Feeling stressed at work? You need stress and anxiety relief

Dealing with constant feelings of being overwhelmed can be challenging, but there are several strategies that may help with stress reduction

Try to pinpoint the specific tasks, situations, or responsibilities that are causing you to feel overwhelmed. Understanding  the source of your stress can help you address it more effectively.  Identifying stressors gives you a sense of control over their situation. It allows you to take proactive steps towards stress reduction or eliminate sources of anxiety, rather than feeling overwhelmed and powerless.

Make a list of all the tasks you need to complete and prioritize them based on their importance and urgency. Focus on completing one task at a time, rather than trying to tackle everything at once.  Many psychologists agree that lists can help with stress and anxiety relief by providing a clear plan of action and breaking down complex tasks into manageable steps.

Large tasks can feel overwhelming, so break them down into smaller, more manageable tasks. This can make them feel less daunting and easier to tackle. When we complete individual tasks, our brains release dopamine which causes positive feelings such as happiness, pleasure, and motivation.  This can create momentum making tasks easier and easier as you work through your 'to-do' list.

Be realistic about what you can accomplish in a given amount of time. Set achievable goals for yourself and avoid setting unrealistic expectations. Setting realistic goals is vital because realistic goals create an aim, sharpen focus, and provide motivation. They increase success chances, build a positive self-image, and break down aspirations into manageable steps.

If possible, delegate tasks to others to help lighten your load. Don't be afraid to ask for help when you need it.  Delegating tasks to others who have the skills and knowledge to complete them allows for better utilization of resources and ensures that tasks are done effectively and efficiently.

It's okay to say no to additional responsibilities or tasks if you're feeling overwhelmed. Prioritize your own well-being and only take on what you can realistically handle.  They key is to explain why you can't take on new tasks.  Saying “no” can be difficult because it can leave you feeling guilty and not a team player. However, constantly saying “yes” can lead to overwhelming feelings and poor work quality.

Take care of yourself by getting enough sleep, eating well, exercising regularly, and taking breaks when you need them. Self-care can help reduce feelings of overwhelm and improve your overall well-being. Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more.

Practice mindfulness or relaxation techniques, such as deep breathing, meditation, or yoga, to help reduce stress and anxiety.  Meditation can strengthen areas of your brain responsible for memory, learning, attention and self-awareness. The practice can also help calm down your sympathetic nervous system. Over time, mindfulness meditation can increase cognition, memory and attention.

Talk to a friend or family member about how you're feeling. Sometimes, simply sharing your feelings with someone else can help alleviate some of the pressure. Family members and friends can be a great source of emotional support, practical assistance, and social connection. Peers are involved more regularly in a person's life and can listen, provide encouragement, and help individuals maintain healthy habits, such as getting exercise and making time for self-care.

If feelings of overwhelm persist and significantly impact your daily life, consider seeking help from a mental health professional. They can provide you with tools and strategies to better manage your stress and overwhelm. Seeking professional help can lead to early diagnosis, improved mental health, and increased access to resources and support.