Overwhelmed at work – what now?
Do you know that feeling when the daily grind becomes too much? Those moments when the ground is briefly pulled from beneath your feet and you don't know what to hold on to? Perhaps such moments occur only rarely, or perhaps they are more frequent at present. The reasons for this can be varied – in this article, we take a closer look.
The consequences of being overwhelmed at work should not be underestimated: not only your well-being, but also your productivity and even your health can suffer. That is why it is all the more important that you are here and addressing this topic. Let’s dive in.
In today's fast-paced and competitive working world, it is not uncommon for overstrain to occur in the workplace. When job demands exceed an individual's capacity, this leads to negative stress, reduced productivity, and potentially even burnout. In this article, we look at symptoms and warning signs, possible causes of being overwhelmed at work, and helpful strategies for a professional approach.
Symptoms of being overwhelmed at work
You often feel tired.
A general feeling of fatigue is the most common symptom of work fatigue, which can be traced back to being overwhelmed – or even underwhelmed – in the job. Those affected feel exhausted, lack energy, and have difficulty concentrating.
Focus is difficult for you.
Being overwhelmed at work can impair the ability to concentrate and complete tasks. During such phases, we may have difficulty listening or speaking with focus and attention, or remembering important information.
You suffer from muscle pain.
Being overwhelmed at work can lead to excessive negative stress, which we also feel physically: we are frequently tense and, after a long period, may also suffer from muscle pain. Pain in the neck, shoulders, back, and extremities can also result from poor posture or improper ergonomics.
You suffer from sleep problems.
When we are overwhelmed, we try to regain control of the situation. This can result in hours of brooding, which often does not stop at night. Your sleep may be affected as a result. Do you have trouble falling asleep or do you wake up frequently during the night? Then it is worth looking into the possible triggers and causes of being overwhelmed at work to find a solution.
Causes of excessive strain
Physical causes of overstrain
-
Lack of movement: A lack of regular physical activity can contribute to work fatigue. During a working day, we often sit for too long, which can negatively affect our circulation and make it harder to reduce negative stress.
-
Poor posture and ergonomics: How are you sitting at your desk? Incorrect ergonomics can cause fatigue and muscle pain. Furthermore, it can lead to long-term postural problems and associated pain.
-
Unbalanced diet: An unbalanced diet directly affects our energy levels and thus our susceptibility to strain. People who do not eat a balanced diet can become tired due to a lack of essential nutrients.
Task-related causes of overstrain
-
Constant attention:
One cause of being overwhelmed at work can be that our task requires us to be "constantly" attentive. If it is necessary to work with high concentration over long periods and often reactively (in reaction to and dependence on colleagues), restful phases are missing – for example, where something predictable can be processed in peace or a concept can be created in spaces for creative processes.
-
Feeling of having no control over the workload:
Doing too much work in too short a time can be overwhelming and exhausting. A primary cause of being overwhelmed at work is the feeling of having no control over the workload. There are too many tasks, too little time, and we feel we have too little influence – that is our perception. The point at which this feeling arises varies greatly from person to person, as various factors play a role: how much new information we are dealing with, how many dependencies must be considered, to what extent our own opinion counts, which existing skills we can rely on, and how much time we are given (keyword: deadlines).
Collaboration with others as a cause of overstrain
The relationship aspect should also not be underestimated as a cause of being overwhelmed at work. Examples include:
-
Lack of communication and unclear expectations:
If it is not clear where your responsibility begins and ends, this can lead to inner tension and uncertainty. If this is coupled with a feeling that colleagues or managers might expect something different from what you are delivering, this lack of clarity can contribute to a feeling of being overwhelmed.
-
Lack of support and feedback, lack of appreciation:
"What contribution am I making with my work?" Would you like this question answered more clearly? When appreciation and general feedback from colleagues and managers are lacking, it can be difficult to feel your own self-efficacy. This, in turn, often contributes to job dissatisfaction and even overstrain.
-
Conflicts and a poor working atmosphere:
Disagreements, differences of opinion, and a strained working atmosphere often lead to lower resilience. If we are preoccupied with brooding because we are internally trying to resolve conflicts, this can contribute to overstrain just as much as strong negative emotions from colleagues or managers, which particularly sensitive people feel strongly.
In summary, constant attention, a high degree of reactive working, the feeling of having no control over the workload, and stressful collaboration with others can lead to negative stress. In many working cultures, this is seen as a "normal" part of daily work. What effects it can have and why it is important to distinguish between different types of stress is highlighted in the next section.
Stress – what types are there?
Stress is an everyday phenomenon that occurs in various forms and degrees. It can have both positive and negative effects on our physical and mental health. What types of stress are there?
Acute Stress
Acute stress occurs when we are exposed to an immediate threat, such as an accident. Our body reacts to this stress by rapidly releasing hormones like adrenaline and cortisol to help us act quickly. Acute stress can have both positive and negative effects. On the one hand, it gives us the energy to act quickly and effectively; on the other hand, it can also trigger anxiety and panic. To cope with acute stress, it can be helpful to take deep breaths and think rationally.
Chronic Stress
Chronic stress occurs when we are exposed to long-term strain, such as dealing with poor working conditions or difficult relationships. Unlike acute stress, chronic stress can have long-term effects on our health. It can lead to sleep disorders, depression, anxiety states, and other physical complaints such as high blood pressure and heart disease. To cope with chronic stress, it is important to identify the causes and develop strategies to deal with them. These include, for example, mindfulness training (e.g. MBSR) or yoga and meditation.
