Learning to say no
People often feel overwhelmed because they have trouble saying “no”. It's important to be realistic about how much work you can take on. If you're already at full capacity, it's okay to decline additional tasks or ask for a later deadline.
Use stress management techniques
To deal with acute stress, techniques such as breathing exercises, meditation or mindfulness exercises can help. Such methods can help you to calm down and get a clear head again. Regular exercise and enough sleep are also important to better manage mental and physical stress.
Further training or mentoring
Sometimes you may feel overwhelmed because you lack the necessary knowledge or experience. In such cases, it can be helpful to take part in targeted further training or to find a mentor to help you cope better with the tasks. Further training can boost your self-confidence and increase your competence in certain areas.
Set and maintain boundaries
Make sure you set clear boundaries between work and leisure time. If you regularly take work home with you or are also available outside of your working hours, this can quickly lead to overload. Make sure you can switch off and recharge after work.
Consider long-term changes
If the overwhelming situation persists, even after discussions with supervisors and colleagues, it may be useful to consider a long-term change. This could mean an adjustment to the way you work, the tasks, or even a change of job if the workload or working conditions are harmful in the long term.