What do you do if you feel overwhelmed in a high-pressure work environment?

In my experience, I have found that taking scheduled short and long breaks (like Pomodoro) provides me with more stamina and regulation than if not. When I am feeling overwhelmed by something, I try to remove myself from the situation for a few minutes to re-regulate. If that is not possible, then making that happen in my free time at lunch or after work works well too.

What I found most helpful is "Open Communication" and don't wait for a burnout or an outburst. Below is what I experienced: 1. Prioritize tasks: Assess the urgency and importance of each task. Focus on completing high-priority tasks first to alleviate immediate pressure and regain a sense of control. 2. Delegate and collaborate: Identify tasks that can be delegated to foster a sense of shared responsibility and teamwork. Don't hesitate to reach out for guidance or assistance when needed. 3. Take breaks and manage stress to maintain productivity and well-being. 4. Communicate with your supervisor/leader: If feeling overwhelmed persists, communicate openly with your supervisor about your workload and any challenges you're facing.

The first step to solving a problem is recognizing there is one. This is such a great quote, I always use it, because it applies to almost all the issues and challenges you will face in all aspects of life. Identifying your triggers is not easy, but you have to be self-aware first. Pay attention to your thoughts, emotions, physical sensations (heartbeat, physical pain sweating, nausea, vomiting, shivers, etc.), and reactions. Notice when you start to feel low-esteemed, stressed, anxious, angry, frustrated, or overwhelmed, and you can write them down. What was the situation when you felt it? Who or what are you engaged with? Has this happened before? Writing down your thoughts and triggers can help - visually and emotionally.

Dê um tempo a si mesmo: reserve um momento do seu dia para fazer algo que te dê prazer e relaxamento. Pode ser uma atividade física, uma leitura, um filme, um hobby ou qualquer outra coisa que te fa?a bem. Isso pode ajudar a aliviar a tens?o e a recarregar as energias

Know thyself and that is half the battle. It's amazing how many people don't realise that they are stressed and the impact that has on them and those around them. Once identified, best to try and calm yourself down before you go into problem solving mode. Allowing yourself space and time to vent, unwind and regroup is important (we are all human after all). This may require the help of a close confidant or some release mechanisms. If deadlines are urgent find a way to minimise the stress and a plan for getting the task done. If you have time, identify ways to eliminate the stress and certainly make sure you take steps so that you don't find yourself in similar situations in the future

A gest?o das emo??es é a principal competência de um líder de alto desempenho. Ela permite autoconhecimento e ajuda no relacionamento com a equipe. Quando você se conhece bem e conhece o time que lidera é possível delegar tarefas e evitar ficar sobrecarregado. Delegar sem “delargar” proporciona o crescimento do time e alivia o líder do acúmulo de atividades, possibilitando que se concentre no que realmente importa.

Acknowledge your emotions and identify pressure causes. Prioritize tasks according to their urgency and importance, breaking them down into manageable steps. Personally, I aim to leave work stress at the office and unwind at home by enjoying activities like music, podcasts, or family time. This recharge enables me to tackle work with a clear mind, solving problems efficiently and thinking strategically as needed. During stressful work moments, I take brief breaks to reflect, often looking at positive reminders like my journal or family photos. Maintain a balanced approach to tasks to prevent pressure from affecting interactions with colleagues. Consistent mentoring sets a positive example, aiding them in navigating challenges efficiently.

One thing I've found helpful is a simple breathing technique. Inhaling through the nose, maybe even lifting the shoulders a bit. Exhaling through relaxed pursed lips as if you are blowing through a straw, relaxing shoulders, face muscles, but not slouching. Try to lengthen the inhales and exhales. Try to do four rounds. Then relax and close the eyes for just a bit. Then after you open your eyes, then you're in a better position to act. Do this everyday and maybe the overwhelm slows down.

A inteligência emocional é a capacidade de reconhecer, entender e gerenciar as próprias emo??es e as dos outros. Ela envolve quatro habilidades principais: autoconsciência, autogest?o, consciência social e gest?o de relacionamentos. As pessoas que têm inteligência emocional geralmente s?o mais capazes de lidar com o estresse, resolver conflitos, trabalhar em equipe, liderar, comunicar e se adaptar a mudan?as.

Firstly identify what caused those feelings of overwhelm: is it the direct manager, your co-workers not putting in the work and effort, the environment, the deadlines or could it be your own lack of motivation? Next, try to find ways to address the exact problem. For e.g,schedule a one-to-one meeting with your manager or co-workers, to explain the issue. If it's about the environment, find ways to cancel out the stress by using breathing techniques and mindfulness. Do not overthink. And remember that you can only do your best.

In my experience, spending five minutes in listing down, understanding and prioritizing your tasks will help. Things which needs immediate and specific attention can be looked into. Things which can be delegated should be decided as early as possible. Taking help from your peers for completing certain tasks can save time. Activities which has contribution from multiple people should be planned early.

Make sure that the tasks you have on the table are YOUR tasks and not something you have taken on from others. Make sure that the priorities you have set are YOUR priorities, not other people's priorities pushed over to you. Sometimes we tend to compensate for other people's lack of prioritizing skills. Constantly evaluate your tasks and see what is necessary and what is not useful any more. That's what you can think to eliminate, or use some automatization tool to do it faster and better, or delegate.

Prioritize Tasks: Assess your workload and identify the most important tasks that need to be completed. Prioritize your tasks based on urgency and importance, and focus on tackling one task at a time. Break larger tasks into smaller, more manageable steps to make them feel less overwhelming.

