You're feeling overwhelmed at work. How can you take back control?

In identifying the sources, don't forget to look in the mirror, preferably with a trusted partner, to identify challenges that may be within your control to solve. Often, in moments when we feel overwhelmed, we put our heads down and power through. The challenge is doing so repeatedly without addressing the actual root cause of the problem is not sustainable. Take time to engage a trusted partner in reviewing commitments and obligations to identify areas where you may be able to take control by shifting how you approach your work. Even if the solutions that are identified feel small at first, that's fine. Just getting started and reclaiming control in some way will start the flywheel of momentum that will drive bigger changes over time.

Overwhelmed at work usually stems from thinking of everything that has to be done all at once. When viewed from this perspective anyone would feel that way. No matter how many tasks are required, you can only do one action at a time (Even if you're "multitasking" you can only do the one email, phone call, meeting, etc.). So, engage in Partializing: focus on the one action that you are conducting, give it your full attention and don't rush through it or distract yourself with thoughts of what comes next...you'll get to it after doing the current task. Learn a simple breathing relaxation technique to do while completing your task. Consistently practice these techniques and you'll greatly reduce your feeling of overwhelm.

Sometimes an inability to let go and delegate can contribute. This can happen when we believe that few would have our shared vision or sense of priority for a given task. Finding Colleagues who share this value and can contextualise a task within a bigger picture is key. An ability to give and take and an appreciation for a different approach helps.

In today's work culture many feel overwhelmed because there is an overload of tasks to be done. Sometimes employers have a strategy of assigning 110% work with the goal of getting as much out of you as possible. When you feel overwhelmed, it's because you're thinking of all the things that need to get done all at once. Instead, partialize. Pick one task at a time and focus on it. Do your best with that one task before considering what's next. Only after you've completed that one task do you move on. Practice relaxing breathing as you do this. Keep up this strategy and soon you will no longer feel overwhelmed!

It can be overwhelming when unable to identify the source of stress when there are many emotions taking place. Try blocking out time to list all of your thoughts and emotions in a brain-dump session. Ask AI to summarize the brain-dump content to organize, get deeper insights, and identify broader themes. Take it one step further and use AI to suggest strategies to improve stress levels in these specific areas. This approach hones in on deeper solutions by identifying general stress themes to you as an individual, rather than specific items, so that you may proactively be aware of and address stress triggers.

Stay focused on what you can do today. If today is still too overwhelming focus on what you can do in the next hour. If you need to make a list of to-dos limit it to 3 tasks at a time. Being able to check tasks off your list will help you to feel empowered and confident about making progress. Shortening your focus from the end goal to an immediate goal will help.

Stress occurs in the gap between reality and expectations. Many times we set unreasonable expectations for ourselves so we create our own stress, other times that comes from expectations from others. To reset and reduce the feeling of being overwhelmed, start by evaluating your own expectations and then ask if they are realistic. If not then make sure to adjust to where they are more realistic. Next seek feedback and ask others for their expectations, if they are also unreasonable then it is your responsibility to set appropriate expectations so that you are both on the same page. Once you have done this you will feel the stress and feeling of being overwhelmed recede.

What are you anticipating will happen? Worst case or best case scenario? You will tend to live into your expectations, because it is your dominating thought. Where attention goes...Energy flows! Are you taking time to create harmony between all 10 aspects of your life's vision? Remember there is No Balance, however there can be Harmony!

When I worked for others in fast paced industries I found being really honest about what I could accomplish in a day, week, month etc was really important. I also found saying ‘I can do all of these things but not in one day so can you let me know what is top priority’ was helpful for managing both mine and my bosses expectations. When we feel overwhelmed we tend to go into our fright, flight, freeze or faun response so that can translate as anxiety, stress or rage, procrastination or people pleasing. Delegation is your friend and can be really empowering when you are out ahead of your work load!

