Feeling overwhelmed at work? 7 practical tips to wipe it out
A recent global survey from Forbes.com found that 14% of people feel chronically overwhelmed.
It may not seem that much, but it is becoming more and more common for professionals to feel this way.
If you are drained and exhausted at the end of the day, here are some simple tips on how to stop getting overwhelmed at work:
1. Reduce overwhelm by making tasks more achievable
Break down your to do list into smaller tasks or parts. Schedule them into your calendar.
Every big task can be broken down into smaller parts. Once they are on a calendar each one will feel more achievable.
Make sure your priorities are clear. Prioritising can also mean removing the tasks that can be taken off your plate. You can use the urgent – important pyramid to set your priorities straight.
2. Use the urgent, important pyramid to avoid feeling overwhelmed:
Start by doing the tasks that will allow you to finish or close a project.
Some people suggest doing things that take you 5 minutes or less straightaway. But prioritising what is most important is basic. Doing these things you will reduce the feeling of accumulation.
Urgent-important pyramid ©balance coach
3. Embrace gratitude not overwhelm:
Acknowledge progress and small wins to invite sense of achievement – which will create serotonin, great motivator of habits-.
Ticking off that list will motivate your next steps and help fight the feeling of overwhelm.
4. Unhelpful beliefs
Our beliefs determine what we do. Notice what you believe, and if it is not helping you swap it by what would.
It must be credible, so using verbs like: ‘I am working towards x’, ‘I am changing z’…
This will result easier to believe than the right opposite of what’s hurting you. Try and see what result that would have.
5. Move your body:
If you are feeling stuck stand up or go get a glass of water. Changing your physiology helps getting out of the emotion you are currently in. An open posture will also promote positive sensations.
6. Breathing:
So simple and so underrated. Whenever you notice it getting to you, pause and take some deep breaths. You can follow it with a soothing sentence which shows love. Hear what you would say to someone else in that situation.
7. Ask for help:
If the feeling is really strong, do not hesitate asking for help or support. Delegating, informing your boss or colleague are professional ways to handle a situation like this. Talk to someone you trust, and if you need further support there are helplines and coaches like me who can support you.
Changing habits or behaviour is important but not easy.
If you have been struggling with overwhelm for some time and really want to get unstuck book a free call to understand where to begin and what kind of support is available to you.
