Fighting Anxiety: How to Cope with an Overwhelming Workload

Fighting Anxiety: How to Cope with an Overwhelming Workload

 

Do you feel pressured by deadlines, responsibilities, and complex projects at work?

 

Unless you’re superhuman, you probably do. Work-related stress is an all-too-common issue the vast majority of professionals across all industries cope with – not to mention entrepreneurs.

 

We’ve sort of learned to accept it as a matter of fact – we manage the daily operations and keep the stress under control, but every now and then the workload expands (somewhat dramatically) and that fine balancing act we’ve maintained masterfully for weeks, maybe even months, goes to pieces. Pair it with responsibilities and circumstances outside your work life, and you’ve got yourself feeling like a hot mess.

 

That’s when we feel anxious, overwhelmed, and desperate to grasp some resemblance of order, both internal and external.

 

If this sounds all too familiar to you, it’s important to know that you’re not alone – and that there are ways you can manage these overwhelming pressures. Here are some helpful tips for fighting work-induced anxiety and finding balance.

 

Acknowledge your co-workers as teammates

 

When faced with an overwhelming workload, many people create a barrier between themselves and their co-workers, trying desperately to deal with their anxiety all on their own.

 

But what if you didn’t push back the people who are most likely going through the same thing at that very moment and who have the clearest insight into your situation at work?

 

Perhaps your company doesn’t promote a team culture, but that doesn’t mean you can’t bond with your co-workers and foster the team spirit. When things get tough, team members help each other by providing empathy, motivation, and energy, or they may even quite literally step in for each other and help out with certain tasks.

 

So, the next time you feel anxious and overwhelmed by your workload, don’t internalize it. Tell a co-worker what you’re going through, ask for help, don’t eat lunch alone – lean on your team for some support.

 

Ask for support from friends and family

 

Your co-workers are not the only ones who should know what you’re dealing with – it’s important to create your safety net, which can’t be complete without your friends and family. Tell them what you’re going through and what’s troubling you the most about the current pressures. And don’t think you’re burdening them – after all, that’s what friends and family are for.

 

It’s better to vent right away and let them know the issues you’re dealing with than to let the anxiety build up, suffer in silence, and lash out at some point. That’s how you’ll avoid turning work stress into home stress. When loved ones are clued in to what’s going on, there will be no misunderstandings on both sides – only then can they give you the emotional support and the space you need.

 

Take care of your body

 

When tensions rise, it’s more important than ever to take care of your body. This wonderful mechanism, where all the pieces are closely intertwined to form your physical and mental wellbeing, needs to be nurtured so it can help you push through.

 

Any kind of exercise is great for relieving stress, so dedicate at least 15 minutes a day to an activity you like to get your blood pumping. Trust me, you’ll feel better for it, and yes, you can find 15 minutes in your busy schedule. Be sure to eat plenty of fruits and vegetables, avoid alcohol and other stimulants, and try to get enough sleep.

 

Sleep can be an especially tricky issue when you’re fighting anxiety, but if the stress is keeping you tossing and turning at night, try to avoid sleeping pills. It’s always better to find a natural solution, such as plant-based stress support supplements to promote healthy sleep because unlike sleep meds, they have no side effects. These types of products can provide you with stress-relief by managing levels of cortisol, the stress hormone, with the help of natural ingredients known as adaptogens.

 

Set boundaries and find your relaxation rituals

 

You need some serious you-time, otherwise you’ll burn out completely.

 

First things first, set clear work-life boundaries to the best of your ability. If boundaries are something you’re especially having trouble with, it’s okay – start small and you’ll get there. For example, dedicate a 100% work-free hour each night.

 

Take that time to reset both mentally and physically. A relaxing daily routine that you truly enjoy helps you maintain a sense of order and calm amidst the chaos. Maybe it’s pursuing a hobby that you love, watching your favorite show, doing a relaxing beauty routine, or taking a hot bath each night before bed – whatever works for you.

 

Prioritize tasks

 

When you think about the overwhelming workload and you have no idea how on Earth you’re supposed to get all that done on time, the panic is bound to settle in.

 

Take a deep breath and step back. Not everything is urgent.

 

Grab a pen and paper and write it all down, one by one, then assign priority rankings to each task. Think in small steps, focus on time management, and develop a day-to-day plan for tackling the monster project. You’ll feel a lot calmer when you have a battle plan and when everything is put on paper rather than swarming around your head.

