Feeling Overwhelmed at Work-Lead Yourself First

Overwhelmed at Work? Here’s How to Lead Yourself First

A few weeks ago, I found myself completely stuck in a spiral of overwhelm.

It was mid-afternoon, and I was at my desk, staring at an impossible to-do list—unfinished projects, urgent emails, and a marketing strategy that I need to create....and nothing was happening.

My chest was tight. My brain kept whispering, You’ll never catch up. Everyone else has it together. You’re falling behind.

I had been sitting there, frozen, for 25 minutes. Not making progress. Not thinking strategically. Just stuck in the weight of too much.

And here’s the thing—this wasn’t just about getting work done.

As someone leveling up into leadership, the pressure isn’t just about completing tasks anymore. It’s about making decisions, influencing others, setting the pace for your team.

But when you’re overwhelmed, your ability to lead—to think clearly, to communicate effectively, to show up with confidence—starts to shut down.

So, if you’re aiming for leadership, managing overwhelm isn’t just about productivity. It’s about how you show up when things get hard.

Here’s how to reset, refocus, and step back into leadership mode—even when you feel completely stuck.

1?? Shrink the moment, regain control.

When you’re overwhelmed, everything feels urgent. Every email, every meeting, every request. It’s easy to get lost in the chaos.

Instead of trying to tackle everything, focus on just one next step.

? If your inbox is overwhelming: Answer just one email. ? If you’re stuck on a project: Write the first sentence. ? If you’re lost in a fast-paced meeting: Write down one thought, even if you don’t say it yet.

I even talk myself through these moments: "Okay, I’m going to open the document. I’m going to write one line. That’s it."

Why does this work? Because leaders don’t let stress dictate their actions. They train themselves to take control of the next step—even when things feel chaotic.

2?? Set boundaries like a leader.

One of the biggest shifts from high performer to leader is recognizing that your time and energy are valuable—and it’s your job to protect them.

If you’re overwhelmed because everyone keeps handing you more work, more decisions, more problems… pause. Lead by setting clear boundaries.

? When someone piles on more work: "I’m at capacity right now, but I can revisit this next week."

? When a meeting is going off-track and wasting time: "Let’s refocus on the main priority so we can use this time effectively."

? When you need space to think before responding: "I want to give this the right level of thought. Let me get back to you in an hour."

Strong leaders don’t say yes to everything. They manage expectations and create space for strategic thinking.

3?? Regulate your emotions—because leadership is energy management.

Overwhelm isn’t just in your head—it’s in your body, too. When you’re tense, your breathing gets shallow, your brain moves into survival mode, and suddenly, everything feels bigger than it is.

A great leader’s job isn’t just to manage tasks—it’s to manage their energy.

Try this when you feel the pressure rising:

? Take a slow, deep breath before responding to anything stressful. ? Place a hand over your heart and remind yourself: You’ve got this. ? Stretch, stand, or walk between meetings—even just for 30 seconds.

These micro-moments of self-regulation will change how you show up. Because when you learn to calm your own nervous system, you show up stronger, clearer, and more confident—which is exactly what great leaders do.

Leading Through Overwhelm

You don’t become a leader after you figure out how to manage stress.

You become a leader by managing stress well, right now.

Because leadership isn’t about having all the answers or doing more than everyone else. It’s about being the person who can hold steady, think clearly, and create space for the right decisions—even under pressure.

So next time you feel overwhelmed, remember: ? Shrink the moment—focus on one step. ? Set boundaries—own your time. ? Regulate your energy—because your presence matters.

Which one of these strategies do you need most right now? Drop a comment—I’d love to hear from you!