Feeling overwhelmed at work is a common experience for many individuals, but it can be managed with the right strategies and tools. The ultimate guide to working effectively when overwhelmed involves several key steps. We are going to discuss a few in this session below:
Table of Contents
- What exactly is being overwhelmed?
- What are the physical and emotional symptoms people experience when they feel overwhelmed?
- What causes being overwhelmed at work?
- What are the signs of being overwhelmed at work
- How being overwhelmed at work lead to procrastination
- How being overwhelmed at work make people emotionally exhausted
- Four different ways to emotionally manage being overwhelmed at work
- Four different ways to emotionally manage being overwhelmed at work
- Frequently Asked Questions
Feeling stressed is a common experience in today’s fast-paced world. With so many responsibilities, commitments, and pressures, it can be challenging to maintain productivity and focus. However, there are ways to work effectively even when feeling like the whole world is against you. In this article, we will discuss four evidence-based ways to improve productivity and manage stress when feeling overwhelmed.
What exactly is being overwhelmed?
Being overwhelmed at the workplace is a state of psychological and emotional stress that occurs when the demands of work exceed an individual’s ability to cope with them. It is a common experience for many professionals, particularly those who work in high-pressure, fast-paced environments.
What are the physical and emotional symptoms people experience when they feel overwhelmed?
1. Fatigue
Feeling constantly tired or lacking energy can be a physical symptom of overwhelming. For example, a study published in the Journal of Occupational Health Psychology found that job stress (including high workload and low job control) was associated with higher levels of fatigue among healthcare workers.
2. Anxiety
Feeling worried, nervous, or anxious can be an emotional symptom of overwhelm. For example, a study published in the Journal of Anxiety Disorders found that individuals who reported higher levels of daily stressors were more likely to experience symptoms of anxiety.
3. Headaches
Physical symptoms such as headaches or migraines can be a sign of overwhelming. For example, a study found that job strain (i.e. high demands combined with low control) was associated with an increased risk of headaches among employees.
4. Irritability
Feeling easily frustrated or irritated can be an emotional symptom of overwhelm. For example, a study found that job demands (including workload) were negatively related to job satisfaction and positively related to negative emotions among employees.
5. Digestive issues
Overwhelming can also manifest as physical symptoms such as stomach pains, diarrhea, or constipation. For example, a study found that job stress was associated with increased digestive problems among employees.
6. Insomnia
Difficulty sleeping or staying asleep can be a physical symptom of overwhelming. For example, a study found that job strain was associated with poorer sleep quality among employees.
It’s important to recognize the signs of overwhelm and take steps to manage the feelings and symptoms associated with it. Strategies to manage overwhelm in the workplace may include prioritizing tasks, seeking support from colleagues or a manager, practicing self-care, and setting boundaries around work expectations.
What causes being overwhelmed at work?
1. Excessive workload
A heavy workload can cause stress and anxiety, particularly if it feels unmanageable or if there are unrealistic expectations about how much work can be completed in a given timeframe. For example, a study found that high job demands (including workload) were associated with increased stress and burnout among healthcare workers
2. Perfectionism
Holding oneself to high standards can lead to a constant sense of pressure and anxiety, even when the workload is manageable. For example, a study found that perfectionism was a significant predictor of job burnout among nurses, even after controlling for workload and other factors
3. Lack of control
Feeling like one’s work or environment is out of one’s control can lead to a sense of helplessness and overwhelm. For example, a study found that job insecurity (i.e. the perceived threat of job loss) was associated with increased psychological distress and decreased job satisfaction among employees.
4. Conflicting priorities
When there are conflicting priorities, it can be challenging to know where to focus one’s time and energy. This can lead to a sense of overwhelm and feel like one is not making progress on any of the tasks at hand. Work-family conflict (i.e. the competing demands of work and family responsibilities) was associated with increased job stress and decreased job satisfaction among employees.
5. Unsupportive work environment
A work environment that is unsupportive or unsympathetic to the needs of employees can exacerbate feelings of overwhelm, particularly if there is a lack of understanding or flexibility around work-life balance. Lack of organizational support (e.g. poor communication, lack of resources) was associated with increased job strain and decreased job satisfaction among employees.
Workload is a significant predictor of emotional exhaustion.
