Coping Mechanisms for Work Overload

Are you struggling in an under-resourced #workplace? Inadequate staffing has been cited as one of the biggest stressors in today's business world. As employees struggle to manage the job responsibilities of 2 or 3 people, exhaustion happens first. Long working hours, with little to no downtime, leads to mental and physical fatigue. In the long term, it’s the pressure to continue to meet high expectations, even though the workload is unmanageable, that causes #burnout. At this stage, employees either collapse or quit. As employees we know working like this is harmful and not sustainable, but we keep going. The fears of: ❗️ disapproval and judgement  ❗️ missing out on a promotion  ❗️ being seen as weak, imperfect or a poor performer  ❗️ letting people down ❗️ being indispensable ❗️ conflict or confrontation ❗️ rejection or job loss make us soldier on. The hope of change fuels us to keep going. But eventually, even that won't save us from burning out. If you’re in an under-resourced environment and struggling with your workload, standing up for your physical, emotional and mental needs is crucial. Otherwise, burnout will ensue. Take charge of what you can: ✅ Reduce overwhelm by creating a list of most critical/time-sensitive tasks and focus on those first. Break down larger tasks into smaller, manageable mini-goals. ✅ Block time for specific tasks, including breaks - eliminate distractions, and learn how to say “no” to additional workload and people (you can also say “I can’t do it now but I can do it *state time* or “colleague” can help you…) ✅ Communicate challenges and ask for guidance, tools and techniques from managers, mentors, HR, colleagues ✅ Learn/model influencing, selling and negotiating skills to increase your chances of making your needs heard and getting the resources or support you need ✅ Clarify your boundaries, communicate them and stand by them ✅ Seek professional help to work on what's stopping you from setting boundaries e.g. people pleasing, fears of saying no, perfectionism, FOMO, fear of job loss ✅ Update CV, LinkedIn profile, nurture your network, upskill to create psychological safety that if you lost your job, you’d find another one Sometimes the under-resourced state is temporary - and it's doing the best you can with the resources you have until the storm blows over. But if this is ongoing or permanent, and your employer isn’t willing to give you what you need to perform at your best, you must ask yourself: 1) What are you really doing this for? And 2) Is it worth it? What other advice would you give to anyone working in an under-resourced environment right now? #workstress #overworked #mentalhealth

I can tell when I'm on the verge of burning out; everyone and everything irritates me, and my favourite things and activities give me no joy. Then there are the physical signs, too; migraines, indigestion, and a deep exhaustion that no amount of sleep or exercise can get rid of. I know people who are like me and can sense a burnout coming, and others who are blindsided by it. Burnout is recognised as an occupational phenomenon by WHO, and a global survey by Gallup found that 76% of employees experience burnout at some point during their employment. According to a study by the European Foundation for the Improvement of Living and Working Conditions, approximately 1 in 4 workers in Europe report feeling burnt out. Burnout is often caused by stress and overwork, which are damaging to our physical and mental health, and affect our personal and professional productivity. As it so greatly and negatively affects overall health and wellbeing, here’s what I do to ensure an effective work-life balance to reduce the occurrence of burnout: 📌 Reduce overtime: I set limits on how often I work extra hours, or take work home. 📌 Take Breaks: I incorporate short breaks through the day to recharge, including walks outdoors, and I space out my vacations so I take them just before the tipping point. (Consider the Pomodoro Technique). 📌 Unplug: I try to set specific time slots to disconnect from work emails and messages, especially during evenings and weekends. 📌 Me Time: I consciously make time for activities I enjoy outside of work; hiking, shopping, spa/lunch/coffee with the girls, or just Netflix & chilling, and not just on the weekends. They're like a mental holiday. 📌 Set Realistic Goals: I have a high expectation of myself, meaning I’m usually overloaded with expectations that end up putting me under pressure. So, I make a conscious effort to set achievable goals, within reasonable timelines. 📌 Supportive Network: I try to surround myself with friends, family, and colleagues who understand the importance and are actively in support of work-life balance. It’s hard but I also ask for help and support when it all gets too much. Maintaining work-life balance is an ongoing effort and what works today may not work tomorrow so we have to adjust our strategies periodically, and stay proactive to avoid burnout and sustain a fulfilling professional and personal life. How do you deal/prevent burnout? Do you recognise the signs before it hits? ⚠⛔ P.S. If you feel like you're drowning, please seek help; speak to friends, family or a mental health professional. #VacationMode #LinkedInNewsEurope #Burnout #MentalHealth

