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Last updated on 2024年6月28日

Feeling overwhelmed at work?

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Feeling overwhelmed at work is a common experience, especially when your to-do list seems endless and the hours in the day are never enough. It's not just about managing time; it's about managing emotions too. Emotional intelligence (EI) is the ability to understand and manage your own emotions, as well as recognize and influence the emotions of others. It's a valuable skill in the workplace because it can help you navigate stress, communicate effectively, and collaborate with colleagues. By harnessing EI, you can transform overwhelming feelings into productive energy.

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Amirhesam Ghafoori

After-sales service network manager
欧罗安

邻技公司，总理（领导顾问）
Oliwia Gogolewska

Fearless Project Manager | Operations | ?? Emotional Intelligence | Human Relations | Human-Centric Leadership ??

1 Recognize Triggers

Recognizing what triggers your feeling of being overwhelmed is the first step toward regaining control. These triggers could be specific tasks, looming deadlines, or interpersonal conflicts. Take a moment to reflect on past instances when you felt swamped. Identifying patterns can help you anticipate and prepare for these situations in the future. With this awareness, you can start to develop strategies to address the triggers before they lead to stress.

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欧罗安

邻技公司，总理（领导顾问）
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Awareness is key to identifying triggers. In emotional intelligence we emphasize self awareness, and one practices that helps a lot here is mindfulness. If you haven't discovered the power of sitting quietly or practicing mindfulness, it is a powerful thing to do regularly. Another part of awareness is situational awareness. What is going on with the people and dynamics around you? Triggers are fired inside of you, but they can also be subconscious responses to things happening around you. Learn your triggers, then work on breaking the automatic patterns that make a trigger fire off an unwanted response in you.

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Kimberly Parry

Banish Burnout with Style | Leadership Development and Personal Branding | Your Real Life Fairy Godmother? | TEDx Speaker | Certified Master Professional Coach and Certified Personal Stylist
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Overwhelm can come from a lot of different sources. It can be from actual workload, where you literally have more to-do items on your list than you can accomplish; it can come from personal stressors that are compounding and affecting your work; sometimes overwhelm can be a result of mindset blocks that have more simple solutions. Because there's a myriad of sources for overwhelm, identifying the core source of the problem is the first step to managing it. A lot of times when we feel overwhelmed, we'll distract ourselves by focusing on smaller, outlying issues rather than addressing the root of the problem--which leads to more overwhelm. If you're struggling to identify the source, getting a coach or other outside perspective can help.

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2 Set Priorities

When everything feels important, nothing truly is. Setting priorities is crucial to managing workload effectively . Determine which tasks are urgent and which can wait. Consider deadlines, the impact of the task on your goals, and the consequences of not completing it on time. This approach not only helps you focus on what's most important but also gives you a clearer roadmap for your day-to-day activities, reducing the feeling of being overwhelmed.

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Oliwia Gogolewska

Fearless Project Manager | Operations | ?? Emotional Intelligence | Human Relations | Human-Centric Leadership ??
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Feeling overwhelmed at work is something many of us face, but you can regain control and prevent burnout by effectively setting priorities. Here’s how: Make a To-Do List: Write down all your tasks to gain clarity and stay organized. Categorize Tasks: Use the Eisenhower Matrix to prioritize by urgency and importance. Break Down Big Tasks: Turn daunting tasks into manageable steps. Delegate: Empower your team by sharing tasks when possible. Take control of your workload with these strategies. By prioritizing effectively, you'll boost your productivity and protect your emotional well-being.

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3 Take Breaks

Counterintuitive as it may seem, taking regular breaks can significantly improve your ability to cope with a heavy workload. Short, frequent pauses from work allow your mind to rest and reset, leading to increased productivity and a reduction in stress levels. Use this time to step away from your desk, practice deep breathing , or engage in a brief walk. These breaks are not time wasted—they're an investment in your mental well-being and work performance.

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4 Communicate Openly

Open communication with your colleagues and supervisors can greatly alleviate feelings of being overwhelmed. Share your concerns about workload and deadlines—chances are, you're not alone in how you feel. By discussing your situation, you might find support, advice, or even practical help to manage your tasks. Remember that expressing vulnerability is not a weakness; it's a form of emotional honesty that can foster stronger workplace relationships and collaboration.

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5 Delegate Tasks

Delegation is a key aspect of workload management that relies on trust and the ability to let go of control. If you have too much on your plate, consider which tasks can be handed off to others. This not only lightens your load but also empowers your colleagues by giving them opportunities to contribute and grow. Delegating effectively requires clear communication about expectations and outcomes, ensuring that everyone is on the same page.

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6 Reflect Daily

End each day with a moment of reflection . Consider what you accomplished, what challenges you faced, and how you felt throughout the day. This daily practice helps you process your experiences, learn from them, and plan for a more manageable tomorrow. Reflection fosters self-awareness, a core component of emotional intelligence, and can lead to personal growth and improved coping strategies for when work gets overwhelming.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Amirhesam Ghafoori

After-sales service network manager
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Seek Support: Don't hesitate to reach out to your manager, colleagues, or HR department for support when you are feeling overwhelmed. Discuss your challenges openly and explore potential solutions or adjustments to your workload that can help alleviate stress. Self-Care Routine: Prioritize self-care practices, such as exercise, mindfulness, adequate sleep, and healthy eating, to support your overall well-being and resilience in the face of work-related stress. Taking care of your physical and mental health is essential for managing overwhelm effectively. -Time Management -Learn to Say No -Professional Development -Work Environment -Seek Balance

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Feeling overwhelmed at work?

1

2

3

4

5

6

7

1 Recognize Triggers

2 Set Priorities

3 Take Breaks

4 Communicate Openly

5 Delegate Tasks

6 Reflect Daily

7 Here’s what else to consider

Emotional Intelligence

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Feeling overwhelmed at work?

1

2

3

4

5

6

7

1 Recognize Triggers

2 Set Priorities

3 Take Breaks

4 Communicate Openly

5 Delegate Tasks

6 Reflect Daily

7 Here’s what else to consider

Emotional Intelligence

给文章评分

感谢您的反馈

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