According to a 2021 American Psychological Association survey, 3 in 5 Americans are suffering from negative mental health effects due to work-related stress. This comes from a variety of sources. For many, their work is linked to financial stressors — if they ever lose their job, they won’t be able to meet their own needs. For others, it’s pressure from unrealistic expectations or difficult relationships with coworkers. It’s not uncommon to feel overwhelmed at work. The question is what to do when it happens.
Part of the problem with work is that your behavior can impact whether or not you’re able to keep your job and continue to provide for your family. You can’t simply have a meltdown because you’re feeling overwhelmed, but ignoring your needs can be equally problematic. So in this blog, let’s discuss what you can do when you feel overwhelmed with work.
Figure Out Why You’re Feeling Overwhelmed
First, take a step back and observe your emotions without judgment. Probe deeper to try to figure out why you’re feeling overwhelmed. Do you have too much on your plate? Do you have a coworker or a supervisor expecting too much from you? Are you not making enough money or not getting enough time at home? Identify what is stressful to you before you try to jump to any reaction or solution.
Take Work One Task at a Time
Your workload may feel daunting and overwhelming when looked at as a whole. But you can probably handle one task, right? Focus on that one task. Once that is done, you can shift your focus to the next task. Do this over and over, taking breaks when needed or rewarding yourself for finishing a task when you need a bit of extra motivation. When you look back at what you have achieved, you may find yourself feeling more motivated and productive.
Take Care of What’s Most Urgent First
Prioritize the tasks in front of you based on what is most needed first. If you have a deadline at the end of the week and five other deadlines for the end of next week, take care of the more imminent deadline first. Don’t think too much about those other tasks, and if asked why you aren’t working on the less urgent tasks, let your coworkers know that you have something more urgent to tackle first.
Give Yourself Breaks and Rewards
You may be feeling overwhelmed, but you’re still doing your best. Don’t feel guilty about taking breaks to care for yourself. Short breaks in between tasks can help to refresh your mind and your motivation so you can tackle the next task with more energy. You can also consider rewarding yourself. If you have a stash of snacks or candy, consider giving yourself a treat after finishing a difficult task. Another reward would be promising yourself something relaxing when you get home.
Ask For Help From Your Coworkers
Unless you’re a sole proprietor, you’re not in this alone. Ask your coworkers for help if you’re feeling overwhelmed. They may have advice, or they may be able to pitch in and divide the workload. You may need to ask for help from your supervisor and let them know that your workload is too overwhelming for you. If you are a freelancer or sole proprietor, consider asking clients for a bit of leeway if you’re feeling overwhelmed. Work with your therapist to gain the confidence and the skills to ask for help when you need it, rather than taking it all on yourself.
Don’t Neglect Self-Care
When you’re overwhelmed, it’s easy to forget to take care of yourself. But this can only increase those intense negative feelings and stress that you experience. Make sure that you’re eating three meals a day, that those meals are nutritious, and that you’re getting enough sleep. Take short walks to stretch your legs after sitting around all day, or take a seat for a few minutes if your job involves being on your feet all day.
Set Boundaries at Work
This can be tricky for some, because they may feel that they have limited control over their work. But where you can, set boundaries. Tell your boss that you will not be able to come in on certain days of the week, such as Sunday or a day that is spent with family. If your coworkers ask for help and you already have a heavy workload, tell them that you’re not able to help. Setting boundaries does not make you a bad employee or coworker. Rather, it allows you to provide your best work because you will have the rest and refresh that you need.
Ask Your Therapist For Help With Skills
Bring up your work-related stress to your therapist. They are there to help you learn the skills you need to manage your day-to-day life. They may have coping skills that can help you to manage your emotions when you can’t change the situation at work.
They may also help you to problem-solve. Maybe in talking to your therapist, you realize that the problem is being in the wrong job. Or maybe you realize that you need to talk to your supervisor or clients about a change in your job. Your therapist can walk you through the skills to ask for what you need or help you prepare for looking for a new job so you can transition to something new without losing too much income.
You may worry that feeling overwhelmed at work is not a good reason to reach out for mental health support. The truth is even temporary stressors are worth treating. Our skilled and compassionate clinicians have experience helping patients who are overwhelmed with work. Contact Rivia Mind today to learn more or to schedule a free 15-minute consultation.
Reference:
- The Intersection of Work and Well-Being, For All Workers – US Department of Labor