A ‘LinkedIn Editor’ asked me the question ‘how can workers prevent themselves against burnout’?   My best strategy is to use a Burnout Beacon. A distinction between normal fatigue and burnout is that burnout does not improve with rest. Burnout significantly impacts on our daily activities, in work, relationships and personal responsibilities. Burnout will affect how we think (I shouldn't be like this, I'm useless), how we feel (frustrated, irritable, overwhelmed) and what we do (avoid activities, social self isolation, or worse, increase efforts to push through the pain) I suffered daily burnout after my brain was fried from a bomb exploding into it. For a few years I lived in a state of pathological exhaustion. A tool I was given in my brain rehabilitation was to use the traffic light system, which I renamed as my Burnout Beacon.     In order to cope with burnout we must first recognise it. Think about traffic lights: green, amber and red - easily recognisable.   Green light means balance, being able to cope with the pressures around you.   Amber light means the demands upon you have increased and your stress levels are elevated.   Red means burnout, you're crashing. You need to stop.   To cope with my daily burnout I was asked to draw three, vertical circles and colour them green, amber and red. At the time I thought this exercise patronising (I wasn't a good patient) but I'm so glad I finished the task.   Next to each light I then had to label and list: 1. Signs/Symptoms 2. Triggers 3. Management Strategies and then think about these in relation to each colour.   Green. How did I feel and behave at green? What was my workload? How did I manage this?   Amber. Signs may include yawning, thirst, losing concentration, irritability, eyes feeling heavy, headaches. What are my triggers that push me into Amber? Too much work, not resting, not Pacing? What do I need to do now to prevent this tipping over to a Red - how do I bring myself back to Green? Amber is the most important light. If you recognise you have stayed at Amber for a long time then you are likely to face burnout.   Red. Signs of exhaustion, intolerance, significant performance reduction, detachment. How did I get to Red? Have I taken on too much work? Did I lose control of work tasks? Did I lose balance between personal values and job responsibilities? Address burnout promptly. Rest, recover. Find support to manage workload, revaluate work priorities. Seek social support.   It is critical to address the Red.   I used my Burnout Beacon a lot during my early years of recovery. A key aspect was asking the people around me to list the Signs in each of my lights as they often recognised symptoms of burnout before me.   I still experience plenty of Amber moments but I have learned to recognise the signs and triggers that tip me over. I know when to make changes to my lifestyle, I know how to control my traffic lights so I can step back into Green. #burnout #burnoutbeacon

Delegate. Or divorce. That was the real choice one of my clients faced last year. They were working 14-hour days. Plus weekends. Missing date nights. Missing family dinners. Missing the quiet moments that actually matter. They knew delegation was the answer. They just couldn't do it. Not because they didn't trust their team. Because control made them feel safe. Perfectionism was their armor. Being indispensable was their identity. Letting go felt like stepping off a cliff. So they carried everything. Until their marriage forced the conversation the calendar wouldn't. Here's the uncomfortable truth: Delegation is one of the strongest predictors of Sustainable Ambition. ™️ But most leaders resist it. Not because they lack systems. Because their nervous system reads "letting go" as a threat. So they overwork. Over-function. Over-control. And call it commitment. We trained on the Delegation Wheel. (shout out to Chris Donnelly for this one) 1. Choose Wisely. - Delegate outcomes, not busywork. - Pick the right owner. 2. Explain & Train. - Clarify why it matters. - Transfer context, not just tasks. 3. Set Expectations. - Define authority, standards, and decision rights. 4. Monitor Progress. - Schedule check-ins. - Remove micromanagement. 5. Provide Feedback. - Reinforce wins. - Correct early. - Close the loop. Within three months: They had their weekends back. Their team stepped up. Billings didn't drop. Their marriage stabilized. Delegation isn't about doing less. It's about doing only what requires you. The leaders who burn out try to be everywhere. The leaders who last design themselves out of the noise. If you're holding too much because letting go feels unsafe, that's not weakness. It's a coping pattern. And coping patterns can be replaced with structure. 💾 Save the Delegation Wheel for the next time you feel yourself taking work back. I write about leadership systems that protect performance and your life outside work. Follow if you're building a career that doesn't require self-sacrifice as proof of ambition.

