What To Do When You’re Overwhelmed

Did you know that some parts of the US attribute heart attacks to job-related stress? Totally crazy, right? So much so that work-related injuries garner more than adequate compensations.

Through the years, there were studies conducted claiming that massive sources of American adults’ stress are highly caused by workplace stress. In a StressPulse survey by ComPsych in 2006, the leading causes of stress are workload, people issues at work, juggling work and personal lives, and lack of job security.

It’s definitely not surprising because when you’re overwhelmed with work, it’s easy to fall into the toxic cycle of feeling stressed, confused, and ultimately, burnout. So, what are the ways to handle it? Can you lower your stress levels at work? Let me share with you some of the strategies you can use when you are overwhelmed at work.

What To Do When You Are Overwhelmed At Work

Find the source of your stress.

Being overwhelmed at work is sometimes isolating and alienating. It often leads to blaming

what you feel on something else or someone else. It could be an officemate, spouse, or friend. However, to adequately address it, you have to identify the source of your work stress.

It’s not an easy thing to do because most of the time, the reasons are pent-up. Self-assessment is the key to this. Use a “Why” approach to list down your guessed cause and ask why until you get to the bottom of it. 

For example, I’m stressed because I work beyond my time.

Why?

I can’t finish all my tasks in a day.

Why?

I have so many tasks.

Why?

I’m spending too much time on meetings.

Why?

I’m taking in the tasks of a resigned coworker.

You can also start a journal or a spreadsheet to help you identify the triggers of your stress. To reduce the overwhelm, set up goals, pay attention to your tasks, how they make you feel, and when you are prone to procrastination.

Set boundaries.

Usually, boundaries at work mean putting value to your time. When your workload is

growing, don’t resort to more extended hours. Respect your break time. It will help your mind to see the bigger picture and better solutions. 

Set boundaries by learning how to say NO by asking questions and holding yourself accountable for using your time. A well-defined schedule is a life-saver.

Take time to plan.

Set aside some time to create a plan on how you will go around your tasks and schedule. The goal here is to be efficient at a given time and use resources available to you effectively. Create that actionable list. The more visible your plans are, the less time it will take you to worry about tackling them.

Don’t fret. Planning is part of the process. By writing it down in your journal, you are making a guide for yourself. It gives an insight on what to prioritize and which task needs to focus on at a particular time.

Ask for help.

Outsource, delegate, ask for help. Look at the list you made. Categorize the tasks with high priority, those you can do, and those that you can request assistance with. If it’s something, you can pass off to someone else, if they can do better than you at doing it, then delegate. Or simply just ask for help in terms of talking to someone about what’s going on at work. This can be a friend, family member, or even a co-worker.

Recognize the abilities of those around you; if they’re capable of finishing the task adequately, then you’re good. Remember, asking for help doesn’t mean you’re weak. It means you value teamwork and understands the importance of self-care and time. Asking for help is also a great way to practice mindfulness when it comes to you and your own boundaries. 

Take a break.

Breaks are essential; they are breathers that help you look at things in perspective without

the weight of workload. It is a means of taking care of yourself. Use this time to eat good food, walk around the block, have a quick stroll, go on vacation, take a nap, hang out with friends, go on a date, or watch a movie.

Take that precious time to clear your mind off everything work-related and focus on your well-being. It will reset your point of view, and most likely, you will find a spark of joy at the workplace again.

Set realistic goals.

Put together a list of daily or weekly goals to help you prioritize and maintain your schedule at work. This can also help you to enjoy small wins by creating digestible tasks. Goals are super helpful at work and in normal life.

Try breathing exercises.

Breathing exercises, or simply taking a big, deep breath, can seriously help you feel better. It can transform the way you feel, and really set the tone for your day. Start with breathing exercises every morning, or learn how to use them when things aren’t going right.

Say goodbye to overwhelm and hello to a positive work balance.

Sometimes, it feels like you’re drowning in a rabbit hole of to-do lists and you don’t feel complete at work. However, this doesn’t have to take so much of your energy and time. Stress is a result of something, and if appropriately addressed, you can reign that control of your workload and time back. On top of it all, take care of yourself. After all, you’re working to have a better life, so don’t let it get the best of you. Work smart, live happily, and reduce stress in your life.

Ps: Don’t forget that you’re never alone and it’s okay to speak up about what’s going on. If you feel you need to, speaking to a mental health professional who can help you deal with feeling overwhelmed can be hugely beneficial. You got this!