How To Get Through Feeling Overwhelmed At Work With Tips

Does your job evoke more negative emotions than positive ones? Only some people love what they do. An increasing number of people feel overwhelmed at work, and recent statistics show that 46% of the working population is at risk of burnout.

Unfortunately, sometimes changing jobs or discussing solutions with your boss isn’t possible. So here are a few simple ways to survive your work day if you feel on edge. 

Plan to do something fun after work

Even though we spend most of our time at work, it doesn’t mean our job has to be our whole life. Do something enjoyable when you get home, such as watching a movie or catching up with a friend. Having something to look forward to can be a positive distraction when you’re overwhelmed: visualise yourself engaging in the planned activity to boost your mood instantly.

Be on good terms with your co-workers

If your job is demanding and makes you overwhelmed, feeling isolated doesn’t help. Having someone you can confide in when dealing with difficult emotions helps you release some of the stress and supports you. Plus, it’s nice to be able to vent once in a while, especially since it often makes you realise that other people go through the same struggles as you.

Find ways to make the workload feel less daunting

The key is finding a distraction that allows you to focus on working instead of focusing on how it makes you feel. For example, some people are more motivated to work when they listen to upbeat music, which translates into a more positive mood. Others choose to play a calming fan sound to stop getting distracted by the outside noise.

Improving your productivity by breaking your goals into smaller segments is also a good idea. If your to-do list is made of goals that involve many steps and take hours to complete, it’s no wonder you’re feeling overwhelmed. Think of how you can make things easier for yourself. For example, “Write an article by Friday” could become “Do the research, reach out to case studies, outline the article, write the first draft”. It seems a lot more doable, doesn’t it?

Be gentle with yourself

Even the most experienced workers sometimes make mistakes; it’s okay because nobody is perfect. Instead of dwelling on your shortcomings, try to focus on things you did well and remember always to congratulate yourself on success, no matter how small it might seem.

Have a self-care plan ready

Regardless of your job, you can always think of ways to keep your stress at bay when working. For example, if you have an office job, you should take advantage of breaks and let your mind rest by taking a short walk or listening to a guided meditation. You can also use breathing techniques to help you ease your anxiety when things become too much.

If you work in a fast-paced environment that doesn’t allow you to take frequent breaks, familiarise yourself with positive affirmations. Choose a few uplifting statements about yourself that you can repeat in front of the mirror daily, and think of them the next time you’re overwhelmed. Examples include: “I am good at what I do”, “I am good at dealing with challenges”, “I got this”.

Speak to a mental health professional

Some jobs are more demanding than others. For example, if you work in healthcare, it’s normal to feel overwhelmed and stressed. However, the nature of the job might not always be the main issue. If you find yourself on edge more days than not, it’s worth considering therapy. It can help you learn better coping skills and understand the causes of your burnout.