Post-traumatic Stress
Post-traumatic stress occurs when we have experienced a traumatic event, such as an assault, an accident, or a loss. It can lead to severe symptoms such as flashbacks, nightmares, anxiety states, and depression. To cope with post-traumatic stress, it is important to seek professional help from psychotherapists. Therapy, medication, and support groups can all be helpful in managing the symptoms.
What is positive stress?
Positive stress, also known as eustress, is the stress that prompts us to focus on a specific task and give our best. Eustress can fuel our intrinsic motivation and help us achieve our goals. An example of positive stress could be preparing for an important exam or implementing a project that brings us great joy and fills us with purpose. Eustress can help us concentrate and handle potential challenges with ease.
What is negative stress?
Negative stress, also known as distress, is the stress that can impair our health. It can overwhelm us and make us feel like we are losing control of our lives. Examples of distress include situations of being overwhelmed at work, the loss of a job, or the death of a loved one. All of these can weigh heavily on us and have a negative impact on our health, whether by weakening our immune system, causing physical tension and inflammation, or leading to anxiety and depression.
How are you feeling right now? What types of stress have you experienced in recent weeks?
Strategies for a professional approach to being overwhelmed at work
How can you deal with being overwhelmed at work professionally? Here are some strategies for you. Some you can implement immediately, some will help as routines for your daily work, and some can be seen as an investment in a more relaxed future.
Implementable now
Take a break:
If you feel overwhelmed right now, it is good that you can recognise it. Now you have the opportunity to take the next decisive step: take a break. As long as you don't recover, you are less productive anyway; you can deliver better results once you are back to full strength.
Stress reduction happens physically:
If you are currently dealing mainly with distress (negative stress), here is an important reminder: stress reduction happens physically. It is not enough to think: I should take a break. What specifically helps is: movement (e.g., a walk or stretching exercises) and deep breathing (take a deep breath now and exhale slowly. If you like, do it again).
Prioritise for better time management:
If you currently feel overwhelmed by too many tasks, it can help to set priorities and get an overview. All your tasks are certainly important – either to you or to others. But which of them are truly time-critical and urgent? What must be done immediately (very few points), and what would be the consequence if this task were only completed the day after tomorrow?
Gain clarity for yourself – then communicate with your environment:
If you work in coordination with others, it can also be useful to inform them and consult with them. Communicate openly and honestly.
If expectations of you and your role or responsibility are not entirely clear, open communication can resolve the problem in a short time. Usually, unclear expectations happen unintentionally, and your counterpart might even be glad you asked, allowing you to work on your task again with full energy and motivation.
In cases of overstrain, talking to managers can also help directly. Neither the organisation you work for nor the managers are helped if employees are severely overstrained, leading to health consequences. In the interest of constructive collaboration, everyone should have an interest in avoiding repeated or permanent overstrain at work. Open and honest communication paves the way for finding common solutions.
Regularly from today – new routines
Take regular breaks:
Taking short breaks at regular intervals can support us in recharging our energy reserves and maintaining our focus. To work productively, it is helpful to plan a longer break in addition to several small breaks, where you can eat in peace and get some exercise.
Set realistic goals:
To prevent or deal with being overwhelmed, a core element is setting yourself realistic goals. A reminder that it is not about impressing someone, but about delivering high-quality work, can help here. We often build castles in the air in our minds and then lose ourselves in details without realistically getting closer to the goal in the foreseeable future. It is far more effective to take smaller steps, define milestones, and duly acknowledge them.
Improve communication with your manager:
Inefficient and strained communication with colleagues and your manager can drain a lot of energy. Setting a goal to regularly schedule time for effective and clear communication from now on can move worlds. An additional question here, a clear phrasing there, and summary meeting minutes for both to view transparently can provide clarity and relaxation.
Create a balance:
If time at work causes overstrain and negative stress, it is all the more important to ensure a balance outside of work. Find a hobby that brings you great joy and gives you the chance to occupy your mind with something else. Regular exercise is essential for physically reducing negative stress. Spending time with friends (outside of work) is also very valuable – without, however, reproducing the "annoying" stories from the job there, as that gives the topics even more space. What relaxes you? What makes you feel alive?
Learn more about balanced nutrition:
Our energy levels are directly related to the essential nutrients we supply to our body. Depending on dietary habits, a deficiency can occur, which is easily detectable via a blood test. For example, if you lack Vitamin D (due to too little sunlight in winter), B-complex vitamins, or even zinc or iron, you will feel this through recurring fatigue and lower resilience. If you have certainty that it is a nutrient deficiency, supplements can help just as much as cooking balanced recipes.
Ensure sufficient sleep:
How many hours do you currently sleep each night? We should get about seven to eight hours of sleep every night to be at our full strength. Exceptions are not tragic; rather, the question is: what does your usual sleep rhythm look like? Sometimes going to bed an hour earlier each day can help.
For the future
Get to know yourself better:
Self-reflection is essential for learning to deal effectively with challenges and change. Do you have high standards for yourself and others? If so: why? What might be behind it, and is it really necessary? Many of us carry around a loud, strict, critical voice with which we make life difficult for ourselves – and sometimes others. You can learn an alternative way of dealing with this critical voice in coaching, for example, to work more productively and with less stress.
Improve your posture at the workplace:
Improving posture and ergonomics can reduce work fatigue. The height of your desk and office chair can be adjusted, and wrist rests for the mouse pad and keyboard can prevent joint problems. Using additional screens when working on a laptop is also part of a responsible approach to proper posture at the workplace. In many workplaces, there are ergonomics officers who can advise you on this.
Find support for more quality of life:
If being overwhelmed at work becomes too great or persists long-term, it may be useful to seek professional support. Coaches or therapists can help you learn new strategies and make positive perspectives for your professional future visible. You can also receive specific and personal support at waldzeit Coaching.
This might also interest you: