Feeling Overwhelmed At Work? Here's What You Can Do

For some, work-related stress may seem like a fact of life. Even if you’re working your dream job, you might experience hectic moments or struggle to keep up with the day-to-day demands of your job. Work may leave you feeling stressed, tired, and drained, making it difficult to enjoy your personal life. In some cases, work stress can lead to burnout—a state of chronic physical and emotional exhaustion.

How to avoid feeling overwhelmed at work

If you’re overwhelmed at work, it may be worth evaluating the causes. In some cases, changes aimed at improving productivity may be beneficial in reducing burnout. In other cases, it may be crucial to communicate with your colleagues or boss about re-delegating some of your tasks. There may also be times when it’s worth making changes in your life to achieve a better work-life balance. 

Coping with workplace burnout

There are various options you can look into for managing work-related stress and overwhelm and avoiding burnout. A healthy relationship with your job may help you achieve better mental health, cultivate a more fulfilling life, and improve your sense of self-worth. Below are a few steps to start with. 

Identify the reasons you’re feeling overwhelmed at work

Identifying which factors are involved in your feelings of overwhelm may help you decide how to move forward. Some common reasons for work stress include the following: 

• Keeping up with an unmanageable workload
• Working 40+ hours per week
• Taking on tasks beyond your job description
• Having unrealistic or unclear expectations
• Experiencing conflict or ineffective communication among colleagues
• Getting distracted by too many requests or interruptions
• Experiencing the pressure of strict or unreasonable deadlines
• Not receiving enough (or constructive) feedback

Once you’ve identified which factors affect your job satisfaction, it may also be worth considering how much control you have over the situation. You may be able to mitigate feelings of being overwhelmed through changes made in the context of your role as a team member, such as modifying your responsibilities or improving systems within your team. 

Contrarily, there may be issues at the organizational level beyond your control. In those cases, it may be worth considering looking for a job better suited to your needs and strengths. 

Organize and prioritize

Organizational skills are often essential for managing overwhelm at work. Spending time getting organized, prioritizing tasks, and scheduling duties into specific times of day can help you manage your responsibilities. If you aren’t already using a time management system, consider a bullet journal or productivity app to help you visualize what to do and when. 

Some people may benefit from a time-blocking system, which allows them to allocate specific time blocks for different tasks. Dedicate focused periods for deep work, where you can prioritize tasks without interruptions. Schedule less demanding or routine tasks when you might have lower energy levels. Doing so may help you manage your time effectively and ensure all important tasks receive appropriate attention.

Recognize your limits

Even with a great time management system, it can be crucial to recognize that you may not be able to finish everything on your to-do list or task list. Unexpected meetings, illness, or sheer volume of work may mean getting everything done is not feasible.

Be realistic about how much you can achieve in a day, and if you begin to feel overwhelmed, consider reprioritizing, asking for help from colleagues, or reassessing deadlines. Schedule time into your day to take care of your needs and give yourself limits that prevent work from interfering with your personal life.

Set boundaries and manage expectations

Overcommitting and saying yes to every request can quickly lead to feeling overwhelmed. You may believe you are pressured to agree to longer hours or more tasks, but taking on too much can lead to stress and burnout. Communicate openly with colleagues and supervisors about reasonable workload expectations, and don’t be afraid to ask for support when needed. 

It may also be worth approaching conversations about boundaries and expectations from the angle of morale and productivity instead of bad feelings. Research has found higher morale to be a strong predictor of increased productivity, so it may benefit your organization to take positive steps toward mitigating work stress and burnout. Putting more resources into employee mental health may improve company productivity. 

Consider other job options

Depending on your situation, chronic feelings of overwhelm and work stress may indicate that you would benefit from considering other opportunities. Each organization has a unique culture and set of values, and finding a work environment that aligns with your well-being can be essential. If chronic overwhelm and work stress persist despite efforts to address them, it may indicate a fundamental mismatch between you and the organization.

Research prospective employers by reading company reviews and networking with others who have worked there. Before your interview, prepare questions that can give you an idea of the company’s values and the expectations of its employees. With an understanding of what you need from your employer, you can decide whether a particular organization fits your career aspirations and values.

Practice self-care outside the workplace

Your self-care routine can be an effective way to mitigate overwhelm. Physical and mental health are inextricably linked, so strive to maintain your physical health with healthy dietary habits, regular exercise, and adequate sleep. It may help you maintain balance and perceive yourself as better able to manage busy workdays. Take breaks throughout the day to give yourself a chance to rest, find ways to wind down in the evenings, and take your mind off work. 

In addition, spend personal time in ways that leave you fulfilled and content, such as engaging in hobbies and recreational activities or spending quality time with loved ones. Prioritizing activities that bring joy and relaxation may help rejuvenate your mind and spirit.

Take time off when things get overwhelming

If possible, consider taking time off work to rest and recharge. Even a long weekend may help you break the cycle of overwhelm and provide rejuvenation. Use this time to engage in activities that promote relaxation and self-care, such as spending time in nature, practicing mindfulness, pursuing hobbies, or getting ample rest. 

Disconnecting from work-related responsibilities and allowing yourself to recharge may positively impact your overall well-being and help you return to work with renewed energy and focus.

Treat overwhelm at work with therapy

If you are coping with constant overwhelm, you may be at risk of burning out. Burnout is a state of chronic exhaustion that can be attributed to prolonged stress and overwhelm. It can significantly impact well-being, work performance, and personal life. If you are experiencing symptoms such as exhaustion, cynicism, decreased productivity, or a lack of motivation or interest in your work, it may be beneficial to acknowledge these signs as potential indicators of burnout. 

How therapy can help you achieve a better work-life balance

In addition to addressing work issues that may be contributing to burnout, it may be worth considering working with a therapist toward a healthier work-life balance. A therapist can help you learn to communicate your needs and your own boundaries with your employer, implement positive lifestyle changes for managing work stress, and develop coping strategies to navigate the challenges of your work environment. 

Cognitive therapy for stress management

Research has found cognitive therapy effective in managing work-related stress. Derived from cognitive-behavioral therapy (CBT), cognitive therapy aims to help you develop a more positive outlook and address any thought patterns that may be interfering with mental health. 

Alternative support options when you feel overwhelmed at work

If your busy schedule makes it challenging to attend in-person therapy, it may be worth considering online therapy. Online therapy platforms like BetterHelp often make it easier to participate in therapy from the comfort of your home at a convenient time. You can attend scheduled videoconferences, make phone calls, or send text messages in real-time.

Effectiveness of online therapy

Online therapy has been found to be as effective as in-person therapy and often more affordable. In a 2021 study investigating the efficacy of online therapy on burnout among medical residents, researchers found that online therapy significantly improved symptoms of emotional exhaustion and depersonalization.  Additionally, participants experienced noteworthy relief in psychological problems like anxiety and depression.