9 ways how to deal with overwork and stress

Overwork Workload audit Construct a realistic assessment of all the different demands on your time. It might present a daunting reality, but once you have an overview mapped out, it can help clarify what is important, allowing you to plan and prioritize. 

Plan and prioritize 

Plan and prioritize

If we feel swamped by work demands, it’s often because we don’t have a clear plan of how to meet these demands, and they float around in a whirlwind of anxiety and stress. Work out exactly what your demands are, how you will meet them, and when. 

Schedule demands 

Schedule demands

It is fine to have a plan, but we need to turn this into action for this to mean anything. The action comes from scheduling, so we can see a clear timeline and commitment regarding what and when we act. Schedule difficult tasks when you have the energy, but also identify ‘quick-wins’ to boost your self-confidence. 

Communicate and talk 

Communicate and talk

We can feel the weight of demands on our shoulders, and often we might internalize it, accepting this as our lot. But sometimes talking about how this is affecting us can offer positive dividends. Maybe it’s a boss who should know we feel overworked and over stressed or others in our family or college tutors. Explaining the impact on us to others can open the door to sharing the pressures or changing the workload demands. 

Perfectionism doesn’t exist 

Perfectionism doesn’t exist

There’s nothing wrong with wanting to do a job well, but if we believe we need to do so perfectly, we can derive an impossible expectation. We need to challenge the view that just working harder and harder can achieve perfection; self-imposed perfectionism can lead to excessive pressure on ourselves, which in turn is never satisfied and simply perpetuates an unrealistic view of ourselves. Learn to accept that ‘doing your best is much more achievable (and likely) than being perfect. 

Delegate to others 

Delegate to others

We can be our own worst enemy sometimes, taking on tasks that we simply don’t need to. Be ruthless and pragmatic…. Are you the only one who can do the task, or who else can help you share the load? Delegation requires trust and faith in others. Challenge the belief that only you can do the task (see the TOP TIP above—you are not perfect!). 

Just say no 

It can feel liberating to say ‘NO’ to someone overloading us. It’s empowering and gives a sense of control and enhanced self-worth. If you can’t say ‘NO’, work out what is inhibiting or stopping this. Will you lose your job, explode or die if you say ‘NO’? Probably not. 

Just say no

Duty of care

duty of care

All organizations have a ‘duty of care towards their staff, and we have a ‘duty of care towards ourselves too. Employers have a responsibility for limiting or mitigating undue pressure and stress on staff. Acquaint yourself with appropriate organizational policies on issues surrounding stress and well-being and, where helpful, do speak to your boss, occupational health, or human resources. 

Embrace choices 

Embrace choices

Sometimes feelings of overload emerge because we feel locked, trapped, and unable to make any choices. But there are often choices or options hidden beneath the surface. Taking a step back to see the bigger picture can open up wider possibilities. Or consider how someone else might handle a situation, what advice might they give you? Or what would you suggest to them? Bring in control 

If you feel you have some sort of control over what you’re doing, you’ll feel you’re making progress. Even planning, prioritizing, and scheduling will offer a degree of control as you’re determining the what, the how and the when. You’re in charge again. You’re in control. 

Stress and burnout 

Stress and burnout

Despite the best of intentions, you might feel stressed and close to burnout. It’s important not to ignore these signs and to act appropriately when you spot them. Are you becoming more irritable, are your normal habits changing regarding exercise, diet, and sleep? What steps can you take to back away, regroup, recover and rebuild?

Conclusion

It might present a daunting reality, but once you have an overview mapped out, it can help clarify what is important, allowing you to plan and prioritize. Plan and prioritize If we feel swamped by work demands, it’s often because we do not have a clear plan of how to meet these demands, and they float around in a whirlwind of anxiety and stress. 

The action comes from scheduling, so we can see a clear timeline and commitment regarding what and when we act. Communicate and talk We can feel the weight of demands on our shoulders, and often we might internalize it, accepting this as our lot. 

Are you the only one who can do the task, or who else can help you share the load? Bring in control If you feel you have some sort of control over what you are doing, you will feel you are making progress. Even planning, prioritizing, and scheduling will offer a degree of control as you are determining the what, the how and the when. Stress and burnout Despite the best of intentions, you might feel stressed and close to burnout. It’s important not to ignore these signs and to act appropriately when you spot them. What steps can you take to back away, regroup, recover and rebuild?

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