How to deal with stress - What in the World podcast, BBC World Service

Key Concepts

Overwhelm: An emotional state characterized by feeling overloaded and unable to cope, potentially leading to burnout.
Socially Prescribed Perfectionism: The pressure to meet unrealistic expectations set by others (parents, school, society).
Doomscrolling: Continuously consuming negative news online, often to the detriment of mental wellbeing.
Burnout: A state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress.
Social Comparison: Evaluating oneself by comparing to others, particularly prevalent and potentially damaging on social media.
Restorative Activities: Activities that help individuals switch off and recharge, varying from person to person (e.g., exercise, reading).

The Rising Tide of Overwhelm: A Deep Dive into Stress in the Modern World

This episode of “What in the World” from the BBC World Service, hosted by Iqra, explores the increasing prevalence of feelings of overwhelm, particularly among Gen Z, and offers insights from psychologist and author Claudia Hammond. The discussion centers around the multifaceted nature of overwhelm, its causes, and potential coping mechanisms.

Defining and Recognizing Overwhelm

Claudia Hammond defines overwhelm as an emotional state where individuals struggle with their current situation, feeling overloaded and incapable of coping. While often temporary, chronic overwhelm can escalate into burnout. The program highlights a growing trend of younger people experiencing heightened levels of anxiety and depression, linked to a period of significant life transition and global uncertainty, including concerns about climate change.

The Impact of Constant Connectivity & Social Media

A significant portion of the discussion focuses on the role of instant access to information, particularly through social media, in exacerbating feelings of overwhelm. The program cites a study conducted after the 2013 Boston Marathon bombing, revealing that individuals who consumed over six hours of news coverage daily experienced more acute stress than those physically present at the event. This illustrates the damaging effect of continuous exposure to negative events without a clear beginning, middle, and end.

The concept of “doomscrolling” is implicitly addressed, with Hammond emphasizing the tendency to seek out negative news and the cyclical effect it has on mood. Social media also fuels feelings of inadequacy through constant social comparison. Iqra shares a personal anecdote about her sister’s struggle with responding to messages, highlighting the pressure to maintain constant connectivity and the anxiety generated by message backlogs. Hammond acknowledges that the curated nature of social media feeds contributes to unrealistic comparisons and diminished self-satisfaction.

Real-World Experiences & Case Studies

The program features three personal accounts illustrating the diverse sources of overwhelm:

Sonia (Ukraine): Experiences overwhelm due to the ongoing conflict in her country and the resulting uncertainty about the future. She finds relief through avoiding social media and regular exercise.
Marizomi (Finland): Faces intense pressure related to the highly competitive Finnish university admissions system, characterized by multiple high-stakes exams. She struggles with fulfilling perceived expectations and the fear of disappointment.
Yusaira (Bangladesh): Navigates a similarly competitive university application process in Bangladesh, with an astonishingly low acceptance rate (100 out of 6000+ applicants for one exam). She experiences a profound sense of being “left behind” when observing peers’ achievements on social media, leading to feelings of inadequacy and consuming overwhelm. Yusaira articulates this feeling powerfully: “The feeling of being left behind is so, so overwhelming to me. Like it consumes my whole being.”

Strategies for Coping with Overwhelm

Claudia Hammond offers practical advice for managing overwhelm, emphasizing the importance of self-compassion and realistic expectations. Key recommendations include:

Accepting the Inevitability of a Never-Ending To-Do List: Recognizing that tasks will always accumulate can reduce anxiety.
Questioning Perfectionism: Challenging the need to be perfect and embracing “good enough” as a viable standard.
Prioritizing Rest: Taking rest seriously and engaging in restorative activities tailored to individual preferences. Hammond’s research indicates that reading is the most commonly cited restorative activity (15% reported exercise as helpful).

Hammond also suggests reframing stress as a potential motivator, drawing a parallel to actors experiencing pre-performance nerves. She argues that a degree of stress can sharpen focus and enhance performance.

The Role of External Pressure & Socially Prescribed Perfectionism

The program addresses the impact of external pressures, particularly those related to academic achievement. Hammond introduces the concept of “socially prescribed perfectionism,” where expectations imposed by others contribute to feelings of inadequacy. She suggests that individuals may misinterpret the intentions of those setting expectations, often believing they are more critical than they actually are. She emphasizes that parents generally prioritize their children’s happiness and wellbeing, and that striving for academic success is often seen as a means to achieve those goals.

Logical Connections & Synthesis

The program effectively connects individual experiences with broader psychological concepts. The personal stories of Sonia, Marizomi, and Yusaira serve as concrete examples of the abstract ideas discussed by Hammond. The discussion flows logically from defining overwhelm to exploring its causes (social media, academic pressure, global events) and finally to offering practical coping strategies.

The central takeaway is that overwhelm is a common and increasingly prevalent experience, particularly among younger generations. While acknowledging the challenges, the program offers a message of hope, emphasizing the importance of self-awareness, realistic expectations, and prioritizing wellbeing. It encourages listeners to be mindful of their information consumption, cultivate self-compassion, and seek out activities that promote restoration and resilience.