Khudi – Mental Health Awareness in Pakistan
Khudi – Mental Health Awareness in Pakistan
Understanding the impact of work overload is the first step in managing it. When you’re constantly stressed, your body releases hormones like cortisol and adrenaline. These can help you perform better in short bursts, but if stress becomes constant, it can lead to exhaustion, irritability, trouble focusing, and even physical issues like headaches or trouble sleeping. Over time, this can cause burnout — a state where you feel emotionally, physically, and mentally drained. Recognizing early signs like constant tiredness, frustration, or lack of motivation helps you take action to manage your workload better.
Sometimes the problem isn’t just having too much to do, but how you’re handling it. Ask yourself these questions: Are you taking on tasks that someone else could do? Are you struggling to say no to new tasks? Is poor time management making even simple tasks take longer? Are you getting distracted easily? Understanding the real cause helps you address the issue. For example, if you’re overcommitted, setting boundaries might be needed. If you struggle with focus, using time-blocking strategies could help.
Trying to do everything all at once can make things feel overwhelming. The truth is, not all tasks are equally important. Use a method like the Eisenhower Matrix or a simple to-do list to sort tasks into four categories: urgent and important (do these first), important but not urgent (schedule them), urgent but not important (delegation), and neither urgent nor important (eliminate or delay). Once you’ve prioritized, plan your day realistically. It’s better to finish three meaningful tasks than to start ten and complete none.
Learning to say no can be difficult but is a powerful skill. Saying yes to everything often leads to stress and poor performance. Saying no doesn’t mean you’re not helpful—it means you’re respecting your own limits. You can say it politely and firmly, like, “I’d love to help, but I don’t have the capacity right now to give this my full attention.” Setting boundaries helps you focus on what’s important and prevents burnout long-term.
When a workload feels overwhelming, it’s often because tasks seem too big or complex.
Breaking them into smaller, manageable steps can make them feel easier to handle. For example, instead of “Finish project report,” break it into: collect data, write outline, draft introduction, review and edit. Completing small steps gives you a sense of progress, which reduces anxiety and helps you stay motivated.
Many people think multitasking makes them more productive, but in reality, it can increase stress by dividing your attention. Your brain can focus on only one task at a time. Instead, try the Pomodoro Technique—you work for 25 minutes and take a 5-minute break. After four sessions, take a longer break of 15 to 30 minutes. This method helps you stay focused and prevents mental fatigue.
An organized environment can help you think more calmly. Keep your workspace clean and free from unnecessary clutter. Set specific times to check emails or messages. Digital distractions like social media or constant notifications can be harmful to your focus. Silencing your phone during deep work or using apps that block distractions can help you stay on task.
Taking regular breaks is important even when you’re feeling overwhelmed. It might seem like you’re saving time by skipping breaks, but studies show that breaks can actually improve productivity. Even short pauses give your brain a chance to rest and reset. Step outside, stretch, or take a minute to close your eyes. These little moments of rest can help you feel more focused and creative.
Managing workload isn’t only about your time—it’s also about your emotional health. Incorporate stress-relief practices into your daily routine. Try deep breathing exercises to calm your mind, mindfulness or meditation to improve your focus, light exercise like walking or yoga to relieve tension, or even listening to music to relax between tasks. Even five minutes of mindfulness can make a big difference in reducing stress and boosting your energy.
If your workload becomes too heavy to handle, don’t hesitate to ask for help. Talk to your manager, a mentor, or a trusted colleague about redistributing tasks or adjusting deadlines. If the stress feels too much or doesn’t go away, consider reaching out to a mental health professional. Seeking help is a sign of self-awareness and strength, not weakness.
Remember, your value isn’t determined by how much you do in a day. It’s important to make time for family, hobbies, rest, and relaxation. Set clear boundaries between your work life and personal life. Avoid checking work emails after hours. Engage in activities that help you recharge, like reading, spending time with loved ones, or practicing gratitude. Balance leads to better focus, creativity, and long-term success.
Instead of seeing a heavy workload as a problem, try to view it as an opportunity to learn how to manage time, become more resilient, and improve your problem-solving skills.
Adopting a growth mindset helps you see challenges as chances to grow. Mistakes become lessons, and setbacks become stepping stones to improvement.