Psychology & Health, Volume 19, 2004 – Issue 2
What are the signs of being overwhelmed at work
1. Procrastination:
Putting off tasks or avoiding work altogether can be a sign of feeling overwhelmed, particularly if it’s not typical behavior. For example, a study found that people who are more prone to stress and anxiety are more likely to procrastinate.
2. Difficulty concentrating
When there’s too much on your plate, it can be difficult to focus on any one task. This can lead to mistakes, forgetfulness, and a sense of disorganization. For example, a study published in the Journal of Business and Psychology found that job overload (i.e. too much work) was associated with decreased job performance among employees.
3. Emotional exhaustion:
Feeling drained, irritable, or unmotivated can be a sign of emotional exhaustion, which can be a symptom of overwhelm. For example, One study found that emotional exhaustion was a significant predictor of job burnout among healthcare workers.
4. Physical symptoms:
Overwhelming can also manifest as physical symptoms, such as headaches, muscle tension, or gastrointestinal issues. For example, One study found that job strain (i.e. high demands combined with low control) was associated with increased musculoskeletal pain among healthcare employees.
5. Decreased job satisfaction:
Feeling unhappy or dissatisfied with one’s job can be a sign of overwhelm, particularly if the workload or work environment is contributing to those feelings. For example, One study found that job demands (including workload) were negatively related to job satisfaction among healthcare workers.
How being overwhelmed at work lead to procrastination
1. Decision paralysis
When we feel overwhelmed, it can be challenging to make decisions. This can lead to procrastination as we delay making choices or taking action. An example of decision paralysis could be feeling overwhelmed by a long to-do list and spending a lot of time trying to decide which task to start first. An article provides evidence that decision paralysis can contribute to procrastination.
2. Perfectionism
Professionals who feel overwhelmed may be more likely to be perfectionists, which can lead to procrastination as they delay starting tasks until they feel they can do them perfectly. An example of perfectionism contributing to procrastination could be spending a lot of time researching and planning a project but delaying actually starting the work.
A study published in Procrastination and Task Avoidance found that perfectionism is a significant predictor of procrastination.
3. Fear of failure
When we feel overwhelmed, we may be more likely to fear failure. This fear can lead to procrastination as we delay starting tasks to avoid the possibility of failure. An example of fear of failure contributing to procrastination could be avoiding a challenging task because of concerns that it won’t be done correctly. An article provides evidence that fear of failure can contribute to procrastination
4. Lack of motivation
When we feel overwhelmed, we may also experience a lack of motivation to start tasks. This lack of motivation can lead to procrastination as we delay starting work. An example of lack of motivation contributing to procrastination could be spending a lot of time on social media or other distractions instead of starting a task. Motivation can impact procrastination.
How being overwhelmed at work make people emotionally exhausted
1. High workload
When individuals have too much work to handle, they may feel overwhelmed and emotionally exhausted as a result. They may also feel like they don’t have enough time to rest and recharge, which can exacerbate emotional exhaustion. An example of high workload contributing to emotional exhaustion could be a nurse working long hours during a pandemic and feeling physically and emotionally drained. An article provides evidence that workload is a significant predictor of emotional exhaustion.
2. Lack of control
When individuals feel like they don’t have control over their work or the resources they need to complete their work, they may feel overwhelmed and emotionally exhausted. An example of lack of control contributing to emotional exhaustion could be a project manager who doesn’t have the authority to make decisions that impact their project and feels helpless as a result.
An article provides evidence that lack of control is a significant predictor of emotional exhaustion.
3. Lack of support
When individuals feel like they don’t have the support they need from their colleagues, managers, or organization, they may feel overwhelmed and emotionally exhausted. They may also feel isolated and unsupported, which can contribute to emotional exhaustion. An example of lack of support contributing to emotional exhaustion could be a teacher who feels like they don’t have enough resources or support to effectively teach their students.
4. Work-family conflict
When individuals have conflicts between their work and family responsibilities, they may feel overwhelmed and emotionally exhausted as a result. They may also feel guilty or like they’re not doing a good enough job in either domain. An example of work-family conflict contributing to emotional exhaustion could be a parent who feels like they’re neglecting their children because they have to work long hours. An article provides evidence that work-family conflict is a significant predictor of emotional exhaustion.