 

Work inevitably gets overwhelming from time to time, but the only way to handle this anxiety is by maintaining your perspective. Remember that this will pass and use these tips to help you get through it. Lastly, although humor may be the last thing on your mind in uptight situations, do try consciously to find a bit of it every day – it really heals.

 

Caitlin is a bookworm and recreational dancer. She is also a medical student in love with science in all its forms. Her fields of expertise could be summed up in psychology, productivity, and well-being related topics. When she is not trying to find the meaning of life and Universe, Caitlin is researching and writing about various health-related and well-being related topics. She is happily addicted to art in all its forms, grilled tofu, and hiking. To see what Caitlin is up to next, check out her Twitter dashboard. 

 

 

 

How to Maintain Work-Life Balance: Tips for Mothers and Entrepreneurs

 

How to Maintain Work-Life Balance: Tips for Mothers and Entrepreneurs

 

Looking for the magic pill to achieve ”work-life balance?” Unfortunately, there is no such magical thing, but by incorporating some of these strategies into your own life, you’ll find it is possible to maintain a healthy relationship with family while finding time to pursue your passions and business goals. 

Every entrepreneur struggles to find a balance and being a parent makes that struggle ten times more difficult. Working moms are amazing jugglers who execute multiple roles. You have to acknowledge all you’ve accomplished. The spirit of doing all the things and doing it every day is the driving force that keeps you running on the road to successful work-life balance.

 

 

Manage your time and learn to say no

 

Time management is one of the biggest challenges working moms face. Focus on the essential tasks first. Learn to say no to least important tasks and simplify your work. Using a calendar broken into categories of task importance to manage both professional and personal priorities will be helpful. Split it up into four groups: Urgent/important, urgent/not important, not urgent/important and not urgent/not important. Get it the habit of jotting down a to-do as it comes up and prioritizing its importance early on. 

 

 

Have a Plan

 

All mompreneurs use planners to balance their work and family life. Some use paper organizers and some prefer apps and software. The good news is that you can keep both personal and work appointments on the same calendar to avoid a clash. Don’t be afraid to experiment with different systems. Play around with apps like Asana or Trello and see what best works for you, what makes you more efficient and organized. Toggl is another helpful tool that allows you to keep track of hours to maximize productivity and efficiency. It allows you to see break down your schedule according to specific tasks and projects and then provides you with weekly and monthly summaries. 

 

Be optimistic

 

Business startups can be challenging, so you need to remain optimistic while facing failure. You will encounter a plethora of difficulties balancing your work and family simultaneously, but do not fall into despair. Remind yourself that you have the potential and you can do it.  A positive mindset will help you visualize your goals. A positive attitude is priceless.

 

Replace the word “perfect” with “good enough”

 

Most moms want to be the perfect mother, perfect wife, and a perfect entrepreneur – all at the same time, but chasing this perfectionism takes the joy out of motherhood. While making your work life perfect, you somehow lack in making your family life perfect, so isn’t it better to balance both with “good enough” rather than “perfect”? 

 

Make time for family

 

Family time can relieve stress, develop positive behavior and help you lead a healthy lifestyle. All these things will be beneficial in the startup world when you are struggling to remain positive. Organize family camping trips, game nights, walks to the park, and build a quality relationship with your family. These are little things that are worth your valuable time and you will never regret it.

Make sure you’re also awarding yourself some “me” time. Challenge yourself to work a little bit more the night before so you can reserve the following day for extra long naps, a movie marathon, trying out a new recipe, a much deserved shopping trip, or whatever it is that leaves you feeling recharged. 

 

Don’t let mommy guilt destroy your morale

 

When receiving unwanted parental advice whether it’s direct or passive, pay no attention. Do what works for you. Internalizing the “shoulds” and “should nots” in your life can create unnecessary hurdles in your success.

 

Encourage yourself

 

In today’s fast-paced society, it’s difficult to find time to be alone. When you are struggling to balance your work and family, it’s important to keep reminding yourself that you can manage everything. Things will get better with time. Find some self-reflection time for yourself. 

It is possible to balance motherhood and a successful, exciting career. It takes dedication, passion, patience, and self-love. 

To all the mothers tackling their own businesses or juggling a high-power career with kiddos, keep inspiring! 

 

 

 

 

Judy Robinson is a passionate health and lifestyle blogger. She loves to write on healthy lifestyle, fitness 101 and DIY related topics. Follow @judyrobinson for more updates.