8 Tips to Overcome feeling Overwhelmed
Photo by Luis Villasmil via Unsplash.com
We all get overwhelmed from time to time, especially when things are changing, we're feeling tired or stressed, or our to-do lists get longer & longer!
The more overwhelmed we feel, the more we end up procrastinating, and (inevitably) beating ourselves up for it!
Here are 8 techniques that you can try when you’re feeling overwhelmed to help you cope with your growing to-do list or workload.
1 - Break down your tasks into smaller steps.
First, break down each task on your list into smaller steps.
For example, if you need to complete a report by a specific deadline, you might have to:
do some research first or get different pieces of information from different colleagues,
figure out the template that you're expected to use,
organize the information you've collected under different headings or sections,
write each section using that info,
review and edit the report,
consult with someone else before you submit the report.
Trying to do all of this in one sitting can feel very overwhelming, but if you break them down into smaller parts and spread them out over time, then you'll be able tackle your task bit by bit and see that you're moving towards your end goal.
2 - Slow down your expectations.
It’s important to slow down your expectations of yourself and make them as realistic and doable as possible.
Remember, there are only so many hours in a day and you still need to eat, sleep, move, connect and have fun to stay functional.
Plan to complete 3 tasks on any given day. If you happen to have the time and energy to do more, that's a bonus.
Expecting more of yourself will only increase your anxieties and make you shut down, avoid the tasks, procrastinate and beat yourself up again and again.
3 - Give yourself little rewards for completing tasks.
Give yourself little rewards for completing each task on your to-do list (or the 3 tasks that you plan for yourself on any given day).
By rewarding yourself with a little snack, a cup of tea, a short walk, a dance-off to your favourite song, a funny YouTube video, 10-minutes of social media scrolling or anything else that lifts your mood, you will start to associate positive things in your life with things that usually stress you out.
Over time, this helps your brain and body not to tense up or freeze up when you try to do similar tasks in the future.
4 - Make tedious tasks more fun and enjoyable.
Getting through a big to-do list can also feel pretty boring. So, make tedious tasks more fun and enjoyable.
For example, you can tackle chores around your home by listening to your favourite playlist or an audiobook or having an episode of your favourite show in the background.
You could run errands while you're on a call with a friend or by taking your dog along.
If you need to focus and concentrate on a task, for instance writing a report that requires accuracy, then put on a playlist of upbeat instrumental music to keep up your energy (and mix it up from time to time to keep it interesting).
5 - Start with smaller, less time-consuming tasks.
Start with smaller, less time-consuming tasks, especially if you're feeling tired or low.
For example, you could start by checking your emails or messages, just to see what's going on and if there are any urgent things that you need to take care of or tasks that you need to add to your to-do list for later. Then, respond to emails and messages that require a quick reply.
By doing this, you start to get some things off of your plate and your to-do list, which will give you some momentum and a bit of a boost to build on.
6 - Start with tasks you’re drawn to do.
You can also start with tasks that you're drawn to doing, instead of trying to force yourself to do tasks that you dread doing.
Trying to force yourself to do things that you dread probably hasn't worked that well for you in the past. You've probably procrastinated and distracted yourself with other things, trying to convince yourself that you're just building yourself up to tackle the task. Before you know it, the whole day passes you by and you feel defeated and beat yourself up for doing nothing.
Remember, it's better to do something than nothing!
7 - Write down the things that distract you, for later.
Write down any thoughts, plans or tasks that distract you from the task that you're trying to complete in-the-moment.
When you write them down, you know they're somewhere safe and you can go back to them later, instead of spending precious time and energy trying to keep track of them in your mind.
If you keep getting distracted, then take a 5 minute break, come back, and set a 30 minute timer for yourself.
By focusing on your task in 30-minute intervals, you're breaking it down into even smaller parts and rewarding yourself with a 5-10 minute break between each interval.
8 - Do your best and communicate the rest.
Finally, just do your best and communicate the rest!
When we feel overwhelmed and we procrastinate, tasks can build up to the point that we feel embarrassed and ashamed to let anyone know how behind we’ve gotten. We don’t want to let others down or disappoint them. So, instead, we end up avoiding people and hoping that we'll eventually finish it all before the deadline and wow everyone.
I get it because I’ve done it myself! And, I’ve learned the hard way that…
Telling people that you need more time or asking for help, sooner rather than later, will take the pressure off of you and let others see that you're trustworthy and reliable.
Remember, keep people in the know sooner than later. Do your best and communicate the rest!
If you want to receive personalized support in feeling more balanced and fulfilled in your own life and work, book a free 15-minute phone consult with me to get started.
I specialize in working with women (ages 18-55), including gender-diverse, queer and trans folks (2SLGBTQIA+), people of colour (BIPOC), first & second generation immigrants, neurodivergent folks (especially people living with ADHD), students, professionals and entrepreneurs.
