Overwhelm is a bodily sensation of being overloaded with too much. It’s not a passing feeling, rather it’s a flood of emotions that make it hard to think or act. Just because the feeling doesn’t pass quickly doesn’t mean it’s permanent. Overwhelm is temporary and I’m going to show you how to move through it quicker.
You can be overwhelmed by joy, love, or gratitude just as easily as anxiety, fear, or hopelessness. But let’s be real. If you’re here, chances are you’re not feeling the kind of overwhelm that makes your heart swell with happiness.
You’re likely stuck in the other kind. The “I can barely function at work” kind. The tight chest, racing mind, lump-in-your-throat, exhausted-collapse-on-the-couch kind. It’s the sensation of too much. Too many tasks, too many expectations, too many decisions, and not enough space to breathe.
But here’s the thing: overwhelm doesn’t just happen to us. It’s a signal. Your body’s way of telling you something isn’t working.
Instead of trying to push through or “just deal with it,” what if you got curious? What if you asked: What exactly is creating the emotions that I’m overwhelmed by? Because when you understand the root cause of your overwhelm, you can course-correct and get back to a state of harmony.
Why do I get overwhelmed at work easily?
When you become fixated on everything that’s going wrong or all the tasks piling up on your to-do list, it’s easy to get in a state of overwhelm. Your focus isn’t on potential solutions. Rather, it’s caught up in a mental fog of stress and pressure that something needs to get done or be fixed but you’re so clouded that it’s impossible to see a way forward.
When your thoughts are filled with “I can’t handle this,” “This is too much,” or “I’m not good enough,” they reinforce the sense of being stuck. You stop seeing other options, perspectives, or ways to shift your state because your brain is overwhelmed with a single reality: this is unmanageable. When this happens, you lose touch with key internal resources such as your problem-solving skills, support systems, or coping strategies.
So, why does overwhelm hit so hard at work? It’s simple. Emotions and thoughts can become anchored to specific situations. You know how you can hear a song from your childhood and it makes you so nostalgic for your younger years? The same can happen with stress. If negative emotions have repeatedly been tied to certain tasks or work dynamics, your brain starts reacting automatically, even before a real problem arises.
For example, if past emails from your boss meant extra work, criticism, or unrealistic deadlines, your body might tense up before you even open a new message, assuming the worst. Even if this email is neutral or positive, your brain has already hit the stress alarm, triggering that same flood of anxious thoughts.
Over time, this creates a cycle where even minor stressors like last-minute meetings or moving deadlines become instant overwhelm triggers. The moment they show up, your brain spirals, reinforcing the belief that you can’t handle it. But the truth is, this is a pattern that you have the power to break!
The first step? Recognizing that overwhelm isn’t a permanent state. It’s a learned response that can be rewired.
The root of being overwhelmed
Overwhelm isn’t just about having too much to do. It’s often the result of hidden thought patterns that keep you stuck in stress and result in burnout. I call these the 9 P’s. Let’s explore three of these common patterns and how you can break them by making what I like to refer to as an Inner Magic Shift.
1. The People-Pleaser: Are you taking on too much to keep others happy?
People pleasers notoriously hate to say ‘no’. If you’re a people pleaser you’ll know that the idea of not going along with someone’s request makes you anxious. Which is why you’re always willing and available to do extra work, help after hours, and adjust yourself to keep the peace, often at your own expense.
At its core, this pattern is about avoiding rejection, criticism, or conflict. Maybe you learned that being agreeable was the key to love and acceptance. But constantly putting yourself last leads to exhaustion and resentment.
🪄 Inner Magic Shift: My friend, I need you to know that your worth isn’t tied to how much you do for others. Instead of automatically saying yes, pause and ask yourself: What do I actually want? Setting boundaries isn’t selfish, it’s self-respect. You can express your needs and trust that you are still lovable and worthy, even if you’re not bending over backward for everyone.
2. The Perfectionist: Are unrealistic standards at work overloading you?
If you’re a perfectionist you hold yourself to impossibly high standards, whether at work, at home, or how you present yourself to the world. I can bet that your standards are a lot higher than what anybody expects of you. You may have the nagging sense that nothing ever feels “good enough” and you might struggle to finish tasks because they have to be just right. True this drive for excellence most likely led you to some impressive success, but with it comes relentless pressure. The fear of making mistakes or being seen as anything less than capable can lead to overworking, procrastination, or burnout. You may think that you’re trying to be your best, but at the heart of it, perfectionism is focused on how others perceive you and the desire to avoid failure.
🪄 Inner Magic Shift: Instead of chasing flawlessness, strive for excellence. This means being more concerned with making progress, and embracing the growth you’ll experience, while also recognizing that mistakes happen. In fact, you can anticipate them to happen. Let your inner critic know that it doesn’t have to be hyper-vigilant all the time. For example, if you typically triple check your email before hitting send, try giving your emails a quick glance for clarity and then hit send without obsessing over whether there’s any typos.
3. The Pathfinder: Does lack of clarity have you spinning in circles?
Sometimes overwhelm isn’t about too much on your plate, rather it’s about feeling a lack of direction. Does this sound familiar? You’ve done everything you were supposed to do. You got the degree, landed the job, and built the life that was supposed to be fulfilling. But something still feels off. Instead of feeling accomplished, you feel restless and unsure of what’s missing. And the more you look for answers outside yourself, the more lost you feel. If you feel stuck, hopeless, or directionless, despite your best efforts, you might be experiencing a state of misalignment burnout. This type of burnout happens when you expend energy on things that no longer align with your values, or that aren’t moving you toward a clear goal, leaving you exhausted and frustrated.
🪄 Inner Magic Shift: You don’t need a massive life overhaul to realign. Start small. Instead of trying to map out your entire future, ask: What’s one meaningful step I can take today? Get curious about what excites you, explore what truly matters to you, and let that guide your next move.
Choose to shift from overwhelm into harmony
If you’re overwhelmed by unpleasant emotions at work, it doesn’t mean you’re failing. It means you’re human. Overwhelm is a sign that something needs to change, not that you aren’t capable. With small shifts in mindset and habits, you can move from drowning in stress to feeling in control again.
You deserve a career that fulfills you, not one that drains you. It’s possible to break free from the cycle of overwork and self-doubt. Start with one small change today, and over time, those small changes will lead to a life and career that feel aligned, balanced, and empowering.
RELATED PODCAST EPISODE: How People-Pleasing Bit Me in the Ass
Drowning in overwhelm? Let’s find your way out.
Click here to grab your free 9 Ps Self-Assessment PDF to…
- Pinpoint the exact patterns contributing to your overwhelm. Discover which of the 9 P’s is showing up in your daily life and how it’s draining your energy.
- Understand how these patterns affect your career, relationships, and well-being. Uncover the specific ways these behaviors manifest, so you can see the bigger picture of what’s holding you back.
- Gain practical insights into breaking free from the cycle. Identify steps to shift these patterns, reclaim your energy, and find more alignment in your life.
- Start feeling energized, confident, and purposeful again. By understanding your overwhelm triggers, you’ll be empowered to create meaningful change and live a more fulfilling life.
You don’t have to stay stuck in the spiral of stress. Take the first step toward clarity, balance, and feeling like yourself again. Cheers to cultivating a career and life you love!
