How can I stop myself from having a breakdown when I'm drowning in work?
Last Updated: 06/07/2021 at 7:12pm
Amy Justice, BS, MA, LCMHC
Licensed Professional Counselor
My passion is to help people overcome feeling "stuck" in unhealthy patterns by facilitating real, healthy changes through self-discovery and practical applications.
Top Rated Answers
Take things one step at a time; don't worry about everything at once. I understand, I always have a lot on my plate and it gets pretty overwhelming, but the key is to break it all down. Realize that it is not as much as you think, or at least convince yourself of that. Focus on doing one part of your work and ignore the rest until that part is done, then move onto the next part of work and do the same. Prioritize them; do the most important things with the closest deadlines first. Take frequent breaks to calm yourself and clear your mind, if you need. Drink some water and listen to music you like while working, if you can. Breathe deeply and don't let your mind creep over to worrying; just focus on the task in front of you and no other tasks. If anyone can help you with your work, don't be afraid to ask. Tell yourself that you can get through it and that you'll be okay; try to stay positive and encourage yourself. Just breathe and focus; you can do it!
Take a break. Relax. Go for a walk and come back and strat a fresh. You will have more postive attitude:)
Give yourself regular breaks for short amounts of time where you can keep yourself distracted or engaged positively. Express your emotions creatively and productively so that you can manage your emotions, and always put your health and well being first.
Set yourself a goal, something to look forward to after your done with a stressful situation can be really helpful
Try to take one thing at a time to help enable focus on that area. By breaking down the work, the job becomes more fulfilling as small tasks are completed.
Taking a deep breath while counting to ten. Think about a happy memory and try to picture yourself reliving that moment.
My first step is to stop trying to stop having a breakdown. For me, the more emphasis I give my "drowning" situation, the worse it is. I know my capability, I know what can be done in a given time, so I remind myself to simply allow work to be done, because thinking about how much more I have to do certainly isn't helpful. Focus is key.
Take deep breathes. And focus on what is the most important first. That should help and keep going down the list of most important.
I'm sorry that's how you feel at times. I've come to find that from my experience, taking deep breaths and a quick bathroom break to catch up has really helped me in the past at work.
Add running/jogging in your daily routine (15 minutes).This boosts your stamina (physically) and also improves your concentration level. when you feel overloaded ,take small breaks,listen to some music.Take deep breaths (exhale slowly).this helps you in calming down,
Notice early signs of burnout. If you feel stressed, have negative feelings, or cannot focus on the work anymore, take a break! Relaxing the mind is very helpful. Some ways to relax the mind are listening to music, going for a walk, talking to some friends and family members, reading a book you enjoy, taking a nap, or breathing exercises. Also, continue to remind yourself that you are capable of anything and other positive thoughts, to prevent from having negative thoughts. Manage your work and your time so you do not feel overwhelmed with work, which can help from feeling like you are drowning in your activities.
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