What do you do if stress is overwhelming you during your internship?

The first thing is to define the stress... What are you actually stressing about? Are you anticipating the best case scenario? Is the stress actually "eustress" and acts as a positive motivator to ensure you do your best. or is it just debilitating "overwhelm" caused by anticipating the wrong future. If you are going to hallucinate the future... you might as well anticipate the best one... right! What do you really want? Why are you Interning at this in the first place? Start asking yourself more resourceful questions. "If you ask the "Wrong" questions... The answers do not matter!" - MS

Tómate un momento para identificar cómo el estrés está afectando tu desempe?o y bienestar. Reflexiona sobre los síntomas que experimentas, como ansiedad, cansancio o falta de concentración, y cómo estos están impactando tu trabajo y tu vida diaria. Habla con tu supervisor. Aborda el tema con tu supervisor o mentor de manera abierta y honesta. Explica cómo te sientes y discute posibles ajustes o recursos que puedan aliviar el estrés, como una carga de trabajo más manejable o el acceso a apoyo adicional. Establece una estrategia de autocuidado. Implementa técnicas de autocuidado para manejar el estrés, como tomar descansos regulares, practicar la meditación o el ejercicio, y mantener una rutina equilibrada.

Stress during internship can happen due to different reasons. One reason could be that we feel are capabilities aren't in line with the expectation. Second could be the work culture or pressure associated with the role. Regardless of the reason its important to first acknowledge the stress and then identify the trigger. Reflect if you need any support or guidance in the process of doing the job. Involve in meditation or grounding activities to help you feel calm and focused. Lastly focus on developing confidence in self as it helps build resilience.

So you're stressed and you know it. What are you going to do about it? In the high stressed state you are living in survival mode and flooded with cortisol. Trying to take good decisions while swimming in cortisol rarely leads to the decision being a good one which inadvertently adds to your stress levels. There is but one thing you can do, and it's about the only thing under your control as the external environment, triggering your stress, is not. You need to stop. Just stop and move away. Take yourself away from the thing that is driving your stress. Then breathe. Breathe low (into the belly) & slow for about 5 minutes. Your heart rate will drop, You will feel calmer and now your able to take the clear headed decision of what to do next.

Feeling overwhelmed during your internship? Here’s how to manage stress: Prioritize Self-Care: Take breaks and engage in activities that help you relax. Set Boundaries: Know your limits and communicate them. Stay Organized: Break tasks into smaller steps to manage your workload better. Seek Support: Don’t hesitate to reach out to colleagues or mentors for guidance and encouragement. Remember, internships are learning experiences, and it’s okay to ask for help

Habla con tu supervisor o mentor sobre cómo te sientes. Explica que el estrés está afectando tu rendimiento y bienestar. Es importante ser honesto para que puedan entender tu situación y buscar soluciones juntos. Solicita retroalimentación. Pide a tu supervisor comentarios constructivos sobre tu trabajo. Esto te permitirá identificar áreas de mejora y reducir la presión al enfocarte en lo que puedes controlar y mejorar. Establece un plan de acción. Trabaja con tu supervisor para crear un plan que incluya ajustes en tu carga de trabajo o recursos adicionales. Asegúrate de incluir tiempo para descansar y recuperarte, lo cual es clave para mantener un equilibrio saludable.

Open communication which is a means of emotional ventilation, coupled with, seeking and accepting support should indeed go hand in hand following the acknowledgement of stress in any situation. They are part of the deliberate problem solving strategies in stress management rather than mere emotional reaction which often aggravate the stressful situation.

It’s common to be overwhelmed by task load during internship. Acknowledge your stress level and share your problem with your colleagues and supervisor. Open communication is a vital part to solve your problem. Good communication will most probably solve your problem.

In my experience, open communication is particularly important if you feel overwhelmed during your internship. If the stress becomes too great, you should not hesitate to discuss the workload with your supervisor or mentor. An example would be when several tasks are due at the same time and deadlines are approaching; it is helpful to address this situation openly. The line manager can offer guidance, adjust responsibilities or provide additional support. Seeking help early is better than struggling in silence and risking burnout. Open communication can help to manage stress and promote a sustainable way of working.

