Shot of stressed business woman working from home on laptop looking worried, tired and overwhelmed.
Many of us are in the state of a major transition: returning to the office, starting a new job or school, searching for a new job, etc. If you’re feeling overwhelmed, below are five things you can do to help alleviate your anxiety and get through your day:
Make A List Of What Is Overwhelming You
Sit down and make a list of everything you need to get done personally and professionally then prioritize it. Rank everything chronologically, based on deadline, meeting time, etc. Shorten your list to what you need to get done today. This should help you identify what absolutely needs to be done today and what can wait, help to alleviate some stress and give you a sense of control.
Delegate What You Can
Examine your list and determine whether there is a task you can delegate: is there a part of a project a colleague can help with, can you get a dog walker or a baby sitter, can you get groceries delivered, is there any way a colleague could give you the cliff notes from a meeting, etc. Think about how to give yourself the time you need to execute your most urgent tasks, and whom you can reach out to for help.
Set Manageable Goals
Make sure the goals you’re setting are manageable. If you’re overwhelmed it’s counter productive to make herculean to-do lists, because when you inevitably fail it only contributes to your anxiety, only overwhelming you further. According to the Harvard Business Review, “A good compromise is to do half (or two-thirds of) your usual work. A modest goal like this can prevent you from feeling overwhelmed and procrastinating.”
Set Boundaries
Once you’ve made your list of priorities and delegated what you can, protect your time: don’t check email, don’t permit interruptions and strive for as much undisturbed focus as possible. The Harvard Business Review writes, “This can include ‘time boxing’ the hours you spend on a task or project, leaving the office by a certain time, or saying no to specific types of work.”
Take Care Of Yourself
The New York Times reports research shows stress and anxiety impact cognitive skills and therefore can impact decisions made at home and at work. But consistently taking care of yourself helps mitigate the symptoms of burn out. “Studies have shown that exercise, deep sleep and social interactions — even if it’s just a phone call or video chat — diminish stress and anxiety,” the Times writes. “You may also want to step back from social media or find ways to make the experience less nerve-racking.”
