10 Practical Things To Do If You Feel Overwhelmed At Work

How many times have you said phrases like “I Just Have to Make it to the End of the Week’’ or “I don’t have the energy to think past the upcoming weekend?”

If you feel overwhelmed at work, just know that you’re not alone. The good news is there are things you can do to take breaks and feel less stressed.

Why Are Breaks Important?

Taking breaks may feel counterintuitive, especially if you’re working on a major project, but once you’ve focused on a task for a certain level of time, your ability to be present and fully comprehend the task at hand diminishes.

Therefore, taking a break can actually increase your overall productivity.

So here are a few suggestions that can help you avoid feeling overwhelmed at work.

10 Things To Do If You Feel Overwhelmed At Work

1. Sleep

Now getting more sleep may feel like an impossible ask, especially if you’re doing something like college and a full-time job, but I promise that even a ten-minute nap mid-day can give you that extra strength you need to study or focus.

Plus, the long-term side effects of a lack of sleep can deeply impact your health. It’s said that it can increase your risk for chronic health problems among other things. But don’t stress yourself trying to get more sleep.

Just going to bed a half hour earlier or catching a nap on a day you have less work is still great to implement and will pay off long-term. Don’t underestimate the power of a good night’s rest in helping you focus and strengthen yourself mentally. 

2. De-Clutter

You may have heard this one before, but I don’t just mean de-clutter your room. Though I do suggest that, since having a clear space to sleep and study is invaluable.

Another thing that can be helpful is decluttering your mental and social media space. Inbox full of unread emails? Go through and unsubscribe from a few things that are no longer relevant.

Too many things popping up in your feed on your social media? Go minimalist on more than just your room! De-cluttering doesn’t have to be a long process, it can be a few simple clicks to leave more space for thought and creativity.

3. Do Something You Love

Oftentimes when we are facing a hard project, it can feel ridiculous to take your focus off of it and do something that may feel fun and natural, but oftentimes leaving to do something creative can actually shift your perspective and cause you to devote a fresh dose of creativity to your project.

So go refresh yourself by doing something you enjoy and come back with the creative perspective you need.

4. Spend Time in the Community

When you’re focused on something it’s easy to forget there are other people who may be going through the same thing, people who may be able to give you advice or help.

Or even just friends who can help you relax and laugh for an evening. Community is powerful and can offer strength and encouragement when you need it most. So set up a night out, reach out to a friend or plan an impromptu get-together.

5. Go on an Adventure

And I don’t mean travel to Italy (though if you have the means, I recommend it.) For most of us leading busy lives, travel to another country can be expensive and time-consuming.

However, taking a few extra minutes to research a new restaurant or cool old building to explore could be a fun weekend trip that costs almost nothing.

6. Read Something

For many people, the escapism found in books is the perfect break from a hard task. A well-written story (whether that’s well-written biography or an interesting fiction story) can be exactly what you need to escape a hard project for a moment in time.

7. Tune Out the World

It can be overstimulating to hear too many things at once, and sometimes your brain can’t focus like it needs to when it’s spread thin trying to hear everything.

So sometimes just taking a break with a lo-fi playlist or your favorite podcast can allow your brain to re-gather and calm down.

So don’t be afraid to put down your work for a moment and put on a soothing instrumental, or your favorite podcast to re-charge and re-focus.

8. Do Something Physical

If you’re studying a lot, chances are you aren’t getting as much exercise physically as you may need. It may not feel like it in the moment, but according to the CDC, physical activity can actually positively impact your brain health. (Which will then lead to better study and work.)

9. Meditate

Taking a moment to stop and examine your thoughts and feelings and why you believe what you believe can be instrumental in helping you focus at a higher level.

And sometimes just the act of pausing for a moment, taking a breath and giving yourself a reset is all you need.

10. Spend Time Alone

This one can be hard to do, especially if you have roommates or a lot of family. But consciously taking a few moments by yourself (even if it’s just sitting in the car for a few moments in between things) can be exactly what you need if you feel overwhelmed at work.

Even Forbes talks about why being alone can be exactly what you need.

Feeling Overwhelmed At Work

Hopefully, you feel motivated now by the fact that taking a break can help you avoid feeling overwhelmed at work.

Don’t forget the fact that taking a break can be better for your mental health than just pushing through.

Keep taking breaks and crushing your projects!

Over To You

Now it’s up to you to take these tips and use them to thrive in your projects. Which step will you take the next time you feel overwhelmed at work? Let us know over in our social media comments @netwerkmovement.