If you feel like you're constantly overworking, it might be a self-worth problem. One thing I’ve learned from coaching high-achievers: Perfectionism and overwork are often a form of self-abandonment. If you’re constantly maxing out, chasing gold stars, and living on a steady diet of dopamine and doom… I love you, I see you, I’ve been you...but we need to talk. You're success is not contingent on you grinding your life away. You’re doing so because deep down, some part of you thinks you’re not good enough unless you’re perfect. That you have to earn rest. Earn ease. Earn being proud of yourself. And that, my dear overachieving mongoose, is called a worthiness wound. ❤️🩹 It usually starts young, when you were just a moldable little human. Somewhere along the way, you picked up the message: “If I’m not producing, achieving, fixing, or dazzling… I’m not enough.” So you perform. You perfect. You contort your soul into a corporate-approved pretzel just to feel safe. Here’s how this sneaky little monster shows up: - You work late nights, long hours, weekends…because “you have to.” - You won’t delegate: “it’s just easier if I do it myself.” - You pass on opportunities because you don’t think you’re ready. - You feel guilty resting. - You people-please, constantly sacrificing your own needs. - You feel anxious when your calendar isn't packed. - You overthink everything. Left unchecked, it WILL burn you out. This way of working (and living) isn't sustainable. So here’s what to do: ➡️ Untangle your worth from your work. I know, easier said than done. It takes deep inner work -- therapy, coaching, journaling, meditation, somatic work. Whatever helps you remember who you are underneath the achievement armor. ➡️ Start doing things before you’re ready. Prove to yourself that 75% effort is often enough. And if it’s not? Prove that you’ll survive. ➡️ Redefine “enough.” Use your values as a guide. Not: “Was it flawless?” Try: “Did I lead? Did I grow? Did I stay aligned with what actually matters?” ➡️ Set spicy little boundaries. Not: “I’ll stop when it’s done.” Try: “I stop at 6pm.” Then celebrate when you actually honor it (now that's a success!) ➡️ Treat rest like an important, recurring meeting. Put it on your calendar. Don’t cancel. Rest is not a reward, it's part of your job as a human. ➡️ Lead with glorious, messy vulnerability. Admit what you don’t know. Ask for help. Let your humanity leak out a little. (People trust that way more anyways.) And to be clear: This isn't about feeling better (though you will)...it's about reclaiming your power, building real confidence and finally giving yourself a shot at your full, wild, gorgeous potential. 🌀 Because here’s the twist: The fear that you’re not good enough, is the actual thing holding you back. But deep down, I think you already knew that.

When you feel overwhelmed (in anything in life, not just work)... Stop. Take a deep breath. Begin the following steps: 🛑 Stop taking on any new items. This will give you a calm and controlled environment to complete those items that are overwhelming you. Track the balls you have in the air and stop adding new ones in. ✍ Write down everything you have to do that is making you feel overwhelmed. Identify all the balls you have in the air. 🔍 Identify ONE and only ONE item AS THE MOST IMPORTANT. Please note, that this is not the most urgent item (the ball closest to coming down), this is the item that if it is dropped will have the most negative outcome OR even better, it is the item that if completed, will have the biggest positive impact. Pick one ball that is in the air and lock on to it. You can handle the other balls later. 📰 Break that item down into as small of pieces/steps as possible. Work backward from the goal of that item and write out everything you have to do to get that item completed. Track the one ball that you have identified and do not take your eyes off of it. 🚵♂️ Put all your effort into completing that task. Ignore as much else as possible until this one item is completed and your goal is achieved. Catch the ball and throw it back up into the air. 🛑 Stop. At this point, you may be energized and encouraged to take on new tasks. DO NOT DO THIS until you have completed the next and last step. 👀 Survey the scene. Identify all of the balls you still have remaining in the air - chances are they have changed or progressed differently since you last checked on them as you were busy squeezing down your most important task. That is ok! Gather the information you need, identify which item is now the most important, and repeat the steps above. If you have no balls left in the air or they are all in a state where you can take on a new task - go for it! Did I write this mostly for myself... yes... yes I did. But I hope it helps you as well! Everything is doable, we just need to remember to stop, prioritize, break down, and execute. Happy Thursday.

The myth of overwhelming workload is destroying your focus. Here's the reality: Most leaders aren't drowning in tasks. They're drowning in chaos. Your attention gets fractured across Slack, email, texts, calls, project management tools, and random sticky notes. Each platform demands immediate response. Each notification pulls you away from deep work. I've seen executives juggle 12 different communication channels daily. The result? Mental exhaustion before lunch. The solution isn't working harder. It's working cleaner. Consolidate your access points: 1. Designate one platform for task management 2. Create one emergency contact method 3. Establish one channel for team updates 4. Set clear response time expectations When everything has a place, your brain stops scanning for missed information. When people know your communication rules, they stop interrupting your flow. I implemented this system with a client who was receiving 200+ messages daily across 8 platforms. We reduced it to 3 strategic channels with defined purposes. The outcome? He reclaimed 2 hours of focused work time daily. Your productivity isn't about doing more. It's about eliminating the noise that prevents you from doing what matters. Clean communication channels create clean thinking. Clean thinking drives results. What communication channel will you eliminate this week?

