Work stress can pile up quickly, especially if you work in certain fields like healthcare or social care (among others).
When things are really heightened, you end up feeling anxious, unproductive, and ready to hand in your notice. However, if you truly love your job deep down, feeling overwhelmed doesn’t have to be a permanent state — and it’s worth working to overcome it. If you want to take control of your workload and find a bit of breathing room, here are some methods that might help things feel more bearable.
1. Take a deep breath and step back.
When everything feels like it’s spiralling out of control, stop for a moment. Taking a few deep breaths helps calm your nervous system and gives you a chance to reset. It’s amazing how even a brief pause can make a chaotic situation feel more manageable.
2. Break tasks into smaller steps.
Big projects can feel overwhelming, but breaking them into smaller, actionable steps can make them easier to tackle. Write down the next three things you need to do and focus on those. Small wins add up, and they help you build momentum.
3. Prioritise what truly matters.
Not everything on your to-do list is equally important. Identify the tasks that need your attention now, and let go of the less urgent ones. Prioritising prevents you from wasting energy on things that can wait or aren’t essential.
4. Communicate with your manager or team.
Feeling overwhelmed is often a sign that your workload needs to be reassessed. Speak up and let your manager or colleagues know what’s on your plate. Transparency about your limits can lead to better support and shared responsibility.
5. Learn to say “no” or delegate.
It’s okay to admit when you can’t take on more. Politely declining additional tasks or delegating where possible helps you focus on what you’re already handling. Saying “no” isn’t a weakness—it’s a way to protect your energy and ensure you do your best work.
6. Set realistic expectations for yourself.
Perfectionism can make you feel like nothing you do is good enough, adding to your stress. Remind yourself that doing your best is enough and that not everything needs to be flawless. Giving yourself permission to be human helps lighten the mental load.
7. Organise your workspace.
A cluttered desk can make your mind feel just as scattered. Take a few minutes to tidy up and create a clear, organised space to work. A clean environment can help you think more clearly and feel more in control.
8. Focus on one thing at a time.
Multitasking might feel productive, but it often leads to more mistakes and higher stress levels. Concentrate on finishing one task before moving to the next. Giving your full attention to one thing helps you work more efficiently and with less frustration.
9. Set boundaries for your work hours.
Overworking can quickly lead to burnout. Set clear boundaries for when your workday starts and ends, and stick to them. Protecting your personal time allows you to recharge, making you more productive and focused during work hours.
10. Take regular breaks.
Working non-stop might seem like the answer to a long to-do list, but it often leads to diminishing returns. Short breaks, even just five minutes, give your brain a chance to rest and refocus. Use breaks to step away from your desk and reset your energy.
11. Limit distractions.
Constant emails, phone notifications, and office chatter can make it hard to focus. Turn off unnecessary alerts, use noise-canceling headphones, or find a quiet space to work. Reducing distractions allows you to concentrate fully on the task at hand.
12. Don’t be afraid to ask for help.
Reaching out to a coworker, mentor, or manager when you’re overwhelmed isn’t a sign of failure—it’s a way to find support. Sometimes, just having someone to brainstorm with or share the load can make all the difference.
13. Practice self-compassion.
Feeling overwhelmed doesn’t mean you’re bad at your job—it means you’re human. Be kind to yourself and acknowledge that it’s okay to have tough days. Treating yourself with the same empathy you’d offer a friend helps build resilience.
14. Get some perspective.
When work stress feels overwhelming, it’s easy to lose sight of the bigger picture. Remind yourself that this is just one phase of your career and that it won’t last forever. Putting things into perspective helps reduce the weight of the moment.
15. Take care of your physical health.
Stress at work can feel worse if you’re not taking care of your body. Make sure you’re eating well, staying hydrated, and getting enough sleep. Exercise, even a quick walk, can boost your mood and help you feel more grounded.
