Feeling overwhelmed at work? Regain control

Everyone experiences days when the workload feels overwhelming. Walking into the office to find a mountain of work waiting can leave you feeling demotivated before the day has even begun.

Many of us have experienced this at some point in our working lives. It can feel difficult to escape the cycle, leaving you wondering whether there will ever be an end to the growing to-do list. It may even seem as though everyone else is coping effortlessly, but remember, we rarely know what's going on behind the scenes for other people.

If you're feeling overwhelmed, taking a step back and making a few small changes can often help you regain a sense of control.

Get organised

Whether your workload is mostly paper-based or digital, taking a few minutes to organise your workspace can make a real difference.

If you work in an office, clear away completed paperwork, file documents you no longer need and create a tidy space before starting the day. If most of your work is digital, organise your emails, desktop or task list so you can see clearly what needs your attention.

Think of your organised workspace as a clean slate, giving you the best possible start to the day ahead.

If paperwork is part of your role, investing in desk trays or a simple filing system can also help reduce clutter and make important documents easier to find.

Learn to prioritise

One of the hardest things to do when you're feeling overwhelmed is deciding where to start.

Learning to prioritise can help you focus on the work that genuinely needs your attention first. You may also find that some tasks don't need to be completed immediately, giving you a little more breathing space.

Having a clear list of your priorities can help you stay focused and provide a real sense of achievement as you work through them.

Personally, I've always found it helpful to tackle the more difficult tasks first. Once they're out of the way, everything else often feels much more manageable.

That said, everyone works differently. Some people find it more motivating to complete a couple of smaller tasks first to build momentum before tackling the bigger challenges. The important thing is finding an approach that works for you.

I also find it helpful to start the day with a simple to-do list and set myself realistic targets. Breaking a busy day into smaller milestones makes the workload feel much more manageable, and there's something satisfying about ticking tasks off as you go.

Don't forget to recognise your progress. Whether it's taking a short break, enjoying a cup of tea or simply stretching your legs, rewarding yourself after completing an important piece of work can help maintain motivation throughout the day.

Take regular breaks

One of the biggest mistakes many of us make when we're feeling overwhelmed is believing we don't have time to stop.

I've lost count of the number of times I sat eating a sandwich with one hand while typing with the other because I thought taking a proper break would only make me fall further behind.

Over time, I realised the opposite was true.

I'm not suggesting taking an hour away from your desk when deadlines are looming, but even stepping away for 20 or 30 minutes can help you return feeling more refreshed and able to think more clearly.

If you can, get up and move around, take a short walk or simply enjoy your lunch away from your desk before heading back for round two.

Even a few five-minute breaks throughout the day can make a surprising difference to your concentration and energy levels.

Don't let emails control your day

One of the biggest distractions for many of us is email.

While we have very little control over when the phone rings or a colleague asks for help, we do have more control over how often we check our inbox.

I used to check emails constantly throughout the day. Every new message interrupted what I was working on, and before long my priorities had disappeared beneath everyone else's.

If your role allows it, try setting aside specific times during the day to check and respond to emails rather than reacting to every notification.

You'll often find that you're more productive because you're able to focus properly on one task at a time.

Any genuinely urgent emails can simply be added to your priority list for the day.

Don't be afraid to ask for support

Not everyone is in a position to delegate work, but it's always worth thinking about where support might be available.

If you work as part of a team, are there smaller tasks that could be shared? Could priorities be reviewed with your manager if your workload has become unrealistic? Is there a colleague who could help with part of a project while you focus on more urgent work?

Asking for support isn't a sign that you're struggling; it's often a practical way of making sure the most important work gets done well.

If you're self-employed or run your own business, there may also be opportunities to outsource administrative tasks or other activities that don't require your direct involvement, giving you more time to focus on the work only you can do.

Take back control

Feeling overwhelmed doesn't necessarily mean you're disorganised or not coping. Sometimes it simply means you've reached a point where your workload needs reviewing.

Taking time to get organised, prioritising what matters most, stepping away for regular breaks and asking for support where appropriate can all help you regain a sense of control.

And don't underestimate the value of the people around you. A smile, a quick chat or even a laugh with a colleague can be a surprisingly effective way of lifting your mood before getting back to the task in hand.

You may not be able to reduce your workload overnight, but you can often change the way you approach it, and sometimes that's enough to help you feel back in control.