12 Ways to Cope When You Feel Overwhelmed at Work
In these days of downsizing, many people are carrying a heavier work-load than they used to and feeling overwhelmed by it. The more overwhelmed we feel, the less we are likely to deal with the problem effectively.
Often we get into a state of mind in which we are convinced that nothing will help. At that point, stop, take a deep, slow breath and commit to trying at least four of the potential solutions below even if you don't think they apply to your situation - not all of them will.
I have found that most issues fall into two categories - how you think about the situation, and how you deal with it. There is not much in between, its stimulus and response, cause and effect, generally in psychology terms we refer to it as conditioning, but I’ll throw this into the mix, there is a choice.
Think Pareto, the 80:20 rule and apply it ruthlessly… 80% of problems are often caused by 20% of issues, sort out the 20%, break it down into small chunks of issues with like issues, solve them together.
Here are 12 choices... you have heaps more... but here is the free dozen for the week.
1. Avoid getting into a victim stance.
Once you start being a victim you adopt a role of helplessness in which you can do nothing to get yourself out. Remember, there is no–one to rescue you. It is your situation, and you, more than anyone else, have responsibility for changing it. Tough but true
2. Stay in the moment.
Focus in the now, not future. Do not get caught in the trap of thinking about all the other things that will need doing when you finish what you are doing at that moment.
3. Take time to list all the tasks on which you spend time and decide which ones are not essential.
Remember that every task serves an end result. In most work situations it is the result that must be achieved, not the process. The process can often be changed, think smarter and leaner, go to my lean blog..
4. Let go of control issues.
Okay, don't we just love to control...it serves one purpose to control fear. How much of the pressure you are feeling really comes from outside, and how much is actually from you?
5. Delegate, Delegate, Delegate.
Decide if there is anything that can be delegated, and do it. Do not just dump it on them, but discuss with those involved how work may be redistributed more fairly.
6. Create your own solutions to the work-time crisis and take them to your boss.
S/he will probably be delighted that you are producing, rather than asking for, ways to solve the problem. Empower yourself, don't disempower.
7. Keep in mind that work loads are often cyclical.
Nothing is permanent. Face that fact now. The fact that you are rushed off your feet this week does not mean the situation is permanent. What can you legitimately put aside to catch up on when things slow down a bit?
8. Take your breaks.
Five minutes away from the work situation will do far more to clear your head and your attitude than the work you would achieve in that five minutes if you did not leave your desk. Guess what they will survive without you. Lunch-breaks exist so you can eat, so do that instead of working.
9. When you leave work, leave your work behind.
Do not let your work problems rent space in your head during the time when you are not supposed to be working. If you work from home, shut the door, switch off the computer and get out of the house each day.
10. If you cannot find any way to change your situation, and continue to feel trapped, remind yourself that you chose this job.
Remind yourself why. Seek out help from the workplace counselling service or an unbiased friend.
11. Get your outside life sorted out.
This was some of the greatest advice I ever received so simple but powerful. My outside life is so much more important…. what is the work fantasy of being a martyr all about?
12 Laugh it off, make work fun and don’t take it so seriously,
Let the small problems slip through and deal with the critical issues and important issues. Everything else just has to wait. What is the worst thing that could happen? Really…
Journey well,
Matt Cartwright
Inspiring People, Inspiring Business, Inspiring Results
© Copyright 2008 -12
In these days of downsizing, many people are carrying a heavier work-load than they used to and feeling overwhelmed by it. The more overwhelmed we feel, the less we are likely to deal with the problem effectively.
Often we get into a state of mind in which we are convinced that nothing will help. At that point, stop, take a deep, slow breath and commit to trying at least four of the potential solutions below even if you don't think they apply to your situation - not all of them will.
I have found that most issues fall into two categories - how you think about the situation, and how you deal with it. There is not much in between, its stimulus and response, cause and effect, generally in psychology terms we refer to it as conditioning, but I’ll throw this into the mix, there is a choice.
Think Pareto, the 80:20 rule and apply it ruthlessly… 80% of problems are often caused by 20% of issues, sort out the 20%, break it down into small chunks of issues with like issues, solve them together.
Here are 12 choices... you have heaps more... but here is the free dozen for the week.
1. Avoid getting into a victim stance.
Once you start being a victim you adopt a role of helplessness in which you can do nothing to get yourself out. Remember, there is no–one to rescue you. It is your situation, and you, more than anyone else, have responsibility for changing it. Tough but true
2. Stay in the moment.
Focus in the now, not future. Do not get caught in the trap of thinking about all the other things that will need doing when you finish what you are doing at that moment.
3. Take time to list all the tasks on which you spend time and decide which ones are not essential.
Remember that every task serves an end result. In most work situations it is the result that must be achieved, not the process. The process can often be changed, think smarter and leaner, go to my lean blog..
4. Let go of control issues.
Okay, don't we just love to control...it serves one purpose to control fear. How much of the pressure you are feeling really comes from outside, and how much is actually from you?
5. Delegate, Delegate, Delegate.
Decide if there is anything that can be delegated, and do it. Do not just dump it on them, but discuss with those involved how work may be redistributed more fairly.
6. Create your own solutions to the work-time crisis and take them to your boss.
S/he will probably be delighted that you are producing, rather than asking for, ways to solve the problem. Empower yourself, don't disempower.
7. Keep in mind that work loads are often cyclical.
Nothing is permanent. Face that fact now. The fact that you are rushed off your feet this week does not mean the situation is permanent. What can you legitimately put aside to catch up on when things slow down a bit?
8. Take your breaks.
Five minutes away from the work situation will do far more to clear your head and your attitude than the work you would achieve in that five minutes if you did not leave your desk. Guess what they will survive without you. Lunch-breaks exist so you can eat, so do that instead of working.
9. When you leave work, leave your work behind.
Do not let your work problems rent space in your head during the time when you are not supposed to be working. If you work from home, shut the door, switch off the computer and get out of the house each day.
10. If you cannot find any way to change your situation, and continue to feel trapped, remind yourself that you chose this job.
Remind yourself why. Seek out help from the workplace counselling service or an unbiased friend.
11. Get your outside life sorted out.
This was some of the greatest advice I ever received so simple but powerful. My outside life is so much more important…. what is the work fantasy of being a martyr all about?
12 Laugh it off, make work fun and don’t take it so seriously,
Let the small problems slip through and deal with the critical issues and important issues. Everything else just has to wait. What is the worst thing that could happen? Really…
Journey well,
Matt Cartwright
Inspiring People, Inspiring Business, Inspiring Results
© Copyright 2008 -12
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