A matriz de prioriza??o: é uma ferramenta que ajuda a classificar as tarefas em quatro categorias, de acordo com seu impacto e esfor?o. As categorias s?o: rápida vitória, grande projeto, preenchimento e desperdício de tempo. A ideia é focar nas tarefas que trazem mais benefícios com menos esfor?o, e evitar as que consomem muito tempo e energia sem trazer resultados. A lista de tarefas SMART: é uma ferramenta que ajuda a definir as tarefas de forma específica, mensurável, alcan?ável, relevante e temporal. A ideia é tornar as tarefas mais claras, realistas e motivadoras, e evitar a ambiguidade e a frustra??o.

Identifique as atividades mais importantes e urgentes e concentre sua energia nelas. Aprenda a delegar ou adiar tarefas menos críticas para evitar sobrecarregar-se ainda mais.

Seja mensurável: ao definir sua meta, estabele?a critérios objetivos e quantificáveis para medir seu progresso e seu sucesso. Use números, datas, porcentagens ou outros indicadores que possam te mostrar se você está no caminho certo ou n?o. Seja alcan?ável: ao definir sua meta, considere sua capacidade, seus recursos e seu contexto. N?o se proponha a fazer algo que esteja além do seu alcance ou que dependa de fatores que você n?o pode controlar. Escolha uma meta que seja desafiadora, mas n?o impossível.

Defina objetivos alcan?áveis e mensuráveis, evitando sobrecarregar-se com expectativas irrealistas. Divida grandes projetos em etapas menores e comemore as conquistas ao longo do caminho.

Procure um profissional: se você sentir que a sobrecarga está afetando sua saúde mental ou física, ou que você precisa de um acompanhamento mais especializado, n?o hesite em procurar um profissional qualificado, como um psicólogo, um psiquiatra, um médico ou um coach. Eles podem te oferecer um tratamento adequado, uma orienta??o personalizada e uma escuta ativa e empática. Use aplicativos ou plataformas de apoio: se você preferir uma forma mais prática ou an?nima de buscar apoio, você pode usar aplicativos ou plataformas de apoio que oferecem servi?os como chat, chamada, vídeo ou mensagem de voz com profissionais ou voluntários treinados para te ouvir e te aconselhar. Alguns exemplos s?o o CVV, o Zenklub, o FalaFreud e o 7 Cups.

N?o hesite em pedir ajuda quando necessário. Converse com colegas, supervisores ou profissionais de recursos humanos sobre suas preocupa??es e busque solu??es em conjunto.

In a high-performance environment, finding time for self-care can be (imposible) challenging, but it's essential to have an escape valve. Choosing a sport is your best option, because it's during these intense times that bad habits become more attractive and tempting.

Remember that self care looks different for everyone, so it is important to identify activities that resonate with you personally. Finding time for self-care amidst a busy schedule may require intentional planning and boundary settings. But the benefits are well worth the effort. Making self care a priority you equips yourself with the resources and resilience needed to navigate life’s challenges with greater ease and balance

Reserve tempo para atividades que promovam seu bem-estar físico e mental, como exercícios, hobbies ou momentos de lazer. Cuide da sua saúde, durma bem e mantenha uma alimenta??o equilibrada.

A sobrecarga em ambiente de trabalho acontece, quando temos responsabilidades mal distribuídas, colaboradores fazendo a sua parte mais a do amiguinho, onde o gerente precisa descer um degrau e atuar como coordenador entre outros exemplos. Em equipe de alta performance, o senso de dono, a transparência e o coletivo andam juntos. Todos sabem que suas atividades s?o de suma importancia para a negócio, n?o temos ninguém querendo aparecer mais que o outro, cada um age com autonomia e entrega o resultado pois conhece bem sua responsabilidade na engrenagem, tem suas metas claras e sabe onde quer chegar, SEMPRE SENDO éTICO E SEM PASSAR POR CIMA DE NINGUéM.

Here're what have worked for me: - Write down list of things that's bothering, if possible in the order of severity of impact - Mark the triggers which can be controlled, strike off the one(s) which can not be - Write down the possible ways you think such triggers can be handled - Every time the uncontrollable trigger hits, remind yourself that it's neither 'personal' nor it has relevance outside the situation, such situations are always short-lived - Pat on your back each time you could deliver what's best under such high-pressured environment against all odds, even if no-one appreciates do it to yourself - Having a me-time and pursuing hobbies/academics outside work is important that gives room to de-stress -Love yourself for who you are.

Work on your self-awareness so that you are able to bring to the surface the fact that (almost) nothing is personal. Then pause to refocus and finally break down tasks into microgoals. It's about putting one foot in front of the other and doing it consistently. When you see the first fruits of your labor coming to life, it will motivate you and assure you that all the effort hasn't been in vain. Just do it gradually.

We all have to be clear about what we want. The first question we ask ourselves is, "Do I want high-pressure work environments and Why?" If someone is overwhelmed in a high-pressure environment, they don't (keyword) NEED to be there. People who are self-aware and love themselves will find that Peace is their purpose over committing to circumstances that do not match their Peace. Life is simple. Being "overwhelmed" is optional.

Use proactive coping strategies. If feeling overwhelmed in a high-pressure work environment, it’s essential to embrace proactive coping strategies. One approach is to implement time management techniques like the Pomodoro Technique, breaking tasks into manageable intervals with short breaks. Additionally, practicing mindfulness or deep breathing exercises can help alleviate stress in the moment. Furthermore, consider delegating tasks or renegotiating deadlines if feasible. Remember, it’s crucial to communicate openly with supervisors or colleagues about workload concerns to find collaborative solutions.

Focus your energy on finding solutions and avoid wasting time pointing fingers or making excuses.No matter how tough it gets, never take it personally. Remember, it's about the company, not about you.