In the fast-paced nature of today's world where we are constantly connected and often face back-to-back meetings without breaks, it's easy to feel like we're losing control and risking burnout. The overwhelming number of responsibilities, deadlines, and commitments can create a significant amount of strain and stress on our physical and mental wellbeing, leaving us struggling to cope with daily tasks. This can lead to anxiety and panic about our workload, making it difficult to focus or concentrate on our work. As a result, recognizing the symptoms of an overwhelmed worker is crucial to maintaining our wellbeing and productivity in the long run.

There are a number of symptoms that can indicate that someone is feeling overwhelmed by their workload. Some common symptoms include:

• Difficulty sleeping or insomnia

• Poor concentration or forgetfulness

• Irritability, anxiety or mood swings

• Difficulty making decisions

• Decreased productivity or efficiency

• Procrastination or avoidance of tasks

• Physical symptoms such as sweating, shaking, racing heart, sweating, fatigue, headaches or muscle tension

In her upcoming book, The Choice Is Yours: A Simple Approach to Live and Lead with More Joy, Ease, and Purpose, author and executive life coach Stef Ziev shows us how we can regain control over our lives and our careers, before it’s too late.

Here are 5 things overwhelmed workers can choose to do to reset and gain control:

Get present: If you’re feeling overwhelmed that typically means you’re future, negative fantasizing. That is, you’re thinking about the future and it’s not going well. As a result, you get distracted, you’re stressed, and there’s no way you’re getting your best work done. To interrupt this experience and bring yourself back to the present moment, name what’s here now. Say to yourself, “I’m sitting in this chair. My feet are on the ground. My fingers are on the keypad.” Once you feel more centered, consider one step you can now take toward your task at hand. Let that lead the way.

Set Intentions: This can be both the literal goal you want to achieve as well as the experience. Ex: “To write the report with ease.” Or “To share the presentation with confidence.” Keep it simple. This is your focal point. You can also implement intention setting for you and your team before each meeting. This serves multiple purposes including: taking a breath in between meetings, creating clarity, and connecting with yourself and others.

Create and communicate boundaries: What do you need to do your best work? Think about what this means to you and then communicate those parameters to anyone who supports you and any other relevant party. Ask them for their partnership in keeping these boundaries in place. People cannot read your mind, so outline and share your needs to set yourself up for success.

Take your space: Getting grounded, having time to think, work, and strategize are foundational to being a high-performer. Bio, mental, and meal breaks are also vital for you to fuel yourself and thrive! Consider breaking up your time in three blocks: 1) Meetings 2) Work 3) Breaks. Claiming your space, holding it sacred, and using it deliberately is important for you, as well as your team, and your organization to flourish.

Celebrate your wins: As often as you can, give yourself the gift of stopping and acknowledging your accomplishments and to praise the achievement of your team, no matter how big or small. This is a great way to expand your joy and energize your people.

If you or someone you know is experiencing any of these symptoms, it may be time to take steps to reduce your workload and manage your stress levels. It's important to take care of yourself and prioritize your well-being in order to be the best worker you can be.

About the Expert:

Stef Ziev is a former TV executive turned certified life and executive coach and author of the book, The Choice Is Yours: A Simple Approach to Live and Lead with more Joy, Ease and Pu (May, 2023). Since starting her coaching practice in 2007, Stef has worked with thousands of successful and driven professionals, executives, leaders, and organizations in the fields of entertainment, law, marketing, financial services, accounting, engineering, and talent delivery at companies including The New York Times, Google, American Express, Viacom, NBCUniversal, Pearle Vision, and many more. She has appeared as a guest expert on NBC’s Today Show, ABC’s Good Morning America, On With Mario Lopez on iHeartRadio, and various shows on SiriusXM.  

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