Talk to your supervisor or colleagues about your workload and stress levels. Open communication can lead to adjustments and support.

Evalúa todas las tareas y proyectos en los que estás trabajando y clasifícalos según su urgencia e importancia. Esto te ayudará a concentrarte en lo que realmente necesita tu atención inmediata y a reducir la sensación de estar abrumado. Divide el trabajo en partes manejables. En lugar de enfrentar un gran proyecto de una sola vez, divídelo en tareas más peque?as y alcanzables. Completar cada una de estas tareas te dará una sensación de logro y hará que el trabajo parezca menos abrumador. Establece plazos realistas. Asigna tiempos específicos para cada tarea y adhiérete a estos plazos. Esto te permitirá gestionar mejor tu tiempo y reducir el estrés asociado con los plazos ajustados.

Take a few minutes and step away from the stress and connect with a Moment of Nurturance. Recall a time in your life when you felt supported, loved, cared for and/or safe. This moment may include a loving word or a hug from a friend, partner or family member. It may be the greeting of a wagging tail from your dog when you get in from work, or your cat rubbing against your leg to show affection and connection. It may also be a memory of a walk on the beach. Any moment in your life when you felt safe and/or cared for. Notice how your body feels after recalling this moment. Take several slow gently breaths as you recall this moment.

In my experience, it is particularly important to prioritize a mountain of tasks during an internship. For example, if several projects are due at the same time and stress is mounting, it helps to differentiate between the urgent and important tasks and work on these first. Perhaps there is a presentation coming up that has top priority, while less time-critical tasks can be completed later. Often an overwhelming amount of tasks only seems so stressful because it is disorganized. By prioritizing effectively, you can create a clear, manageable schedule, reduce stress and increase productivity. A structured approach creates order and a sense of control, which makes it easier to deal with demands.

Organize your tasks by importance and deadlines. Focus on completing high-priority items first to manage your workload more effectively.

Je suis persuadé qu'une bonne organisation de son travail commence tout d'abord sur les taches du quotidien. Plus vous séquencer votre rythme à la maison, dans votre jardin, en vacances, etc.. et trouver des tips pour gagner du temps sur les corvées du quotidien, le rangement, les courses, etc... Plus vous aurez de facilité à organiser vos taches au travail, et les prioriser.

- During a particularly stressful project that was my thesis , I started taking short walks around the block every couple of hours. These breaks helped clear my mind and reduced feelings of being overwhelmed. - At my previous job, I set an alarm to remind myself to step away from my desk every 90 minutes. Even a few minutes of deep breathing exercises or stretching made a significant difference in my stress levels. - I encouraged my team to take regular breaks by scheduling short "pause and reflect" sessions during our meetings. This allowed everyone to reset their minds and return to work more focused. - One afternoon, feeling particularly drained, I decided to spend ten minutes meditating. This brief pause helped me regain my composure

Step away from your work for a few minutes. This could be a short walk, a quick meditation, or simply some deep breathing. Taking a break helps reset your mind and reduce immediate stress levels.

Asegúrate de hacer pausas cortas durante el día para despejar la mente y reducir el estrés. Un breve descanso puede ayudarte a recuperar energía y mantener la concentración en tus tareas. Realiza actividades relajantes. Durante tus descansos, haz algo que te relaje, como dar una caminata, escuchar música o practicar respiración profunda. Estas actividades pueden ayudarte a desconectar del trabajo y disminuir la sensación de agobio. Mantén una rutina equilibrada. Establece un horario regular para tus descansos y asegúrate de respetarlo. Esto no solo mejora tu bienestar general, sino que también previene el agotamiento y te mantiene más productivo.

Ensure you take regular breaks to recharge. Short breaks can help you stay focused and reduce stress. Walk some steps, stand for 5 to 10 minutes, blink eyes etc.