Stop the shame spiral. When you make a mistake, do you find yourself spiraling into despair? Do you allow this one mistake to remind you of all the areas that you have previously failed within your life? If so, you might be entering a shame spiral. This can start with a simple activity such as receiving a speeding ticket. This ticket reminds you of a time that you missed work, which reminds you of a failed relationship, which reminds you of the false belief that nobody loves you. Suddenly, the simple speeding ticket has spiraled you down into an area of mental despair. Allow yourself to be upset over the ticket but stop yourself from spiraling into low self-worth. Accidents and mistakes happen. Practice forgiveness and resilience.

Commit these steps to memory as your overwhelm toolkit and use them as needed... 1. Breathe. Deeply. Really Deeply. This will quickly drop your stress hormones and, as a result, slow your feelings of stress and bring calm in the midst of the overwhelm. 2. Narrow your focus to the present moment. Not everything on your list needs to be completed today, this week, or ever. Stop worrying about what you could do, should do, must do etc. Come back to ‘right now’. Step 3. Ask yourself this question: Of all the things I have to do, what one thing will help tomorrow to be easier than today? Do that thing.

Sometimes I will spend hours planning my week ahead to avoid overwhelm when things are going to be busy. Then, the week flows smoothly because I have identified my needs in advance and planned time for the things I value most. Overwhelm is sometimes just a lack of planning.

Create a detailed plan of action. We can Use tools like to-do lists, calendars, or project management software to organize the tasks and allocate time for each.

Remember this formula: Attitude creates Feelings Feelings determine Actions Actions create Results! So, it starts with training your Mindset.

In my experience a huge mind map is a great way you can get everything out of your head and onto the page. Organise into importance and time sensitivity. I tend to tackle one big task, one thing I don’t want to do and one or 2 small wins - our brain loves these and it helps us stay motivated.

First BREATHE then consider what is really in your control. Make a list of the top 3 things that are a must and do them first. Ask for help if possible. Anything that doesn't get done today really can be done tomorrow. In Europe they work to live, in America it seems we live to work. We have it backwards!

Based on my experience, exercising 3 times a week and walking a minimum of 5km helps to release muscle tension and stress, a good hot shower at night helps to relax the whole body, nutrition is something vital and fundamental to consume a high amount of fresh vegetables and fruits, with very good hydration during the day, having control over sleep routines as well as control over emotions helps to keep us healthy and optimal for the day to day.

It is better to talk to your senior or boss if you are feeling overwhelmed. There could be 10's of reasons for feeling stressed out. Even sometimes personal problems lead to burnout at work. It is better to discuss your workload or problem areas with your management. You can delegate some of your tasks to your junior to release some work pressure.

Your work is important but so is your mental health. Take time to prioritize your well-being so you can tackle your job effectively when you are at work.

Remember you don't have to do it all alone. You can communicate any concerns or seek support from colleagues or supervisors to lighten the load.

Prendre soin de soi, c'est un peu comme recharger ses batteries : ?a vous prépare à affronter efficacement tout ce qui vient. Quand vous êtes en forme, votre productivité et votre créativité au travail s'en ressentent vraiment. De plus, être équilibré émotionnellement vous aide à interagir de manière plus positive avec les autres, que ce soit professionnellement ou dans votre vie privée. Si les choses se compliquent, vous êtes aussi mieux armé pour y faire face et rebondir plus rapidement. Prendre soin de votre santé dès maintenant, c'est un investissement qui portera ses fruits à long terme en prévenant divers problèmes liés au stress. Et franchement, se sentir bien globalement, ?a n'a pas de prix.

Remembering that every day we will face new challenges as well as new challenges is important in these cases since the most important thing is that temple called Body, Mind, Soul and Spirit. We must know how to take care and keep ourselves aligned in order to give the best of ourselves to those we love and respect as well as to our work commitments.

Manage your state of mind. Remember "Overwhelm" is just a state of mind. Take a moment and create a list of "Ideal" States of mind. i.e.: Calm, Focused, Relaxed, Peaceful, Motivated, Enthusiastic, etc... Life is Choice and at any given moment you can choose to have a more resourceful state. LMK if you need some help or just share how this works for you.

Consider delegating tasks if possible, seeking support from colleagues or supervisors, and learning to say no to additional responsibilities when your plate is already full. It's important to communicate your boundaries and limitations effectively for your mental wellbeing.