We've all been there: plopped down in our desk chair with the weight of the world on our shoulders. It's like we can't move—can't act, can't focus—because every effort feels mired in quicksand, every task too big to tackle. Sound familiar? If so, you're likely experiencing overwhelm at work.
But you don't have to remain stuck in this paralyzing state! Overwhelm is all too common—but it's also entirely conquerable. With these four strategies, you'll be ready to help yourself push through the tough times and back into a more productive, focused state.
Step Away From the Problem
When you're feeling overwhelmed at work, it's easy to get stuck in a loop of stress, leading to more and more feelings of being overwhelmed. That's why it's important to step away from the problem—literally and figuratively.
Take a few minutes to go for a walk around the office or outside if the weather permits. A breath of fresh air will help you clear your head and make room for some perspective on the problem that may be eluding you when you're feeling heavily burdened by your workload.
If going outside isn't possible, take a moment to shift focus away from the task that have you feeling overwhelmed by taking a break for a cup of tea or coffee, or engaging in another activity like playing with a fidget spinner or doodling. Taking this time away from your task can not only help give your brain a much-needed break but can also return fresh ideas and solutions that were previously invisible due to your feelings of overwhelm.
Take a Break and Refocus
Feeling overwhelmed at work can be a huge bummer. Fortunately, you don’t have to suffer through it—you can take control and make sure your day is productive and satisfying. One of the best strategies for regaining focus is taking a break.
Taking regular breaks lets you step away from the stressful situation and help clear your head, so you can come back refreshed and ready to refocus. Even a quick five-minute mental break from your tasks can make all the difference when stress hits. Maybe that means stretching at your desk or going outside to get some fresh air and sunshine. Above all, avoid checking emails during this break—you might be tempted to stay connected, but unplugging will give you the mental break that you need.
It's also important to take regular meal breaks too! Eating something nutritious can help boost your energy levels and increase focus. Eating mindfully will help sustain your energy until the end of the day so that you don't hit a mid-afternoon slump. Lastly, drink plenty of water! Staying hydrated helps keep energy levels balanced throughout the day, promoting better concentration and productivity.
Reduce Stress With Healthy Habits
Taking care of yourself and practicing healthy habits are essential when it comes to managing to overwhelm at work. Healthier habits help you to build resilience, focus, and energy.
Get enough sleep
Getting the right amount of quality sleep is essential to allow your brain and your body to rest and recharge. The recommended amount of sleep is 7-9 hours a night, but everyone’s needs will be different. It’s important to find out how much sleep works best for you so that you can feel refreshed each day.
Exercise
Regular physical exercise helps reduce stress and increases energy levels, allowing you to focus better on tasks. Make time for activity each day that gets your heart rate up such as walking or running, or try some yoga or stretching for some calmness and mindfulness.
Take regular breaks
Make sure you take short breaks throughout the day, even if it’s just for a few minutes at a time. This can help clear your mind, boost creativity, and reduce stress levels. Step away from your workstation, go outside for some fresh air, and take in your surroundings – nature always helps us refocus!
Break Tasks Down Into Manageable Parts
One of the best strategies to conquer overwhelm at work is to break large tasks into manageable parts. This can be done by setting answers to the following three questions:
What can be done in a week?
What can be done within a day?
What can be done now?
These questions help you break down a large task into smaller, more achievable steps. You can also prioritize tasks based on their importance, so you don’t feel like you’re drowning in an ever-growing list of tasks.
Breaking down those tasks helps you take action. It gives you an action plan, rather than living in a dictum of only waiting or ruminating about the task at hand. Each completed step is an accomplishment and serves as motivation for tackling the next one. In other words, breaking down tasks into smaller elements gives you greater control over your work responsibilities and enables you to feel as though you are making forward progress rather than feeling overwhelmed or immobilized by it all.
Seek Support When Needed
When you feel overwhelmed, it helps to take a step back and remember that you don't have to do it all alone. Reaching out to colleagues, bosses, or even a mentor can help ease some of your load.
These people may be able to give you advice on how best to approach a task, provide relevant resources, or even just provide moral support. People who have been through similar situations can sympathize with your state of mind and be understanding of the immense pressure you may be feeling.
Also, think about getting some professional help if needed. Consider talking to a mental health practitioner who can help teach you skills for a better time and stress management. Seeking support doesn’t mean you’re weak - it shows that you are self-aware and taking steps to prioritize your well-being.
Utilize Your Resources
One of the best strategies to conquer overwhelm at work is to leverage the resources available to you. Whether it’s a trusted colleague, your supervisor, or another point of contact in the office, having someone to reach out to for help can be immensely valuable. Many times, our own minds are limiting us from seeing solutions that are clearly within reach. Asking for help broadens your perspective and can be a huge relief when you’re feeling overwhelmed.
If your company has an employee assistance program (EAP) or its own internal resources, take advantage of them. It's important to remember that you don't have to go through it alone - there are many people and organizations eager and willing to help. Here are some examples:
Mentoring programs
Employee resource groups (ERGs)
Dedicated wellness initiatives
Personalized business coaches
Whether it’s a mentor who can provide advice and insight, or an ERG designed to foster an inclusive workplace culture where everyone feels welcome and supported—when utilized properly these resources not only create growth opportunities but also reduce the level of overwhelm we may experience at work.
Conclusion
When it comes to managing the feeling of being overwhelmed at work, it's important to be proactive. By following these four strategies and taking the time to assess your own situation, you can take control of your environment and gain the confidence to take on any challenge that comes your way. Whether it's taking a break, setting boundaries, or getting organized, you can make sure that you're tackling challenges with a clear head and a positive attitude. With the right tools and mindset, you can conquer even the most daunting tasks and feel confident that you are setting yourself up for success.
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