Sometimes, it feels like there just aren’t enough hours in the day. Your boss keeps piling on new projects, your calendar is overflowing, and it seems like you don’t even have teammates to share the load. We’ve all been there—and it’s not just frustrating. Left unchecked, feeling overwhelmed can leave you exhausted, stressed, and resentful.
The good news? You can take control. Recognizing your emotional responses and taking intentional steps can help you manage your workload, protect your sanity, and improve your performance. Here’s how to handle it when you’re overwhelmed at work.
One – Establish a Daily Routine
One of the easiest ways to stay grounded when you’re overwhelmed is to have a clear routine. Even small rituals—like waking up early to exercise, showering, and preparing for the day—can set the tone for a calm, productive morning. The key is consistency: when you know what comes next, you feel in control rather than frantic.
Two – Set Clear Boundaries
It’s tempting to say yes to every project or team, but spreading yourself too thin is a fast track to burnout. Learning to say no is essential. Especially when you’re overwhelmed.
Boundaries aren’t just for tasks. They’re for people too. Close your office door, limit distractions, and protect your focused work time. You can still be friendly and supportive without letting interruptions derail your day.
Three – Ask for Help
Wanting to excel is natural, but being overwhelmed often comes from trying to do everything alone. If you’re stuck on a task, tool, or process, asking for guidance is smart. Whether it’s Excel, reporting software, or an unfamiliar project, mentors and teammates exist to support you. Asking for help is a strength, not a weakness—especially when you’re overwhelmed.
Four – Take Real, Mindful Breaks
Scrolling social media at your desk doesn’t count. Step away, physically and mentally, to reset. Walk outside, visit a coffee shop, or take a stroll with a coworker. Tune into your surroundings and give your brain a true break. Start small—two breaks per week—and gradually increase to four or five. Consistent breaks can transform your productivity when you’re overwhelmed.
Remember: You’re Capable
Practicing these strategies might feel awkward at first—but you can do it. Setting boundaries, asking for help, and taking breaks doesn’t make you less productive; it makes you more effective. Feeling overwhelmed is natural, but letting it control you only hurts your work and wellbeing.
Key Questions About Feeling Overwhelmed:
Sometimes we just feel overwhelmed without knowing why. They key to manage this is to know your triggers. If it’s helpful, grab your journal (or a random piece of paper) and answer these questions in writing.
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- What to do when you are feeling overwhelmed? Establish routines, set boundaries, and take real breaks.
- How do you deal with an overwhelming workload? Prioritize tasks, ask for help, and focus your energy.
- How do I tell my boss I have too much work? Communicate openly and request priorities or support.
- How do you survive a demanding job? Manage your time, protect your energy, and care for your mental health.
Take control of your day! You can thrive, even when you’re overwhelmed.
Are You Overwhelmed?
Maybe you need some one-on-one support.
If you are seeking practical advice, coaching may be the answer. Coaching allows you to talk through potential pitfalls and solutions.
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