How to Manage Fatigue of Overwhelm and Overload

It has been a busy and hectic year and as we approach the end of 2023, you may begin to feel a sense of relief following the holiday season. We all experience various levels of

stress, and we may feel that we can manage a certain amount of pressure while still feeling stable, comfortable, and fulfilled. Stress, however, can progressively increase when we do not have control over involuntarily added demands or when we fall behind on our responsibilities and tasks. Our to-do-list suddenly feels overwhelming and overloaded resulting in fatigue. This can take a toll on your physical and mental well-being.

Strategies to Navigate Challenges

• Learning to Say No: It is important to become aware of your ability to take on more tasks. When you begin to feel that you have a challenging time keeping up with your current tasks, this can be a great indicator that you are taking on too much. When you are asked to take on another task, politely decline that currently you are unable to add additional responsibility. Focus on what aligns with your goals and what is important to you.

• Prioritize and Organize: Managing your overload and overwhelm requires you to prioritize and organize your tasks. Set realistic goals for yourself. Identify your most important time-sensitive tasks and break them down into smaller and more manageable steps. To-do-lists are a great tool to keep you organized and making progress in completing your tasks.

• Delegate Responsibilities: It is okay to ask for help, especially when you feel overwhelmed with too many tasks. For example, if you are planning an event at your house, ask family members and friends to help with items that they excel in, such as centerpieces or decorations. Trusting others to share the load can significantly decrease your stress.

• Time Management Strategies: Keeping up with your tasks by creating a timeline of when things need to get done can be extremely helpful. You can use tools such as Pomodoro Technique, Time Blocking, or Eisenhower Matrix to organize your tasks and allocate enough time for everything to be completed. Take short breaks in between to prevent burnout and maintain productivity.

• Establish Healthy Boundaries: First and foremost, avoid bringing work home and set time aside for self-care routines, such as taking a bath, going out for a walk, reading a book, or spending time with loved ones. Establishing these boundaries will help alleviate overwhelming feelings.

• Self-Care Routines: What is your self-care routine, and do you feel fulfilled after participating in that routine? For many individuals, self-care can look something like this: spending time with yourself relaxing taking deep-breaths, yoga, meditation, prayer, or listening to relaxing music. There are no wrong self-care routines, it is whatever you feel brings you most joy and relaxation.

• Take breaks: It is especially important to take breaks throughout your day and will help to increase your energy level. Take time to stretch, step away from your work desk, and engage in physical activity (30-minute daily walks). Exercise has been shown to reduce stress, improve your mood, and improve your overall well-being.

• Support System: It is okay and encouraged to reach out for support. You can talk to a friend, family member, or colleague at work to share your overwhelming feelings. They can provide insights and alternative perspectives that can help you take necessary steps to manage the overwhelm in your life. A fresh outlook can be effective to manage your workload.

An initiative-taking approach is required to navigate your overwhelming feelings and overloaded tasks and responsibilities. Implementing these suggested strategies can help you recognize the importance of maintaining a healthy work-life balance. It is okay to seek support from others and delegate overwhelming tasks. Adjust accordingly to maintain a healthy well-being. Nurturing Connections Counseling have skilled therapists that can assist you to feeling less stressed and enjoy your life more. Please reach out if you need additional support and we can schedule an appointment without any wait time. Please contact our office at 714-617-5955 or schedule an appointment directly through our website: www.nurturingconnectionscounseling.com.