Lifestyle

How to cope when you’re feeling overwhelmed



It can start small, perhaps you’ve had a stressful day at work or a simple scroll through your social media feed has left you feeling not quite up to scratch. But the feeling of being overwhelmed can slowly start to seep in, until one morning you wake up feeling burnt out and anxious about the day ahead. 

A 2018 study from the Mental Health Foundation in partnership with YouGov found that in the past year, 74 per cent of the 4,619 respondents surveyed have felt so stressed they have been overwhelmed or unable to cope. 

The study cited debt, a relative’s long-term health condition, work, the pressure to succeed and comparing themselves to others as major factors in feeling overwhelmed.

“Becoming overwhelmed with stress, anxiety or pressure is far more common than you would think,” Dr Akash Patel, medical director at MyHealthcare Clinic tells the Standard

“While the experience of feeling overwhelmed and what might trigger it is different for everyone, acknowledge how you are feeling and know that it is normal and ok to be overwhelmed at times. Every person has a limit to how much stress and anxiety they can cope with, while we don’t want to unpack and live there, it is very normal to experience feeling overwhelmed from time to time.”

If you are feeling overwhelmed on a regular or consistent basis, this is when Dr Patel recommends getting in contact with your GP to discuss coping strategies. He says while removing yourself from the situation can help, this isn’t always possible and coping mechanisms ‘can help reduce the intensity of the emotions you are feeling’. 

He adds: “The more you do this, the better you get at managing these feelings, and the less overwhelmed you will feel.”

Dr Patel recommends meditation, yoga, progressive muscle relaxation, going for a walk or doing something you enjoy which can all act as coping mechanisms for when you’re feeling overwhelmed. 

Work is an area that can make us feel particularly overwhelmed. A 2018 study from the Health and Safety Executive found that 595,000 workers in the UK suffer from work-related stress, depression or anxiety, largely caused by workload and lack of support.

“There is an ever-growing need for higher productivity and businesses looking for a greater return on investment with their staff, and [there is] less job security than ever before,” explains Dr Patel. 

“This filters down into increased stress and anxiety at work, with many workers feeling overworked and overwhelmed. Now that workers are also more accessible out of hours, with 40 per cent of us checking our emails outside of office hours, there is little let up for large parts of the population.”

How you can reduce stress levels at work when you’re feeling overwhelmed

Dr Patel says sleep is key when you’re feeling overwhelmed at work. He continues: “While sleeping, your body is working to support your brain function. You should be getting seven hours of sleep each night, as a minimum, for your body to be revived and to get yourself back on track for work.”

As well as getting enough sleep, Dr Patel recommends utilising your lunch break and taking a walk, either around your nearest park or around the neighbourhood, as this will give you time to free your mind and focus on something else.

Using your holiday allowance is also important, as is taking enough time at home to recover from illnesses.

Dr Patel adds: “I also would recommend setting boundaries for yourself if possible. Outside of work, switch off email notifications on your phone, take steps to ensure you have a good work-life balance and do things you enjoy.”

Switching off from work when you get home can be harder as the shift to digital technology has meant many companies operate on an ‘always on’ culture, but Dr Patel says you need to remind yourself that you are not in office hours and that it is important to relax and recuperate to ‘be your best, most productive self’ when turning up at work the next day. 

How to talk to your boss if you’re feeling overwhelmed

If your workload is a factor in why you’re feeling overwhelmed, it can help to talk to your boss about it – but this can be difficult as it’s a hard thing to admit when you’re struggling. 

Dr Patel says: “It should be something you are able to bring up, as your mental health is just as important as your physical health. I would recommend talking to your boss to discuss better ways to help you manage your workload, perhaps to help you prioritise, give you more direction or support if required.

“If you do not feel comfortable talking to someone at work, speak to a friend, GP or mental health professional to get the support you need.”

The right time to speak to your employer about how you are feeling is when you are calm and not emotionally raw from the stress, Dr Patel explains, chances are that your boss will work with you and help devise steps to take to help with the workload.

In the meantime, if you are feeling overwhelmed at work, it could be that you need to manage your time better. Dr Patel recommends scheduling your day and prioritising your workload to help better manage your time and energy. He adds: “Set realistic expectations for yourself on how long tasks will take so that you aren’t setting yourself up for failure.”

Feeling overwhelmed doesn’t have to be a constant. Put down your phone and do things you enjoy or that you know will help you feel calm. And talk to people at work if you’re feeling stressed, help is just a conversation away.



READ SOURCE

Leave a Reply

This website uses cookies. By continuing to use this site, you accept our use of cookies.