Four different ways to emotionally manage being overwhelmed at work
1. Prioritize and Simplify Tasks
When feeling overwhelmed, it can be challenging to decide what to work on first. Prioritizing and simplifying tasks can help manage feelings of overwhelm and increase productivity. One effective way to prioritize tasks is to use the Eisenhower Matrix, which categorizes tasks into four quadrants based on their level of urgency and importance.
For example, a study published in the Journal of Management and Organization found that using the Eisenhower Matrix improved task prioritization and reduced procrastination among participants. This method is a useful tool to help individuals determine which tasks to focus on first and which tasks can wait .
2. Take Breaks
Taking breaks can help individuals feel refreshed and reduce stress when feeling overwhelmed. A study found that taking short breaks throughout the workday improved overall work engagement and productivity. Taking breaks can also help individuals avoid burnout.
3. Practice Mindfulness
Mindfulness is a powerful tool to manage stress and increase productivity. Mindfulness involves focusing on the present moment and accepting thoughts and feelings without judgment. Practicing mindfulness can help individuals manage feelings of overwhelm and increase focus.
For example, a study found that mindfulness-based interventions reduced perceived stress and burnout among healthcare professionals.
4. Ask for Help
When feeling overwhelmed, it can be challenging to ask for help. However, seeking support can be an effective way to manage stress and improve productivity. Asking for help can take many forms, such as delegating tasks to coworkers, seeking mentorship, or consulting with a mental health professional.A study found that seeking social support at work helped reduce stress and improve well-being among employees. Thus mentoring can improve employee well-being, career development, and job performance
Four different ways to emotionally manage being overwhelmed at work
1. Prioritize and Simplify Tasks
When feeling overwhelmed, it can be challenging to decide what to work on first. Prioritizing and simplifying tasks can help manage feelings of overwhelm and increase productivity. One effective way to prioritize tasks is to use the Eisenhower Matrix, which categorizes tasks into four quadrants based on their level of urgency and importance.
For example, a study published in the Journal of Management and Organization found that using the Eisenhower Matrix improved task prioritization and reduced procrastination among participants. This method is a useful tool to help individuals determine which tasks to focus on first and which tasks can wait .
2. Take Breaks
Taking breaks can help individuals feel refreshed and reduce stress when feeling overwhelmed. A study found that taking short breaks throughout the workday improved overall work engagement and productivity
Taking breaks can also help individuals avoid burnout. Taking breaks during the workday helps reduce exhaustion and increase work engagement among employees.
3. Practice Mindfulness
Mindfulness is a powerful tool to manage stress and increase productivity. Mindfulness involves focusing on the present moment and accepting thoughts and feelings without judgment. Practicing mindfulness can help individuals manage feelings of overwhelm and increase focus.
For example, a study published in the Journal for Nurses in Professional Development found that mindfulness-based interventions reduced perceived stress and burnout among healthcare professionals. Mindfulness increases creativity and reduces emotional exhaustion among employees.
4. Ask for Help
When feeling overwhelmed, it can be challenging to ask for help. However, seeking support can be an effective way to manage stress and improve productivity. Asking for help can take many forms, such as delegating tasks to coworkers, seeking mentorship, or consulting with a mental health professional. A study published in the Journal of European Review of Social Psychology found that seeking social support at work helped reduce stress and improve well-being among employees.
Frequently Asked Questions
Managing feeling overwhelmed when facing multiple deadlines involves prioritizing tasks, breaking them down into smaller steps, and scheduling time for each task. It can also be helpful to seek support from colleagues or a supervisor and to practice stress management techniques such as deep breathing or meditation.
Communicating to a supervisor that you are feeling overwhelmed involves approaching the conversation with a clear understanding of the issues and potential solutions. It is important to present specific examples of the workload and the impact it is having on job performance. It can also be helpful to suggest potential solutions and ask for support or resources to manage the workload.
Balancing multiple projects and deadlines involves prioritizing tasks, breaking them down into smaller steps, and scheduling time for each task. It is also important to communicate with colleagues or a supervisor about the workload and to delegate tasks when possible. Engaging in stress management techniques such as deep breathing or mindfulness can also help to manage feelings of overwhelm.
Strategies for managing overwhelm when working remotely include setting clear boundaries between work and personal time, practicing good time management and organization skills, and taking breaks to recharge. It can also be helpful to communicate with colleagues or a supervisor regularly and to seek support or resources when needed.
