Three Strategies to Regain Clarity and Calm at Work
The other day, a client shared that she felt completely overwhelmed. She had just stepped into a new role, inherited a sizeable team, and described her days as “drinking from a fire hydrant”.
Throughout my own career, I remember that feeling when tasks came at me from all directions. Many were small requests that demanded immediate attention, yet they piled up until I couldn’t see the forest for the trees.
I remember feeling that burden of overwhelm, irritability, sadness, and the sense that even minor tasks had become mountains. I was tired, unfocused, and constantly felt behind. The strategic and meaningful work was pushed aside while I tended to whoever was shouting the loudest. I felt more at the effect of my environment than in control of it.
Over time, I learned to manage that overwhelm using strategies that fall into three main categories. Not everything works for everyone but exploring these can help you find what resonates.
1. Zoom Out:
When you’re overwhelmed, your attention naturally shrinks to what’s right in front of you. It might feel counterintuitive but zooming out mentally or literally can reset your perspective. Here’s how you can reconnect with the bigger picture:
Remember your “Why”: Why does this job matter to you? Why did you choose this role?
Practice gratitude: A simple gratitude journal can help shift your focus to what’s working well instead of dwelling on what doesn’t work.
Step away to reset: A short walk or a quick workout can create the separation you need to return to work with more clam and clarity.
2. Get Organized
Overwhelm often comes from trying to do everything at once. Bringing structure to your day helps to gain focus and increases effectiveness. Check out these approaches to reclaim focus and control:
Create a “No” List: Identify where you can set boundaries. Not every problem is yours to solve. Delegate more. Let go of the rest.
Break big tasks into small, achievable steps: When your goals become bite-sized, you end the day with a sense of accomplishment instead of frustration.
Prioritize consciously: Focus on the tasks that create the most impact, not the ones that make the most noise. Imagine a year from now, what are the accomplishments you want to be remembered for.
3. Calm the Body
Overwhelm isn’t just a mental state. Mind and body are connected. Calming your body helps calm your mind. Here are some practices to reclaim a calm state of mind:
Breathing exercises: See my July post on simple breathing techniques.
Meditation practice: Even five minutes can interrupt the stress cycle.
Body awareness: Stretching, yoga, or simply placing your feet firmly on the floor can help ground your body and feel more clam.
Overwhelm is something almost all of us experience at some point—especially when stepping into new roles or managing heavy responsibilities. By zooming out, getting organized, and tending to your mind and body you can manage towards feeling more grounded and in control.