5 Ways To Stop Feeling Overworked And Overwhelmed

If you feel overworked, overwhelmed, frustrated, and completely exhausted due to constant stress – you may be on your way to burnout syndrome. When that happens, the problems seem unsolvable, everything looks gloomy and negative – and it is especially difficult to gather strength for new challenges. We will try to get into this problem and offer you 5 ways to stop feeling overworked and overwhelmed.

What Is Burnout Syndrome?


Burnout syndrome is a consequence of chronic stress in the workplace, which is characterized by exhaustion, lack of energy, insomnia, headaches, increased mental distance from work, decreased efficiency – as well as cynicism and negativity related to work. Numerous studies indicate that burnout occurs when the demands on the job far exceed the compensation, recognition – and time needed for rest. Ambitions and idealism are stifled, and employees often suffer from feelings of inferiority. According to some studies, deep emotional exhaustion and negativity caused by burnout can affect changes in the brain – that make it difficult to cope with stress in the future. This has an extremely negative impact on the health state. According to experts, the mentioned syndrome should be noticed as soon as possible to prevent the consequences in time. Experts also believe that the new international standards will contribute to better diagnosis and treatment itself.

Modern Age Syndrome


This term was first introduced by psychologist Herbert Freudenberger in 1974. He characterized burnout syndrome as a whole series of symptoms resulting from exhaustion caused by excessive demands at work, including headaches, insomnia, irritability, and cramped thinking. The origin of the name given to this disorder is also interesting. It is named after the novel by the English writer Graham Green “A Burnt-Out Case” – in which the famous architect, tired of his fame, stops finding satisfaction in life, decides to leave his job – and goes to the African jungle.

Risk Factors


According to research data – there are a large number of factors at work that can contribute to the collapse of mental health. Most of them refer to the very nature of the work, the work environment, the competence of the employees – as well as the help and support they have at their disposal in performing their duties. In the case of burnout syndrome, researchers particularly highlight several major risk factors – including overwork, lack of adequate compensation, loss of a sense of connection to other employees, injustice, and conflict of value.

Recognizing Symptoms And Returning To Balance


The number of hours you spend at work is not the only deciding factor that leads to burnout. It can also be a matter of how much time you spend in the car on the way to work, other responsibilities, the work environment, the feeling that you are valued, and job satisfaction. Dissatisfaction caused by burnout can jeopardize your job, relationships, and health. But by recognizing the early symptoms, you can take steps to prevent it. If you feel you have already experienced the feeling of being overworked and overwhelmed – there are many things you can do to re-establish balance and restore positivity and hope for a better tomorrow.

Ways To Stop Feeling Overworked And Overwhelmed


1. Rest Is Necessary

When someone doesn’t get enough rest – fatigue can turn into exhaustion. The main difference between fatigue and exhaustion is that tired people get rested after enough sleep – and overworked people get up still feeling tired. Exhaustion is a sign that a person’s reserves are depleted – so it takes several days for him to recover and return to his normal state. Many continue to work to the maximum despite chronic fatigue and exhaustion. In most cases, the motive is the fear of losing a job and thus endangering the existence of the family. That is why, despite the fatigue and exhaustion, such persons continue to work – crossing the line after which so much work is dangerous to health.

Even if you have such problems, for example with an employer who does not want to give you a few days off – it is not an excuse not to do something for yourself. Keep in mind that it is a matter of health. According to – these are the situations where it is justified to resort to small tricks such as a fake doctor’s note. Although this tactic is subject to moral condemnation – keep in mind that your health is still something that should come first. People suffering from burnout syndrome often encounter a lack of understanding of the environment – while general practitioners are often unable to recognize this syndrome. Therefore, if circumstances take you under pressure – resort to this cunning because it is less evil, and yet it will have a positive effect on your health.

2. Do Not Ignore Basic Maintenance

We should follow certain rules in life if we want to stay healthy. Of course, you can change the rules and sometimes cheat a little. But in the end, whether you like it or not, if you want to live, you have to find a way to do it.

Rule 1. You need to rest and sleep.

Rule 2. You must eat.

Rule 3. You must drink.

Sure, you sleep, but probably not enough, and usually not very well. And you drink, but probably not enough right things (and, in some cases, maybe too many wrong things). In the end, though, you’re just wrong. The solution is simple: sleep as much as possible, do not skip meals, eat healthy meals, and drink plenty of water. You will notice how much better you will feel when you start to include a healthy dose of all three rules in your routine.

3. Choose Positive – Get Rid Of Negative Thoughts

Positive people have a lot of energy – and their energy and enthusiasm are simply contagious. Negative people have the opposite effect – they will drag you to the bottom. A great way to reduce stress in your life is to socialize with as many positive people as possible. Of course, trying the right ways to manage stress include guided images, progressive muscle relaxation, deep breathing exercises, meditation, yoga, a warm bath, and massage. However, traditional stress management strategies may not be your favorite – and that’s okay. No one but you should define what is the thing that relaxes you. You have to find out what works for you – and sometimes that requires thinking outside the box.

4. Use Exercising In Fighting Against Burnout Syndrome

You will say: Sure! Who has time for that? Still, think twice. Exercise is a great stress reducer, and even if you can’t find the time for a complete workout – you can still include exercise in your daily routine. How? Try to take a quick ten-minute walk during lunch. Park your car away from your building – so you have to walk more. No more excuses. Get moving!

5. Learn How To Say NO

Don’t overdo it and learn to find a measure in everything you do. It is very important to know how to say NO to certain people and demands who are constantly taking advantage of you – without considering your limits. Sometimes you have to say NO to be able to say YES to the commitments you want to fulfill.

About Peter Janos