Understanding overwhelm at work: Cause and coping strategies

Workplace overwhelm is a growing issue across industries, with modern work environments presenting challenges that exacerbate stress levels. Overwhelm, often described as feeling completely consumed by tasks, deadlines, and expectations, has both psychological and physiological effects. This issue isn't confined to entry-level workers; it extends to employees at all levels, from junior staff to senior executives.

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To fully understand the scale of this issue, recent statistics provide clarity. A 2023 report from the World Health Organization (WHO) showed that nearly 60% of workers globally report feeling overwhelmed by their workload. A Gallup study revealed that 44% of employees experience regular stress, and 28% report burnout weekly. In the UK, the Health and Safety Executive (HSE) found that work-related stress, depression, or anxiety accounted for 51% of all work-related ill health in 2023, up from previous years.


Specific causes of overwhelm

1. Increased workload and unclear expectations

Many employees today face increasing responsibilities. Meeting tight deadlines, managing multiple projects, and handling tasks outside their job descriptions all contribute to stress. A 2023 LinkedIn survey revealed that over 40% of workers felt they were frequently given tasks beyond their capacity, without clear guidance or resources. This constant juggling of tasks can lead to feelings of inadequacy and frustration, intensifying the sense of overwhelm.

2. Lack of control and autonomy

Having control over how to manage tasks can significantly reduce stress. Workplaces where employees have autonomy tend to have lower stress levels. However, in environments with micromanagement or where employees feel they lack input into their schedules, stress is significantly higher. Data from the American Psychological Association (APA) shows that 76% of employees who felt they lacked autonomy reported significantly higher stress levels. This worsens when people feel they can't ask for help or say no to extra tasks without repercussions.

3. Technological overload

While technology has made work more efficient, it also introduces new stressors. Constant notifications, emails, and the expectation to always be available contribute to "technostress." A 2023 Deloitte survey found that 53% of employees struggled with the influx of digital communication and the pressure to respond quickly. This constant interruption prevents focus and creates a sense of being overwhelmed by the sheer volume of communications.


The psychological and physiological impact of overwhelm

Workplace overwhelm affects more than just productivity—it has serious implications for mental and physical health. Psychologically, overwhelm is linked to anxiety and depression. Employees experiencing overwhelm often struggle with negative thinking, such as catastrophising or feeling helpless, which worsens their stress.

A study published in the Journal of Occupational Health Psychology found that prolonged stress, including overwhelm, impairs cognitive function. This makes decision-making and problem-solving more difficult, as the brain’s prefrontal cortex, responsible for executive functions, becomes less effective under chronic stress.

Physiologically, overwhelm triggers the body's fight-or-flight response. Stress hormones like cortisol and adrenaline are released, which over time can lead to high blood pressure, sleep disturbances, digestive issues, and weakened immune function. The American Institute of Stress reports that chronic stress increases the risk of cardiovascular disease by 40% and stroke by 50%.


Coping with overwhelm: Values-driven strategies

To manage overwhelm more effectively, it’s essential to apply values-driven strategies that provide clarity and reduce stress.

1. Clarify core values and align tasks

One of the best ways to reduce overwhelm is by aligning your tasks and goals with your personal values. Disconnecting from what matters to you causes stress. Take time to identify your core values, such as creativity, integrity, or growth, and assess whether your daily tasks reflect those values.

Practical step: Use a values inventory to clarify what’s most important. Ask yourself, which tasks feel aligned with my values? Which ones don’t? Prioritise the meaningful tasks and delegate or reframe those that don’t align. Coaching encourages shifting from reactive to proactive decision-making, allowing your values to guide your actions.

2. Use values-based decision making

When you're overwhelmed, it’s easy to say yes to every request, even if it doesn’t serve your goals. Coaching focuses on intentional decision-making—pausing before committing to new tasks to ask, Does this align with my long-term goals and values?

Practical step: Create a simple decision filter. Check if each task supports your current objectives. For example, if growth is a key value, focus on projects that encourage learning. Conversely, if work-life balance is a priority, learn to say no to tasks that stretch you too thin.

3. Coaching for clarity

Overwhelm often comes from a lack of clarity. When you don't have a clear vision for your goals, everything seems urgent. This leads to focusing on low-priority tasks, which heightens stress.

Practical step: Engage in reflective coaching exercises where you define the ideal outcome for your project or career. Visualise where you want to be in 12 months—what are you doing? How does it feel? This clarity helps reduce overwhelm by focusing on the essentials.

4. Develop a personal compass: The 4Cs approach

Coaching tools like the 4Cs (clarity, commitment, consistency, and compassion) serve as a compass for managing stress. Set values-aligned goals, commit to what matters, build consistent habits, and practice self-compassion when things don’t go perfectly.

Practical step: Write down three key goals that align with your 4Cs, and use them as a guide when making decisions.

By adopting values-driven strategies and maintaining clarity, you can manage workplace overwhelm more effectively, reducing both stress and burnout.

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The views expressed in this article are those of the author. All articles published on Life Coach Directory are reviewed by our editorial team.

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London SW1V & NW1
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Written by Rebecca Cockayne
BA. (Oxon), MSc, GDL | Delphi Coaching
location_on London SW1V & NW1
Bex is a coach who loves journeys. She's done a lot and has been on many internal and external ones. She loves to help people along their path too. She specialises in coaching people on building their purpose, accessing their self confidence and...
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