Quand le stress devient intense, faire une pause peut faire toute la différence. S’éloigner du travail pendant quelques minutes, que ce soit pour une courte promenade ou simplement pour respirer profondément, permet de réinitialiser votre esprit. Ces moments de détente sont essentiels pour éviter d’être submergé. Ils ne sont pas un luxe, mais une nécessité pour travailler de manière plus efficace et intelligente. Alors, prenez l’habitude de vous ressourcer régulièrement pour maintenir un équilibre sain tout au long de votre stage.

My first internship was exhilarating, but the overwhelming newness sparked doubt. Amidst the stress, I made a choice that became my anchor: compassion. It helped me see challenges as opportunities for growth, not threats. Ask: What can I learn from this? Keeping the focus on the present, reduces worries about the future. A mentor was invaluable, to help me decode and navigate professional norms. The best advice? Prioritizing quality by learning to say no – a radical act of self-care in a hustle culture. It helped me thrive in a way that felt authentic and sustainable. And if stress is chronic, it may be a sign of a poor fit. It's okay to consider other opportunities.

Asegúrate de integrar prácticas de autocuidado en tu rutina diaria, como una alimentación balanceada, ejercicio regular y descanso adecuado. Estas actividades pueden ayudarte a manejar el estrés y mantener un equilibrio saludable durante tu pasantía. Dedica tiempo a actividades que disfrutes. Incluye en tu agenda tiempo para hobbies y actividades que te relajen y te hagan sentir bien. Ya sea leer, practicar un deporte o simplemente pasar tiempo con amigos y familiares, estas actividades pueden ser una excelente manera de reducir el estrés. Establece límites claros. Define y respeta tus límites para evitar el agotamiento. Asegúrate de no sobrecargar tu agenda y de asignar tiempo para el descanso y la relajación.

Prendre soin de vous est crucial pour gérer le stress. Assurez-vous de bien dormir, de manger équilibré et de bouger régulièrement. Ces habitudes renforcent votre résistance au stress. Intégrez également des pratiques comme la méditation ou la pleine conscience pour garder un esprit serein et concentré pendant votre stage. Un corps et un esprit bien entretenus sont vos meilleurs alliés pour surmonter les défis.

Engage in activities that help you relax and unwind, such as exercise, meditation, or hobbies. Taking care of your physical and mental health is crucial.

Sleeping well and eating well are fundamental parts of good stabilization before stressful situations. Planning quality time with family and friends also helps the body relax and tolerate certain conditions.

If the stress feels too much, I would definitely seek support from a counselor or mentor. Sometimes, just having someone to talk to can provide clarity and help me build resilience. Ultimately, stress is a part of the process, but by managing it thoughtfully, I know I can navigate it and come out stronger.

Don’t hesitate to seek help from a mentor, counselor, or peers. They can offer advice, encouragement, and different perspectives on managing stress.

Uma das quest?es que as empresas mais descuram nos processos de estágio é a figura do conselheiro "extra", pois normalmente circunscrevem o seu compromisso com o estagiário às figuras do orientador no local e, caso seja um estágio académico, ao orientador da institui??o. Mas, tal como os restantes colaboradores da empresa, também o estagiário poderá precisar de abordar quest?es relacionadas com a sua própria adapta??o a estas figuras. Daí que, à semelhan?a dos restantes colaboradores, seja pertinente que também o estagiário saiba que tem, no departamento de Recursos Humanos, uma figura de apoio secundária, mas presente e disponível.

One of the best ways to practice self care is to nourish yourself. While working on mental health is important, its equally importamt to look after your physical being by including exercise and eating a well balanced diet which also includes the right supplements and superfoods under professional guidance. A right combination of macro and micro nutrients can help improve an individual’s health quotient.

In my experience, it is important not to underestimate the value of support from friends, family or professional counselors when the stress of an internship becomes overwhelming. Talking about experiences and feelings can provide relief and offer new perspectives. Friends and family can provide comfort and encouragement as empathetic listeners, while professional counselors can offer specific stress management strategies. Asking for support shows strength and a desire to move forward, not weakness. These conversations help to relieve emotional pressure and find effective coping strategies.