before you’re desperate for it, because (as I often say) prevention is better than cure. Close your eyes for five minutes. Step outside. Go to bed earlier. Find what works for you, and do it regularly. Rest is fuel, not a reward. Next…

Make space for joy and silliness — look, ‘having fun’ isn’t a luxury or a waste of time… it’s an excellent tool for better mental health. Laughter, lightness, and play help to reset your stress response and remind your brain that not everything is heavy… and with the way that a lot of people feel about the world at the moment, we need to make time for joy and silliness now more than ever so that we can recharge our emotional energy to help us keep on tackling the difficulties we face and finding ways to move forward. Watch something funny, dance in your kitchen, or be ridiculous on purpose. Joy is medicinal… so listen to your Uncle Jeremy and take your medicine daily! OK, next… 

Create a small ritual that reconnects you to hope — when everything feels heavy, hope can start to feel like a luxury… but it’s actually a vital necessity. Without it, mental overload can turn into despair. So, build yourself a daily or weekly habit that reconnects you with something good. Rituals give your brain a signal to shift gears, and focusing on what’s working reminds you that the world isn’t all bad… even when it might feel like it. That might mean writing down one small thing you’re grateful for, watching something funny, reading a story about kindness, or starting your day with a calming routine; what works for me is playing with our cats and watching something funny on YouTube (sometimes at the same time!). Whatever it is for you, make it simple and repeatable. It’s not about ignoring what’s wrong; it’s about consciously giving equal airtime to what’s still right. Alright, next…

Regularly talk about how you’re feeling — mental overload thrives in silence; when you bottle up how you’re feeling, especially when the world feels like it’s upside down and inside out, it just adds more pressure to an already-full brain. Talking helps because it makes space. It lets you name what’s going on, which gives you some clarity… and that clarity is often the first step toward finding calm. So, talk. Talk to a friend, a journal, your therapist, your dog — whoever’s a safe listener. Don’t wait for a breakdown to start processing things. The more you get into the habit of checking in with yourself, the easier it becomes to manage your mental load before it tips over. Talking isn’t weakness — it’s essential, and it’s part of basic mental health maintenance.

Final Tips and Next Time

Because when it comes to dealing with mental overload, what it all boils down to is this:

Feeling overloaded doesn’t mean you’re broken; it just means you’ve been carrying too much for too long. Your mind wasn’t designed for constant input, making endless decisions, and dealing with continuous pressure. But the good news is you can change things. You have the ability to create space for yourself; to set boundaries, and to take back control of your focus and your energy — not by doing more, but by doing things differently. It’s about choosing clarity over chaos, and peace over pressure. 

The choice is yours, as it is with all things related to your wellbeing… so, what choice will YOU make today? 

Each week I like to finish up by sharing a quote about the week’s topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week’s quote is by the ancient philosopher Aristotle, and it is:

“It is during our darkest moments that we must focus to see the light.”

Aristotle

Alright… that’s nearly it for this week!

What’s one small thing you can do this week to reduce mental overload? Let me know in the comments and let’s talk — because the more we talk about it, the easier it gets!

Join my free mailing list at ltamh.com to stay up to date with new episodes and more — and become a supporter on Patreon for early access to ad-free episodes and exclusive content (they’re both linked in the description).

Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world… because you get back what you put out. Take care and talk to you next time!

You might also find my recent episode about managing stress helpful, so check it out next; it’s linked in the episode description.

Next week I’ll be talking about how to deal with anxiety; follow or subscribe so you never miss an episode, and have a great week!

Let’s Talk About Mental Health is an independent program; discover more at ltamh.com.

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ADDITIONAL INFORMATION

Find more content at www.letstalkaboutmentalhealth.com.au

Let’s Talk About Mental Health.
Making Mental Health Simple.

Let’s Talk About Mental Health. © 2024 Jeremy Godwin.

The information provided in this episode is for general awareness on the topic and does not constitute advice. You should consult a doctor and/or mental health professional if you’re struggling with your mental health and wellbeing. You’ll find additional information on the Resources page of this website.