I feel overwhelmed at times: - Overwhelmed by the thought of slowing down. - Overwhelmed by the fear of missing deadlines. - Overwhelmed by concerns about not being productive. - Overwhelmed by the feeling of losing control of the schedule. I rarely take time to think and reflect in the midst of balancing my packed schedule. Here are some targeted strategies to manage overwhelm and find balance: ➡ Time Blocking: Allocate specific blocks of time in your daily schedule for focused work, breaks, and personal reflection. Use a tool like Google Calendar to visually organize your day. ➡ Daily Review: Start each day by listing your top 3 priorities. Focus on completing these high-impact tasks first to maintain productivity without feeling overwhelmed by a long to-do list. ➡ Reflective Journaling: Dedicate 5-10 minutes at the end of each day to jot down your thoughts, challenges, and successes. This helps in processing your day and planning improvements. ➡ “Do Not Disturb” Periods: Implement periods during your day when you turn off notifications and avoid checking emails to concentrate fully on tasks or personal time. ➡ Use the Pomodoro Technique: Work in 25-minute intervals followed by a 5-minute break. This technique helps maintain focus and reduces feelings of being overwhelmed by breaking tasks into manageable chunks. ➡ Weekly Planning Sessions: Spend 30 minutes each week reviewing upcoming deadlines, tasks, and goals. Adjust your schedule to align with priorities and reduce last-minute stress. Incorporate one or more specific strategies might work for you and create a more balanced, reflective approach to your busy schedule. Take that needed break and Enjoy your Weekend 😊 #Timemanagement #Productivity #Balance #Reflection

Are you feeling overwhelmed at work? I've been there and this was what I did. Too much pressure at work leads to burnout, making you become always exhausted, tired and unable to produce. This affected me constantly in the early stages of my career but I was able to handle these work pressures using these tips below; 1. Focus on What's Important - Do the most important tasks first - Break big tasks into smaller ones - Don't waste time on non-important things 2. Talk Openly - Tell others what you need and how you feel - Ask for help when needed - Listen carefully to avoid misunderstandings 3. Use Time Wisely - Make a schedule and stick to it - Take breaks to rest and recharge - Say "no" to non-important tasks 4. Take Care of Yourself - Exercise regularly - Get enough sleep (7-8 hours) - Do things that make you happy 5. Change Your Thinking - See challenges as chances to learn - Focus on solutions, not problems - Be grateful and positive 6. Get Support - Surround yourself with helpful people - Ask for guidance from mentors or experts - Join a group or community for support 7. Protect Your Mental Health - Recognize burnout signs (tired, stressed, overwhelmed) - Practice stress-reducing techniques (deep breathing, meditation) - Take time off when needed 8. Celebrate whenever you reach a new milestone. Remember, managing pressure takes time and practice. Be kind to yourself and to your mental health, so you can be more productive. #Tolulopemichael #ProductivityTips #WorkplaceWellness #WorkLifeBalance

🛑 You are Overwhelmed and running on empty... 🛑 But staying in that overwhelmed state won’t lead to the breakthrough you’re seeking We all face overwhelming situations. It’s natural to get caught in negatives and feel stuck, especially when our brains prioritize safety, making it seem distant. Overwhelm has left you feeling: 🍽️ Stuck with too much on your plate  🌀 Paralyzed by stress and negativity  📉 Frustrated as nothing seems to move forward I deeply understand the weight of feeling overwhelmed. It’s a challenging place to be, and I’ve been there myself. I know firsthand how it can feel like you’re carrying a heavy load with no clear path forward. You’ve likely tried: ⏳ Powering through without breaks 🏃♂️ Multitasking in an attempt to manage everything 🚑 Seeking quick fixes that only offer temporary relief But these approaches often fall short of bringing the relief and progress you’re seeking. I’ve felt the same frustration—doing more of what doesn’t work only deepens the sense of being stuck and exhausted. I understand that struggle intimately Through my life and 20 years of corporate experience in managing complex IT transitions and projects, I’ve learned valuable lessons that can help you. When you pause, reflect, and dialogue with yourself, you can identify what needs to change. This can transform overwhelm into a powerful motivator for consistent, deliberate action. Here’s how you can apply these insights: 𝗣𝗮𝘂𝘀𝗲 𝗮𝗻𝗱 𝗥𝗲𝗳𝗹𝗲𝗰𝘁: Take a step back and assess what’s truly causing your stress. 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲: Focus on one task at a time, starting with what’s most important. 𝗗𝗲𝗹𝗲𝗴𝗮𝘁𝗲: Trust your team and delegate tasks to lighten your load. 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗕𝗿𝗲𝗮𝗸𝘀: Incorporate short, mindful breaks to reset and recharge. 𝗦𝗲𝘁 𝗕𝗼𝘂𝗻𝗱𝗮𝗿𝗶𝗲𝘀: Learn to say no to non-essential tasks and distractions. What is stopping you to turn overwhelm into purposeful action? Share your thoughts! 𝗔𝗟𝗪𝗔𝗬𝗦 𝗥𝗘𝗠𝗘𝗠𝗕𝗘𝗥 It's not about doing more; it’s about doing what matters. By shifting your mindset and taking deliberate action, you’ll find ways to live your purpose and achieve your goals. #Leadership #Mindfulness #Success #ITManagement